Basically, it helps to produce the good bacteria in UR gut which help eliminate various symptoms that you may experience. These include bloating, gas, indigestion and constipation. This is why good carbohydrates are important. It’s also an immediate source of energy. But remember, it needs to be taken in the right amounts.

Proteins are a macronutrient which is really important to improve immunity. It helps in the formation of new cells and helps in tissue formation. It helps in protein synthesis too. Protein comes into play for any tissue that needs formation or any tissue that is repaired. They are responsible for the formation of antibodies as well. Red blood cells (RBCs) are also dependent on protein for their formation. Protein even helps in the production of new blood cells. Hemoglobin has two parts – heme and globin. ‘Heme’ is the iron part and ‘globin’ which surrounds the iron, is the protein part. Here are some good sources of protein:

For non-vegetarians

• Eggs
• Egg whites
• Whole eggs (contains complete amount of amino acids) which is a complete source of protein.
• Lean meats (chicken breast and fish). Avoid red meats and chicken thighs as they are not lean meat sources.

For vegetarians and vegans:

• Soy
• Tofu
• Paneer (non-vegan)
• Dals
• Legumes
• Pulses (chole, rajma)

Fats are essential for the body because we have various immune boosting vitamins like (A, D, E, K) that are fat soluble and not water soluble. If you don’t eat essential fatty acids these vitamins will not be absorbed and metabolized in UR body.  There are good fats and bad fats – saturated and unsaturated fatty acids.

Some sources of fats which are rich in omega 3 fatty acids help in reducing inflammation in the body. When we are attacked by pathogens, the body fights it and the process of inflammation starts. This can be curbed by consuming omega 3 fatty acids. Some good sources of omega 3 fatty acids include fish, walnuts, flaxseeds and chia seeds.

Ghee is a very good source of healthy fat and helps to boost immunity. It contains butyric acid which is a short chain fatty acid that helps in immunity building. Though it is a healthy food, not overdoing it is essential. Have only one teaspoon per meal a day and not more than that. Your age, weight and ethnicity matter too. It’s vital to keep quantities in check and to know how your body metabolizes ghee as well.  Keep all of these factors in mind if you decide to include ghee in UR daily diet.

Now that we better understand the larger part of food (macronutrients) let’s look at what is meant by micronutrients which are really important to build immunity. There are various kinds of micronutrients.  Vitamins and minerals form the sources of micronutrients. As you know there are fat soluble and water soluble vitamins.

The vitamin sources that help in building immunity include the following:

Vitamin A: This is an immune-boosting vitamin. It helps in protecting various systems in the body and improves eye health too. It is called the orange, yellow vitamin as all the carotenoids and xanthophylls are orange and yellow in color. It is also green in color. The sources of this vitamin include:

• Papaya
• Green leafy vegetables
• Carrots
• Squashes
• Pumpkins
• Mangoes

Vitamin C: This is an antioxidant vitamin. It helps in preventing cancers by curbing toxin nascent oxygen in the body. Opt for the locally and seasonally available foods which are orange or yellow in color as these contain vitamin C. Some of these foods include:

• Oranges
• Sweet limes
• Lemons
• Amla
• Guavas (white or red)
• Bell peppers (all colors)
• Broccoli
• Drumstick

Vitamin D: Know as the ‘sunshine vitamin’, this vitamin has a very less number of sources.  The yolk of the egg is a good source of vitamin D. Some mushrooms too are rich sources. You can also get this vitamin from fortified milk and fortified oils. To acquire this vitamin, you can either eat these foods or expose yourself to the sun for at least 15 to 30 minutes daily. The best time to soak up the sun is between 7.am to 10.am.

The metabolism of vitamin D slows down with ageing. So if you are 60 or 70 years and above it’s easier for you to take supplements. If you are under 50, you can get sunlight for at least 15 to 20 minutes a day for the required amount of vitamin D.

Quite a number of studies have mentioned about the relation between the deficiency of vitamin D and Covid-19. The data states that if UR body lacks vitamin D there are more chances of getting infected with this disease. Get your blood work done to check if you are deficient in this vital vitamin.

There are also some important minerals that help to boost immunity. These include zinc, iron and selenium.

Zinc is an immune boosting mineral which can be replenished by various sources. It has to be replenished from time to time (on a daily basis) because it cannot be stored in the body. Some of the good sources of zinc are as follows:

• Chickpeas
• Rajma
• Beans
• Nuts and seeds (sunflower and melon seeds)

Iron is necessary to avoid anemia which mostly affects women after they acquire puberty. The RBC stores in the body need to be replenished by eating iron-rich foods. This is a red-brown mineral because most of the sources of iron are red and brown in color – ragi, jaggery, liver (organ meat) and dates are foods rich in this mineral.

An easy way to include iron in UR diet is to have ragi java mixed in hot milk in the mornings or before bedtime. Mix in about one or two spoons of this flour in the milk and drink it.  You can also eat dates (2-3) a day if you are non-diabetic. Opting for jaggery instead of sugar is also a good way to include iron in UR diet daily.

Don’t forget green leafy vegetables. Make smoothies with these vegetables to keep things interesting. Here’s an easy iron-rich smoothie recipe you can try.

• Take a bunch of spinach, two dates and a little bit of chia seeds
• Add half a teaspoon of wheatgrass powder (avoid this if you are on blood thinning medicines)
• Add half a banana and a little bit of coconut milk
• 2 dates (for added sweetness and iron content)
• Mix all of this together in a blender and drink up!

Selenium is an important mineral too. The sources include lean meats, Brazil nuts, seafood, eggs and other nuts and seeds.

Spices play an important role in boosting immunity as well. Most Indian cooking includes a range of healthy spices which have healing qualities. Some of these include:

• Turmeric: Add it to your daily foods – in curries, sambhar, or as haldi doodh or ‘golden milk’.
• Pepper: When turmeric and pepper are combined, it improves absorption in the body.
• Ajwain: This spice helps to improve digestion and reduces bloating, gas. It also helps with better absorption of food.
• Cinnamon: A pinch of this spice powder taken daily in warm water in the morning helps to reduce blood glucose levels and improves heart health as well.