Your immunity is your first line of defence against the novel coronavirus. “People forget that a kitchen is more than just a place to cook food. It contains thousands of years of ancient goodness passed on through generations that can help boost your immunity and keep you healthy in the long run,” says dietician Lavleen Kaur, co-founder of the Chandigarh-based Diet Insight. Kaur believes that every aspect of your kitchen, from the kind of utensils used to the hygiene practices followed, plays a crucial role in building immunity.
Fruits and vegetables
“Fruits and vegetables are rich in essential vitamins and minerals. Include fresh and seasonal fruits and vegetables in your diet; avoid imported or canned fruits,” says Kaur. Ensure you thoroughly wash fruits and veggies with baking soda water or apple cider vinegar (ACV) water to remove germs.
Pulses, legumes, grains, and cereals
There is no rocket science in finding suitable pulses to strengthen the immune system. “Easily available pulses such as rajma, chana, soyabean and moong, are vital because they contain amino acids that help build immunity. Using plenty of grains in your diet can promote the growth of beneficial gut bacteria, resulting in improved gut health and better immunity,” says Kaur. One should also ensure that you have multiple millets in the kitchen, such as barley, sorghum, oats, quinoa and finger millet, and include them in your diet.
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Edible oils
“One of the most common misconceptions is that oil is unhealthy. This has resulted in several kitchens trying to get rid of or keeping oil consumption to the bare minimum. However, a moderate quantity of oil is always beneficial especially if it isn’t refined. Your kitchen should contain desi ghee, coconut oil, mustard oil, or any other kind of unrefined seed oil,” says the expert. Filtered or cold-pressed oils would be the best option to ensure that you consume a balance of saturated, mono-unsaturated, and poly-unsaturated fats.
Herbs and spices
“Indian spices are world-famous for their flavour, punchy taste, and medicinal properties. From a regular Indian kitchen masala box, filled with a variety of masalas, to herbs like basil leaves, peppermint, turmeric, heeng and jeera, it can be called a mini pharmacy,” says Kaur. For instance, peppermint helps during indigestion and relieves headaches and migraines while turmeric has numerous medicinal properties.
Try dairy
“Cow milk (from a desi cow) is the best dairy source to boost our immunity. Consume milk only if the source is organic and trusted. Otherwise, switch to milk products in the form of lactic acids such as paneer, ghee, butter or buttermilk,” says Kaur. It’s best to opt for fresh homemade dairy products to ensure there are no additives and to derive maximum nutrients from the products.
Dry fruits, nuts and seeds
Dry fruits, nuts and seeds are rich in nutrients and should be a staple in your kitchen. “Nuts and seeds such as almonds, walnuts, sunflower, watermelon and chia seeds or peanuts are a great source of Omega-3, magnesium, potassium and other essential nutrients. Moreover, dry fruits such as figs, dates, and prunes should be a present in your kitchen as they play a crucial role in boosting immunity,” she says.
Cooking utensils
The utensils that we use to cook our food are as important as the food we consume. “The healthiest options to cook in are cast-iron, stainless steel, clay, ceramic or glass-based utensils as they are likely to retain most nutrients of the food. Plastic, aluminium, and non-stick utensils should be out of your kitchen due to the various health hazards they pose by releasing chemicals during cooking,” says Kaur.
“Breaking the Covid-19 chain can begin from home by building a healthy kitchen to boost immunity,” says Kaur. So what are you waiting for, take a good look at your kitchen today.
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