Here are some vegetables for boosting your immunity
Winter is almost here, and with it comes the season of sniffles, sneezes, and all those bugs that seem to thrive in the cold. That’s why it’s essential to boost your immune system, and what better way to do that than by munching on some power-packed veggies? Here are some vegetables that can help boost your immunity this winter.
Why is immunity important in winters?
Before we dive into the veggie goodness, let’s quickly touch upon why immunity is crucial during the winter months. The cold weather tends to weaken our body’s defenses, making us more susceptible to illnesses. A robust immune system can help fend off those seasonal colds and keep you feeling your best.
Do vegetables help in immunity?
Vegetables are a fantastic source of essential nutrients, vitamins, and antioxidants that can give your immune system a much-needed boost. Here are the 5 superstar vegetables that can help you stay healthy this winter.
Spinach
You have probably seen Popeye chugging down spinach to get stronger, right? Well, there’s a good reason for it! Spinach is loaded with vitamin C, which can help your body fight off infections. It’s also rich in iron, which supports the production of red and white blood cells, vital for a healthy immune system. An easy recipe made out of spinach is Palak Paneer. Here is the easy recipe.
Heat oil or ghee in a pan, add cumin seeds, and let them splutter. Add chopped onions and saute until they turn translucent. Stir in ginger and garlic, and cook for a minute. Add tomato puree, turmeric, red chilli powder, and salt. Add chopped spinach and cook nicely. Add paneer cubes and garam masala. Simmer for a few minutes. The dish is ready.
Broccoli
Broccoli is a nutritional powerhouse. It’s packed with vitamins A, C, and E, as well as a variety of antioxidants. These nutrients work together to enhance your immune response and keep those winter germs at bay. Many people don’t like the taste of broccoli so here is a delicious recipe for you to try out.
Broccoli Masala
Heat oil in a pan, add cumin seeds, and let them splutter. Add chopped onions and saute until they turn golden brown. Add in ginger-garlic paste, and cook for a couple of minutes. Add chopped tomatoes, turmeric, coriander powder, red chilli powder, and salt. Cook until the tomatoes turn soft. Add broccoli and a little water. Cover and cook until the broccoli is tender. You can garnish with fresh coriander leaves.
Carrot
Carrots are not just excellent for your eyes, they are also fantastic for your immune system. They are rich in beta-carotene, which your body converts into vitamin A, an essential nutrient for maintaining healthy skin and mucous membranes – your body’s first line of defence against invading pathogens. Most people wait for the winter season just so they can eat the all time winter dessert, Gajar Ka Halwa. Here is the recipe:
Heat ghee in a heavy-bottomed pan and add grated carrots. Saute for a few minutes. Add milk and simmer on low heat until the carrots are cooked and the milk reduces. Stir in sugar or any other alternative and chopped nuts. Cook until the mixture thickens. You can serve this delicious dessert hot or cold.
White Radish
White radishes are known for their spicy kick, and they are also a great source of vitamin C. This vitamin is known for its immune-boosting properties, helping your body build a robust defence system against infections. White Radish is best known to us as Mooli ka Paratha. Here is the recipe for it:
Mooli Paratha
Combine grated radish, salt, and red chilli powder in a bowl. Let it sit for 15 minutes, then squeeze out excess water. In another bowl, mix whole wheat flour, cumin seeds, and a pinch of salt. Add water and knead the dough. Divide the dough into small balls and roll them out to place a portion of the radish mixture in the centre and make a paratha out of it. Cook the paratha on a hot tawa with ghee or oil until it’s golden brown on both sides.
Beetroot
Beetroot is a vibrant and nutritious vegetable that can give your immune system a real boost. Packed with vitamin C and antioxidants, it helps your body produce antibodies and white blood cells, the soldiers of your immune system.
