“Eat this, not that!” is probably the most oft heard phrase at my home. As a mum to twin boys, who have distinct taste, it often becomes a struggle when it comes to meal planning. And since I struggle with that, I resort to superfoods that help boost immunity for us!
Superfoods is something that we’ve always included in our diet even as kids, but the buzzword is catching up now and everyone wants to include superfoods that help boost immunity in their diet today.
Superfoods that help boost immunity
It’s no myth that superfoods do help boost the immunity. Here is a list of vegan and not so vegan superfoods that help boost immunity.
Seeds & Nuts
Probably the one food that makes my boys happy! Dried seeds of sunflower, flax, chia seeds, peanuts etc. are packed with good fats, protein, fiber and magnesium. A handful of these seeds in their meal boxes, sprinkled on the salad or just added in the milkshake will give them the required nutrition.
Want to whip up a quick and healthy recipe?
Roast a cup full of peanuts on low flame for 10 minutes. Add equal (or less if you want it not-so-sweet) amount of organic jaggery to it and transfer to a blender. Let it be a slightly coarse blend. Shape this mixture into ladoos and you’ll have a tasty and healthy snack made with superfoods that help boost immunity.
Leafy greens are packed with all the nutrition one needs; iron, calcium, fiber, vitamin C, omega-3 fatty acids, and folate. But one look at the palak ki sabzi and all I see is rolling eyes! The key here is to not give up. Over the years, thanks to zillions of recipes I have scouted for, leafy greens are turned into nourishing spinach soup or pureed to make palak rotis or just make them into chutneys that serve as a side dish. With an abundance of leafy green veggies available in our country, it would be a shame to not add these superfoods that help boost immunity in our meal plan at least thrice a week.
Merry with Berries
Berries are a powerhouse of anti-oxidants and are super healthy too. Since berries are a seasonal fruit, we love to stock on the fresh produce of strawberries, mulberries and gooseberries from the local farms when they are available. Berries are low in calories and high in fiber and Vitamin C. Did you know that berries also help to reduce oxidative stress? If you are looking for including berries in your diet all year round, then check out this trail mix by Nutty Yogi that is a super hit at my home.
Yogurt is probably the superhero of all superfoods. Packed with beneficial bacteria, protein, and calcium, it is also good for the gut. It has got everything children need to keep their bodies healthy. A small bowl of curd with every meal should be a must. Want some indulgence? Just add a bit of fruit puree or a dash of honey to the yogurt. With the summer settling in rather quickly this year, add some chaas or buttermilk to your daily intake to boost your immunity. A staple summer drink in my home as a child used to be a flavoured chaas that was usually eaten with steaming hot rice. Grated ginger, finely chopped green chillies, onions and coriander were tossed in butter milk and tempered with the usual tadka of mustard and cumin seeds. I would love to drink it on its own!
Mushrooms are vegan, plus one of the easiest veggies to cook! Sauté them with a dash of olive oil and some spinach and garlic. Blend to smooth paste. Make some white sauce and add the mushroom paste to it! Garnish with some chopped spring onions and parsley. You have a ready to eat mushroom soup. Adding mushroom to your diet helps to boost the metabolism too. Mushrooms are packed with protein, vitamins and fiber. Or just toss in some bell peppers, broccoli, diced onions and mushrooms in a wok with a hint of olive oil. Garnish with oregano and salt and you have tossed veggies that are ready to eat!
What’s most amazing about the moringa plant is that all its parts can be used – the seed pods (drumsticks), mature seeds, leaves, flowers, as well as seed oil. Moringa leaves are the most nutritional part of the plant, with an impressive nutritional profile consisting of Vitamins A, B, C, K as well as beta carotene, manganese, protein, calcium and fiber. Moringa contains twice the protein in yogurt, four times the calcium in milk, four times the Vitamin A in carrots, seven times the Vitamin C in oranges, 15 times the potassium in bananas and a whopping 25 times the iron content in spinach!
Flaxseeds are powerhouses of antioxidants and are incredibly nutritious. Yet another ingredient packed with omega-3 fatty acids, this ensures a healthy heart. Flaxseeds are anti-inflammatory and are good for the cardiovascular as well as the digestive system. Powder flaxseeds and sprinkle over a smoothie or mix it with your oats, cereals and salads for a power packed meal. Powdered flaxseeds can be mixed with water to create ‘flax egg,’ that can be used in cooking and baking.
These are some of the superfoods that help boost immunity! No matter what the season is you can add this to your meal to ensure you get not just the required nutrients but also help boost your immunity levels. What are some of your super foods that you add to your diet to build up your immunity?