Our immune system is a shield that is at work round the clock, fighting the germs, viruses, and all other detrimental foreign substances that enter our body one way or the other. These foreign substances that are harmful to our health are called antigens.
Our immune system makes antibodies (aka immunoglobulins) to fight or keep you protected from the known antigens if they attack you again.[1]
Introduction
We, Indians, have always been aware of the importance of a better immune system for a better life. We have several desi/gharelu nuskhe (homemade remedies) for various common diseases/fevers.
Be it a spoonful of honey with roasted pepper powder for cough and cold or a glass of warm milk with turmeric powder and cloves as an immune booster and better sleep inducer before bed. We all have been handed over these ayurvedic recipes by our elders.
Since the Covid-19 pandemic began, we all got a bit more careful about our health & immunity.
The World Health Organisation (WHO) also stated that our first and essential defense against Covid-19 is a better immune system. The stronger our immune system is, the faster we can recover from the infection. [2]
Here we will share some quick and easy recipes to prepare some of the best immune booster drinks at home with herbs and spices that are readily available in the local market.
Also Read: Know How To Improve Immunity, Keep Safe
Are you ready to learn to make a mighty shield that protects you and your family?
Let’s go…
1. Magical Turmeric (Turmeric tea)
Ingredients:
- 3 cups of water.
- 1 tablespoon turmeric powder or freshly grated turmeric.
- 2 tablespoon honey.
- 1 tablespoon fresh lemon juice.
- Few pinches freshly ground black pepper.
- ½ tablespoon ground cinnamon.
Preparation:
Bring the water to a boil, add turmeric and Cinnamon. Let it simmer for 5 to 7 minutes at low flame. Strain it in a mug, add the lemon juice, pepper, and honey.
Estimated Nutritional Values:
- Protein – 0.2 g
- Carbohydrates – 20 g
- Cholesterol – 0 mg
- sodium – 8.1 mg
Benefits of having Turmeric tea
Turmeric has been a part of Indian households for thousands of years. It has also been used as a herb in Ayurveda.
Turmeric contains a chemical called Curcumin that is yellow, hence the turmeric. Studies have revealed that Curcumin is therapeutic as it has immune-boosting and anti-inflammatory properties. [3, 4]
Regular intake of homemade immune booster Turmeric tea protects you against many life-threatening diseases and helps fight the existing ones.
According to research, below are some of the significant health benefits of turmeric:-
- Cancer prevention and treatment. [5]
- Healthy cardiovascular system. [6]
- Better digestive system. [7]
- Diabetes prevention and management. [8]
- Improves the immune system. [9]
Also Read: Truweight Superfoods That Boost The Immune System
2. Immunitea (immune booster tea)
Ingredients:
- 1.5 cup of water
- 1/4 tsp grated ginger (fresh, preferably organic)
- 1/4 tsp ground cinnamon (or sub with 1/2 inch piece of a cinnamon stick)
- 1 clove
- 2 pinches freshly ground black pepper
- 1/2 tsp dried Indian basil leaves (preferably sub with 1 tsp fresh Indian basil leaves)
- 1 tsp honey
- 1/4 fresh lemon
Preparation:
- In a small, heavy-bottom pan, bring filtered water to a boil over medium heat.
- Add all the spices and herbs. Simmer over low heat for two minutes.
- Turn the heat off, cover the pan with a lid, and let the spices and herb steep for another two minutes.
- Use a tea strainer to transfer the tea without the spices and add lemon through the filter. Enjoy hot with a tsp of maple syrup.
Estimated Nutritional Values:
- Fat 1g
- Saturated Fat 1g
- Sodium 15mg
- Potassium 37mg
- Carbohydrates 9g
- Fiber 2g
- Sugar 5g
- Protein 1g
- Vitamin C 14mg
- Calcium 11mg
- Iron 1mg
Benefits of having Immunitea
This tea is a power-packed combination of 6 ingredients with immense health benefits, especially an immune booster.
- Benefits of Ginger
Ginger contains many phenolic compounds such as gingerol, shogaol, and paradol that hold antioxidant, anti-tumor, and anti-inflammatory properties, making it potentially therapeutic & preventive herb. [10]
- Benefits of Cinnamon
Studies have shown that centuries-old, herb as well as spice, Cinnamon has anti-inflammatory, antimicrobial, antioxidant, anti-tumor, cardiovascular, cholesterol-lowering, and immunomodulatory effects. It has also shown potential efficacy in the treatment of Type 2 diabetes & weight loss. [11]
- Benefits of Honey
Honey is extremely nutritious as it contains numerous minerals, vitamins, and antioxidants. It keeps your heart & skin healthy, which delays aging. [12]
- Benefits of Lemon juice
Lemon is antibacterial, antifungal, antidiabetic, anticancer, and antiviral. It has proven therapeutic use in diabetes prevention or management and cancer treatment. It is well known to be a great source of vitamin C. [13]
- Benefits of Black pepper
Black pepper is known as the “King of spices” as it is not just a majorly used staple in all popular cuisines around the world, but it has also been used as an Ayurvedic medicine for centuries.
Researchers have found that black pepper is rich in antioxidants and has anti-inflammatory & antimicrobial properties. [14]
Also read: 7 Indian Spices That Are Healthy And Help In Weight Loss
3. Blissful bone broth (chicken bone broth)
Ingredients:
- Chicken bones
- ½ cups of water
- ¼ spoon apple cider vinegar
- A pinch of sea salt and black pepper
- 1 sliced lemon
- A small quantity of essential herbs & spices like basil, Cinnamon, cloves, etc. (as required)
Preparation:
- Add chicken bones in a pot or kadhai, add water, add the vinegar, add the herbs and spices with salt and pepper.
- Bring it to a boil, reduce the flame and let it simmer for at least 5 to 6 hours until it reduces to ⅓ or ½. The thicker it is, the more protein it has.
- Strain the soup/broth in a pot/jar and store in the fridge for 3 to 5 days or transfer to the freezer in a tightly sealed container for 2 to 3 months.
- Don’t forget to leave some space in the box as the frozen broth may expand.
Estimated Nutritional Values:
- Carbohydrates: 0.9 g
- Protein: 5.3 g
- Fat: 2.9 g
- Trans Fat 0.04 g
- Cholesterol: 2.63 mg
- Sodium: 342 mg
- Potassium: 208 mg
- Fiber: 0 g
- Sugar: 0.4 g
Benefits of having chicken bone broth
Chicken bone broth is rich in vitamins, iron, calcium, potassium, magnesium, phosphorus & amino acids. It also contains collagen, which is the most abundant protein in the bones, muscles, connective tissues, and skin in mammals.
Here are some of the significant benefits of bone broth shown in research:-
4. Carrot ginger soup
Ingredients:
- 350 grams chopped carrot
- 8 grams ginger or 1 tablespoon chopped ginger
- 60 grams onion or ⅓ cup chopped onions
- 2 cups water or add as required
- salt as required
- ¼ teaspoon black pepper powder or add as required
- 1 tablespoon olive oil or mustard oil
- some fresh herbs like parsley, coriander, mint, or thyme
Preparation:
- Heat the oil in a pan and add the chopped onions. Stir and saute till the onions turn translucent.
- Add the chopped ginger and saute for a minute. Now, add the chopped carrots, add salt and pepper, and saute for 2 minutes.
- At this point, add water and cover the pan to let it simmer on a medium flame till the carrots are tender.
- When the carrots are well cooked, and the heat has come down to warm, transfer the contents from pan to a grinder or blender.
- Add little water and make a puree.
- Pour the puree in the pan, add black pepper, add some water, according to the consistency required, and simmer it on a low flame for 2 to 3 minutes.
- Serve it hot after adding the herbs.
Estimated Nutritional Values:
- Fat – 4g
- Sodium – 865mg
- Potassium – 402mg
- Carbohydrates – 13g
- Fiber – 3g
- Sugar – 6g
- Protein – 1g
- Vitamin C – 8.3mg
- Calcium – 48mg
- Iron – 0.3mg
Benefits of having carrot ginger soup
This soup is a combo of two incredibly nutritious and therapeutic vegetables.
- Benefits of carrot
Carrot is known for its richness in vitamin A, vitamin K, vitamin B6, Potassium, Copper & Iron. It gets better when cooked as cooked carrots have a higher level of phenolic acid & beta-carotene.
- Benefits of ginger
Refer to the Benefits section of Immunitea above.
5. Good night milk (milk decoction or Golden milk)
Ingredients:
- 1 mug Milk
- 6 to 8 soaked almonds
- 1 tablespoon honey
- 1 spoon freshly grated turmeric or ½ spoon turmeric powder
- ½ spoon freshly grated ginger
- 2 pinches of black pepper powder
- ½ spoon cinnamon powder or 1 cinnamon stick
- 2 cloves (laung)
- 2 pinches of cardamom powder or 2 cardamoms
Preparation:
- Pour the milk in a pan, add all the ingredients except almonds, bring to a boil and let it simmer on medium heat for 5 minutes.
- When the milk is the mild strain in the mug and enjoy the soothing drink with the almonds. Sip and chew to the nirvana.
Estimated Nutritional Values:
- Carbohydrates – 16gm
- Protein – 3gm
- Fat – 5gm
- Sodium – 181 gm
- Fiber – 3gm
- Sugar – 12gm
Benefits of having golden milk at night
This traditional Indian homemade immune booster drink has many health benefits as each ingredient used in the preparation has immense health & therapeutic benefits.
Here are some of the significant health benefits of drinking golden milk at night:
- Loaded With Antioxidants
- Reduce inflammation
- Enhance Brain Function
- Induce sleep and relieves stress
- Promote bone health
- Better digestion & gut health
- Improve cardiovascular system
6. Garma garam rasam (tamarind rasam)
Ingredients:
- 1 soaked tamarind
- 1 chopped tomato
- ¼ spoon turmeric
- 4 cups of water
- ½ cup chopped coriander leaves
- 2 spoon mustard oil
- Salt as per taste
Rasam Masala:
- 1 tablespoon black mustard seeds
- ½ tablespoon black pepper seeds
- 1 tablespoon cumin seeds
- 1 tablespoon coriander seeds
- 2 red chilies
- 2 pinches of hing powder
- 15 curry leaves
Preparation:
- Roast cumin, coriander seeds, pepper, and red chilies in a pan or tawa and let it cool.
- Add the garlic, coriander leaves, curry leaves in a blender, and the roasted spices and make a masala paste.
- Now, Take a kadai and add the mustard oil. Let it heat, then add the mustard seeds and cumin seeds.
- When it starts spluttering, add the hing & turmeric followed by the chopped tomato, salt, and tamarind water.
- Let it boil for 10 minutes and then add the masala paste. Keep it on a low flame for another 5 minutes.
- Serve hot after adding some coriander leaves for aroma.
Estimated Nutritional Values:
- Carbohydrates – 20g
- Protein – 1g
- Fat – 1g
- Sodium – 25mg
- Potassium – 200g
- Fiber – 2g
- Sugar – 14g
- Vitamin C – 1mg
- Calcium – 72mg
- Iron – 3.5mg
Benefits of having tamarind rasam
Rasam is a magical soup brought to the world by South India. All the critical ingredients in Rasam are highly nutritious and therapeutic in themselves.
However, here are some of the significant benefits of having this homemade immune booster health drink:-
- Rich in antioxidants.
- Rich in vitamin C, folic acid, magnesium, potassium, and iron.
- Improves metabolism.
- Helps in weight loss.
- Improves the immune system.
7. Green booster (Green juice)
Ingredients:
- 1 leaf of kale without stem
- Cucumber peeled and chopped – 1
- 1 rib celery
- 1 cup spinach
- 1½ spoon lime juice
- 1½ spoon fresh ginger root peeled
- Pinch of salt
- ½ olive oil
- 1 cup of water
Preparation:
- Add all the ingredients in the blender and let it blend.
- Pour it into a jar, add ice (if required) & enjoy.
Estimated Nutritional Values:
- Fat – 3g
- Sodium – 257mg
- Potassium – 329mg
- Carbohydrates – 22g
- Fiber – 4g
- Sugar – 18g
- Protein – 3g
- Vitamin C – 64mg
- Calcium – 260mg
- Iron – 1mg
Benefits of having a green juice
This green juice is a treasure of various life-saving nutrients like vitamin A, vitamin K, vitamin C, iron, antioxidants, and more. It comes with many great therapeutic & health benefits, some of them are as follows: –
- Improves blood circulation.
- Promotes healthy skin.
- Immune booster.
- Prevents cancer.
- Purifies blood.
- Improves kidney, liver, and heart.
- Clears lungs congestion.
- Enhances digestion.
8. Rejuvenating Ragi (ragi porridge/ragi malt)
Ingredients:
- 4 tablespoons ragi flour (finger millet flour)
- 3 cups of water
- 6 tablespoons jaggery powder
- ¼ tablespoon cardamom powder
- ½ cup milk
- 1 tablespoon chopped cashews
Preparation:
- Dissolve the ragi flour in ½ cup water without forming any lumps.
- Boil 2 cups of water in a pan, add the ragi paste.
- Stir continuously keeping the flame on medium. It will start becoming thick in around 5 to 7 minutes.
- Add the jaggery and stir until the jaggery dissolves in the paste.
- Now add the milk and cardamom powder and mix on low flame.
- Pour the malt in a mug and add the jaggery as per taste.
Estimated Nutritional Values:
- Carbs – 44 g
- Protein – 6.5 g
- Fat – 2.5 g
- Sodium – 2.4 mg
- Potassium – 133.5 mg
Benefits of having ragi porridge/ragi malt
Ragi is an ancient grain that is gluten-free, rich in fiber, and has numerous health benefits. Ragi has been an essential part of the kitchen staple in South India for centuries.
It is popularly known as Finger millet in English and Madua or Mandua or Nachni in North India. Ragi is considered to be a superfood due to the abundance of nutrients in it.
High in fiber, high in protein, rich in antioxidants, loaded with vitamins and calcium.
Here are some of the fantastic health benefits of ragi:-
- Helps in Diabetes control.
- Helps in weight loss.
- Immune booster.
- Promotes a healthy heart.
- Increases red blood cell production (Fights anemia).
One Drink, Many Wonders
These drinks don’t only help you improve your immune system, fight deadly diseases, & gain health, but they also keep you hydrated. The human body is 60% water, and these drinks will make sure that this percentage never goes down.
While these recipes will help you drink healthy, they can also be a guilt-free yet tasty alternative for your midnight cravings for shakes, carbonated drinks, packed juices, and all.
Who Said Water Can’t Be Tasty, Right!!
Keep Sipping!
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