Stay Healthy with These 4 Immune Boosting Vegetables - 24 Mantra Organic

The immune system is the body’s defence against viruses and germs. How often you fall ill depends directly on the strength of your immune system.

The immune system develops over time as a person grows from a child to an adult. The might of a good immune system can even withstand the ravages of old age on the body.

It is essential that you start building up your immunity from a young age to withstand viruses that cause illness.

Other than over the counter supplements like vitamins and calcium that your doctor can recommend, is there some way to naturally build your immunity?

Yes, there is.

Fresh fruits, vegetables, and dried nuts are among nature’s bountiful resources of essential minerals and vitamins needed to keep the immune system healthy. Even in the variety of immunity-boosting vegetables you get, opt for organically grown produce. The food is safe from pesticides and harmful chemicals, but the vegetables also taste better.

Here is a list of immunity-boosting vegetables you can include in your diet to build up good immunity.

List of Immunity-Boosting Vegetables and Relevant Recipes

1. Red Capsicum

Red Capsicum is an immunity-boosting vegetable, that belongs to the pepper family, which is known for its spicy taste. Unlike many of its counterparts, red capsicum is sweet, making it easy to be consumed raw.

Red Capsicum is high in Vitamin C, which is an essential ingredient for boosting immunity. Vitamin C is a huge factor in fighting against harmful germs that compromise the body. A half-cup of red capsicum contains almost 150% of the recommended daily total vitamin C intake. The capsaicin in the vegetable helps lower glucose levels in the body and reduces the impact of diabetes.

Recipe – Red capsicum can be tossed with salad greens and protein-rich paneer to prepare a refreshing, filling salad. Another way to consume red capsicum is as a chutney to go with South-Indian dishes like idlis and dosas.

Ingredients – One red capsicum (chopped), One medium onion (chopped), a teaspoon of cumin seeds, 2-3 garlic cloves, 1-2 red chillies, one teaspoon of oil, and salt to taste.

The ingredients need to be sauteed until they are cooked through and ground to a fine paste. Temper with mustard seeds and curry leaves for that authentic South-Indian flavour.

 2. Carrots

Carrots can be used in innumerable ways other than just in Gajar ka Halwa. Carrots are an immunity-boosting vegetable, rich in beta-carotene, which is a powerful anti-oxidant. Anti-oxidants are vital in protecting the cells in your body from free radicals. Free radicals are harmful elements that could cause cancer, heart diseases, and many other severe diseases.

Carrots are also useful for detoxing the body by cleansing the liver. Carrots are known to be rich in Vitamin A, which is essential for maintaining eye health.

Recipe – Carrots can be eaten raw with a hummus dip or even with salsa. But to get an intense flavour out of your carrots, you simply need to sautee the immunity-boosting vegetables with a bit of oil, salt, turmeric powder, and pepper. The light roast brings out the carrots’ sweet flavour, while the pepper adds a hint of heat. You can temper the carrots with mustard seeds, cumin seeds, and even urad dal to add an Indian touch to your recipe.

3. Broccoli

Broccoli is an entirely green vegetable that resembles a small tree. Broccoli is one of the immunity-boosting vegetables that is packed with nutrients. A cup of broccoli provides as much vitamin C as a medium-sized orange. Besides vitamin C, broccoli is also a good source of potassium, zinc, betacarotene, magnesium, vitamin B, and iron.

Recipe – A quick and straightforward way to enjoy broccoli is to have it as a stir-fry. Sauteeing broccoli with butter, salt, and pepper brings out the natural healthy taste of the vegetable.

Here’s a recipe from Rak’s Kitchen, which sautees the immunity-boosting vegetable broccoli with onion, garlic, salt, and red chilli powder for an authentic taste. Tempering the dish with mustard seeds and cumin seeds adds a richness to the entire dish.

4. Sweet Potatoes

Just like carrots, sweet potatoes are also a great source of beta-carotene. The vitamins and minerals in this immunity-boosting vegetable not only help in keeping your immune system strong but also in keeping your heart and vision in top shape. The fibre content in sweet potato is high, making it a suitable vegetable for maintaining bowel health.

Recipe – The Indian tradition of sauteeing vegetables in oil, mustard seeds, and cumin seeds can be followed even with sweet potatoes. However, a genuinely excellent way to enjoy the deliciousness of sweet potatoes is by baking them.

The recipe is extremely simple. Cut your sweet potatoes into long strips. Wash in cold water to remove the excess starch. Dry your potatoes and coat with a mix of spices like red chilli powder, pepper, salt, or even cumin powder and oil. Lay the potatoes on a baking tray in an even layer, and bake on high for a total of 20-30 minutes. Make sure that you flip your potatoes midway through the bake for even cooking.

Serve these sweet potato fries with any dressing or dip of your choice.

Extra Recipe For You!

Here is a quick recipe for you to enjoy – you can stir fry all the vegetables like capsicum, broccoli, sweet potatoes, carrots, onions, tomatoes, beans, and so much more. Just add salt and the spices of your choice, and you can make a truly lip-smacking healthy vegetable dish that can be eaten as it is or as an accompaniment with rice or chappatis.

Takeaway

The best way to avoid falling sick is to take care of your body and consume organic food as much as possible. Along with working out with strict fitness regimes, you need to eat healthily. Many diet fads may be floating around on social media that might influence you to avoid fat or even carbohydrates.

Rather than following any diet, you need to eat a balanced meal, including vegetables, fruits, lentils, rice, and even lean meats.

Non-vegetarians consume lean meats like chicken or fish to get the required minerals. However, vegetarians and vegans avoid meat; they can avail of these nutrients by including as many vegetables in their diet as they can.

Try 24 Mantra Organic’s range of products and savour the taste of organic goodness.