Eating For Immunity: Traditional Indian Foods That Heal From Within
In an era of pills and powders, our traditional Indian diets remind us that true immunity is built not bought. 'As both a physician and wellness coach, I find increasing resonance between what modern science proves and what our grandmothers always knew," says Dr. Aparna Santhanam, Dermatologist & Holistic Wellness Coach.
Take haldi doodh, for example. Curcumin, the active compound in turmeric, has been shown to modulate immune responses and reduce systemic inflammation (Journal of Clinical Immunology, 2018). When paired with black pepper which enhances its absorption by up to 2000% (Planta Medica, 1998) it becomes a potent daily shield.
Kadha, that humble brew of tulsi, ginger, cinnamon, and black pepper, is not just folklore. Tulsi has demonstrated immunomodulatory effects, and ginger is known for its antiviral and anti-inflammatory properties (Frontiers in Pharmacology, 2020). A warm cup daily during seasonal transitions can truly help you stay well.
'Gut health is central to immunity. Studies now affirm that fermented foods like curd, idli, and kanji improve gut microbiota diversity by directly influencing immune function (Cell, 2021). A spoon of homemade pickle or fermented rice adds even more probiotic richness," shares Dr Santhanam.
But beyond what we eat, how we eat matters too. Warm, fresh meals eaten mindfully—with seasonal rhythm, cultural context, and locally sourced ingredients—play a critical role in building and maintaining immunity.
At the end of the day, it's important to understand that immunity isn't built in a day or by simply popping a pill. Small daily choices, grounded in tradition and supported by science and supplemented when needed under medical advice are the way to nourish it from within, one wholesome meal and one steady habit at a time.
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