Many spices kept in the Indian kitchen are not just flavor enhancers—they’re powerful immunity boosters. Here are 6 common spices that can help strengthen your immune system, along with ways to include them in your daily diet:
1. Turmeric (Haldi)
Why it boosts immunity:
- Contains curcumin, which has anti-inflammatory, antioxidant, and antimicrobial properties.
- Helps in fighting infections and reduces inflammation.
How to include it in your diet:
- Add a pinch to warm milk (Golden Milk).
- Use it in curries, dals, and soups.
- Mix with honey and black pepper as a morning paste during seasonal changes.
- Can also be used in smoothies or turmeric tea.
2. Ginger (Adrak / Saunth)
Why it boosts immunity:
- Contains gingerol, a bioactive compound that helps reduce oxidative stress and inflammation.
- Soothes sore throat and helps fight cold & flu.
How to include it in your diet:
- Grate fresh ginger in tea (adrak chai).
- Add to soups, vegetables, or kadha (herbal decoction).
- Use dry ginger powder (saunth) in chutneys or laddoos.
- Make a warm ginger-lemon-honey drink.
3. Black Pepper (Kali Mirch)
Why it boosts immunity:
- Contains piperine, which improves nutrient absorption (like curcumin from turmeric).
- Has antibacterial and anti-inflammatory effects.
How to include it in your diet:
- Sprinkle freshly ground pepper on salads, soups, and eggs.
- Add to turmeric milk to enhance absorption.
- Use in spice blends like garam masala or kadai masala.
- Add in herbal kadha or tea.
4. Cumin Seeds (Jeera)
Why it boosts immunity:
- Rich in iron and antioxidants, helps fight free radicals.
- Improves digestion, which is key to strong immunity.
How to include it in your diet:
- Dry roast and crush for seasoning dals and sabzis.
- Soak overnight and drink jeera water in the morning.
- Use in curd (zeera raita) or buttermilk.
- Add to tempering (tadka) in everyday dishes.
5. Clove (Laung)
Why it boosts immunity:
- Contains eugenol, which has antimicrobial and antiviral effects.
- Helps relieve cough, sore throat, and digestive issues.
How to include it in your diet:
- Add 1–2 cloves to chai or herbal kadha.
- Use in pulao, biryani, and curries.
- Chew a clove for sore throat relief.
- Use clove oil diluted in warm water for gargling.
6. Cinnamon (Dalchini)
Why it boosts immunity:
- Packed with antioxidants, has anti-inflammatory and antifungal properties.
- Helps regulate blood sugar and supports immune function.
How to include it in your diet:
- Add to tea or coffee for flavor and health.
- Use in baking, porridge, or smoothies.
- Mix with honey and warm water as a morning tonic.
- Include in sabzis, curries, or kadha.
💡 Bonus Tips
- Combine several spices into one homemade kadha or spice tea.
- Use a masala box (masala dabba) to keep them handy and visible in your kitchen.
- Always try to use freshly ground versions of these spices for better results.
- If you’re using any spice medicinally, make sure to consult a health professional, especially if you have any underlying condition.
