How to Build Immunity with Indian Spices Everyday

Are you the one who falls sick very often? If anyone near you has a cough / cold, are you the first to catch it? If so, you are in the right place. In this blog post, I will be letting you know about all the possible ways you can follow in your daily routine to build stronger immunity even when you have a busy schedule. This doesn’t include any medicines. I bet you use these items daily in your kitchen.

Maintaining a healthy lifestyle is very difficult in today’s world. Whenever we fall sick, our first preference is to visit a doctor and have a 4 to 5-day medicine doze. But there are other simpler ways to prevent you from falling sick, especially when the weather changes. As said, “Prevention is better than cure.” We can guard ourselves from falling sick and build stronger immunity.

Indian Spices are not only known for their authentic taste and flavor but are also known for their anti-inflammatory properties and their immune-boosting properties. These spices are used every day and will increase the antibodies in your body. We will talk about them one by one and will see their benefits and availability.

Here’s the list of the Top 10 Immunity Builder Indian spices:-

• Turmeric (Haldi)
• Ginger (Adrak)
• Garlic (Lehsun)
• Black Pepper (Kaali Mirch)
• Cumin (jeera)
• Cinnamon (daalcheeni)
• Cloves (Laung)
• Fenugreek (Methidana)
• Cardamom (Elaichi)
• Mustard Seeds (Rai)

1. Turmeric (Haldi)

Turmeric spice is a part of the ginger family, grown under the ground. It is rich in antioxidants and contains Vitamin B6, Iron, and Manganese. Turmeric is not only consumed in foods but also used as an antiseptic on wounds. Due to its healing properties, it is the best natural antiseptic.

Contents found in Turmeric –

• Antioxidants – Prevent damage done to the cells, Anti-aging properties, Immune support, Better brain health, and chronic disease prevention.
• Vitamin B6 – Boosts Immunity, Energy production, mood uplifting, and promotes hemoglobin production.
• Vitamin C – Iron absorption, Immunity booster, wound healing, and collagen synthesis.
• Iron – Oxygen transport, prevention of anemia, and reduces fatigue.
• Manganese – supports brain health and wound healing.

Calories: 29 calories per tablespoon.

If you add 1 tablespoon of Turmeric powder in Warm milk, you will see Amazing results.

Health benefits also include anti-inflammation and reduction of oxidative stress. Turmeric is found in Maharashtra, Karnataka, Tamil Nadu, and Telangana.

You can add turmeric to milk, tea, vegetables, soups, etc.

2. Ginger (Adrak)

Ginger has been widely used as a medicine for cough & colds, migraines, arthritis, etc. It is known for its anti-inflammatory and antimicrobial properties. It is really good for digestion. It is rich in Vitamin B6, Vitamin C, Potassium and Magnesium.

Contents found in Ginger-

• Vitamin B6 – Boosts Immunity, Energy production, mood uplifting, and promotes hemoglobin production.
• Vitamin C – Iron absorption, Immunity booster, wound healing, and collagen synthesis.
• Potassium – Better muscle health and brain health, and prevents dehydration.
• Magnesium – Anti-inflammatory properties, controls blood sugar levels, Enhances memory, reduces anxiety, and ensures better sleep.

Calories: 5 calories per tablespoon.

If we use Ginger in Tea, it will boost our Immunity and keep us healthy.

It also relieves cold and flu symptoms, supports digestive health, and reduces nausea. Ginger is grown in Madhya Pradesh, Assam, Karnataka, West Bengal, and so on.

You can add ginger to soups, salad dressings, teas, etc.

3. Garlic (Lehsun)

Garlic is used by everyone for multiple benefits these days. It is known for its medicinal properties, especially among women. It improves immunity and helps fight the body against certain bacteria. It is rich in Vitamin C, Sulphur Compounds, and Manganese.

Contents found in Garlic-

• Selenium – Antioxidant protection, prevents thyroid disorders, cancer prevention.
• Vitamin C – Iron absorption, Immunity booster, wound healing, and collagen synthesis.
• Sulfur Compounds – Better Joint health, better skin, nails, and hair.
• Manganese – supports brain health and wound healing.

Calories: 4 calories per clove

It also strengthens the immune system and fights infections, lowers blood pressure and cholesterol, and reduces the risk of chronic diseases. garlic is grown in Punjab, Assam, Rajasthan, Gujarat, etc.

You can add garlic to curries, or roasted vegetables. You can also chew raw garlic for its medicinal benefits.

4. Black Pepper (Kaali Mirch)

Black pepper is the king of spices. It has enormous health benefits either consumed in raw form or cooked. It contains antimicrobial properties which increase the immunity of the body and help fight against foreign particles. Black pepper contains vitamins C, B1, B2, B3, K, E, and A. Also, contains calcium, magnesium, potassium, phosphorus, iron, zinc, and more.

Contents found in Black Pepper-

• Vitamin C – Iron absorption, Immunity booster, wound healing, and collagen synthesis.
• Vitamin B1– Energy production, better heart health, and nervous system support.
• Vitamin B2 – Better skin and eye health, antioxidant support, and RBC production.
• Vitamin B3 – Cholesterol Regulation, better skin health and energy production.
• Vitamin K – blood clotting, wound healing, and bone health.
• Vitamin E – huge immune support
• Vitamin A – maintains good vision, and supports reproductive function in men and women
• Calcium – good bone and teeth health, muscle functioning, and better heart health.
• Magnesium – Anti-inflammatory properties, controls blood sugar levels, Enhances memory, reduces anxiety, and ensures better sleep
• Potassium – Better muscle health and brain health, and prevents dehydration.
• Phosphorus – supports the growth and repairing of cells.
• Iron – Oxygen transport, prevention of anemia, and reduces fatigue.
• Zinc – Improves fertility in both men and women.

Calories: 6 calories per teaspoon

It also enhances the absorption of nutrients like turmeric, fights infections, improves digestion, and reduces cold and flu symptoms. Black pepper is found in Kerala, Karnataka, Tamil Nadu, and Assam.

You can sprinkle freshly ground black pepper on soups, stews, and salads.

5. Cumin (Jeera)

Cumin is not only known for its wonderful flavor but also known for its immunity-boosting properties. It helps in detoxification of the body as well and provides relaxation in menstrual cramps. It is rich in iron, calcium, magnesium, and antioxidants.

Contents found in Cumin-

• Iron – Oxygen transport, prevention of anemia, and reduces fatigue.
• Calcium – good bone and teeth health, muscle functioning, and better heart health.
• Magnesium – Anti-inflammatory properties, controls blood sugar levels.
• Antioxidants – Immune support and Better brain health.

Calories: 7 calories per teaspoon.

It also Improves digestion and nutrient absorption, detoxifies the body, and strengthens immunity. It is grown in Rajasthan, West Bengal, and Gujarat.

You can use roasted cumin powder in buttermilk or yogurt.

6. Cinnamon (daalcheeni)

Cinnamon contains antimicrobial, antibacterial, and anti-inflammatory properties which make it a great immunity booster. It is rich in antioxidants, manganese, calcium, and iron.

Contents found in Cinnamon-

• Antioxidants – Immune support and Better brain health.
• Manganese – supports brain health and wound healing.
• Calcium – good bone and teeth health, muscle functioning, and better heart health.
• Iron – Oxygen transport, prevention of anemia, and reduces fatigue.

Calories: 6 calories per teaspoon.

It also fights bacterial and fungal infections and reduces inflammation in the body. It is grown in Kerala and Tamil Nadu

You can add cinnamon to oatmeal, desserts, or warm beverages like tea and coffee.

7. Cloves (Laung)

Cloves are rich in antioxidants and have anti-inflammatory and antimicrobial properties. It is rich in antioxidants, vitamin C, vitamin K, magnesium, and manganese.

Contents found in Cloves-

• Antioxidants – Immune support and Better brain health.
• Vitamin C – Immunity booster, wound healing, and collagen synthesis.
• Vitamin K – blood clotting, wound healing, and bone health.
• Magnesium – Anti-inflammatory properties, controls blood sugar levels.
• Manganese – supports brain health and wound healing.

Calories: 6 calories per teaspoon.

It also acts as a natural antiseptic and pain reliever, improves respiratory health, and fights infections. It supports digestion and reduces bloating. It is grown in Karnataka, Kerala, and Tamil Nadu

You can chew a clove to relieve sore throats and can use it in spiced teas, biryanis, or curries.

8. Fenugreek (Methidana)

Fenugreek is known for boosting the immune system by reducing inflammation. It Supports digestion and helps detoxify the body. The key component inside this is saponins. It is rich in fiber, iron, magnesium, and protein.

Contents found in Fenugreek-

• Fiber – Lowers LDL (bad) cholesterol levels and improves digestion.
• Iron – Oxygen transport, prevention of anemia, and reduces fatigue.
• Magnesium – Anti-inflammatory properties, controls blood sugar levels.
• Protein – a key role in creating antibodies and supports the building, repair, and maintenance of muscle tissue.

Calories: 35 calories per tablespoon.

It also regulates blood sugar levels, improves digestion, and reduces inflammation. It boosts metabolism and enhances immunity. It is grown in Punjab, Haryana, West Bengal, Gujarat, Madhya Pradesh, etc.

You can soak seeds overnight and consume the water or use them in dals or curries.

9. Cardamom (Elaichi)

Cardamom is known as the “Queen of spices”. It has a very rich aroma and fragrance. It combats bad breath and supports gum health due to its antimicrobial properties. It is rich in essential oils, vitamins A and C, and magnesium.

Contents found in Cardamom-

• Vitamin A – maintains good vision, and supports reproductive function in men and women.
• Vitamin C – Immunity booster, wound healing, and collagen synthesis.
• Magnesium – Anti-inflammatory properties, controls blood sugar levels.

Calories: 6 calories per teaspoon.

It also detoxifies the body and improves respiratory health. It soothes digestive issues like acidity and bloating and acts as a natural antimicrobial agent. It is grown in Kerala, Karnataka, Sikkim, Tamil Nadu and Nagaland.

You can add this to teas, desserts, or rice dishes and also use it in spice blends for savory dishes.

10. Mustard Seeds (Rai)

Mustard seeds are small but mighty when it comes to immunity. These seeds contain antioxidants, omega-3 fatty acids, and minerals that enhance the immune system. It is rich in selenium, magnesium, omega-3 fatty acids, and B vitamins.

Contents found in Mustard Seeds-

• Selenium – Antioxidant protection, prevents thyroid disorders, cancer prevention.
• Magnesium – Anti-inflammatory properties, controls blood sugar levels.
• Omega-3 fatty acids – support retina function and enhance memory.
• Vitamin B – Production of RBC and reduces stress.

Calories: 23 calories per tablespoon.

It also enhances metabolic function and supports immune health. It relieves muscle pain, promotes joint health, and contains antibacterial and antifungal properties. It is grown in Rajasthan, Madhya Pradesh, Haryana, Tamil Nadu, etc.

You can use it in curries, pickles, or stir-fries and also add to salad dressings for a spicy flavor.

By incorporating these spices into your daily meals, you can naturally strengthen your immune system and promote better health. So, next time you’re in the kitchen, remember these 10 powerful Indian spices, and use them as nature’s medicine for a stronger, healthier you!

You can also read about 5 best detox herbal teas by clicking here.

You can also share your own views in the comments or write us @hevensh05@gmail.com and we would be really glad to share information and views on our website.