Panta bhaat, drumsticks listed as immune-boosting foods

A strong immune system is the key to keeping diseases at bay, especially now that COVID-19 infection is spreading like wildfire. Eating a balanced diet consisting of adequate amounts of protein, fiber, vitamins, and minerals is important to support your immunity. There are many foods that can help strengthen your immune system and improve your body’s ability to fight infection.

Experts at HealthTech company Reverse Factor have compiled a list of such immune-enhancing foods. Two surprising items on the list are “Pant Bhat” and drumsticks. For many people, “Panta Bhat” may be something they are hearing for the first time. But it is a common recipe eaten in different regions of the country. However, it is known by various names. This is a very easy recipe that is made with plain rice and water. How to make it – Just soak some plain rice in water overnight and eat it with water the next morning.

Experts at the reverse factor stated that it is a natural probiotic that is excellent for a healthy gut. He said that besides enhancing your immunity, “Panta Bhat” helps to cure gastro issues and control good bowel movements.

The list also includes drumsticks, coconut water with lemon, pumpkin seeds and paprika. Apart from eating the right foods, one should follow healthy lifestyle habits, avoid stress, do pranayama, take proper rest and maintain hygiene.

He also suggested following certain eating habits to improve overall health. These include eating cooked food, fruit on an empty stomach, eating a small bowl of cucumber and carrots before lunch, drinking at least two liters of water and avoiding junk food. Here are some other foods that can help boost your immune system:


Tea is a rich source of antioxidants called polyphenols and flavonoids that are credited with enhancing immune function. These compounds may also help lower risk of heart disease. Green tea has more health benefits than black tea and is attributed to its lack of processing. Green tea has been shown to reduce blood flow and lower cholesterol. Some researchers also claim that it may help reduce the risk of cancer.


This green vegetable is a powerhouse of nutrients like vitamins A, C, E and various antioxidants which are essential for better immunity. One cup of broccoli is said to provide more vitamin C in the form of orange. It is also high in beta-carotene, potassium, magnesium, zinc, iron, and B vitamins (B1, B2, B3, and B6). All these nutrients help keep the immune system in its top form. Broccoli also contains glutathione (GSH) which is often referred to as the body’s master antioxidant. It helps prevent damage to important cellular components due to reactive oxygen species such as free radicals, peroxides, lipid peroxides, and heavy metals.


Garlic is known to age for its immune-boosting properties. It contains many unique phytonutrients, minerals, vitamins and antioxidants that have proven health benefits. Garlic has antibacterial, antiviral and anti fungal properties. Eating garlic can help reduce the severity of colds, flu and other viral infections. Antioxidants in garlic can fight free radicals that play a role in Alzheimer’s disease, heart disease, cancer, and other conditions.


Packed with vitamin C, several antioxidants, and beta carotene, can increase the body’s ability to fight foster infections. Spinach is considered a superfood, thanks to its high amounts of folate, vitamin A, vitamin C, fiber, magnesium, and iron. It can provide the body with the nutrients needed for cell division and DNA repair. The maximum benefit from spinach is you can eat it raw or lightly cooked, which helps in preserving its nutrients.


This spicy root has been used in cooking and medicine since ancient times. Ginger has antibacterial and antiviral properties. It is known to improve digestion, reduce nausea and help fight flu and the common cold. Ginger also contains antioxidant compounds that have powerful anti-inflammatory and immuno-boosting properties. Antioxidants in ginger can fight free radicals and reduce the risk of arthritis, cancer, neurodegenerative disorders and other conditions.

With inputs from IANS

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