NUTRITION & PERSONAL HABITS TO SUPPORT THE IMMUNE SYSTEM

by Alex Hankey DSc. PhD & Manjunath G. BAMS, PhD

Three Components can be recommended:

● Ordinary Food – Do’s and Don’ts
● Vitamins & Minerals
● Herbs and Spices

Both Modern Medical Science and India’s traditional system of Ayurveda recommend ways
to improve immunity. While the first focuses on chemical properties of food, the latter holds
that the essence of what we eat, the ‘vitality’ in our food, its freshness etc, is a great source of
strength to the immune system. Our immunity depends on both food and lifestyle, Ayurveda
says. Eating what is most compatible with our situation will best enhance our immunity.

Food grown in the region where we were born and grew up is therefore always most suitable;
better than food from other places. The staple food of our native land, or region of that nation,
will be most important to eat during a health crisis such as the one we now face. For example,
in regions adjoining Bangalore, Red Millet (‘Ragi’), is the native grain, and should be eaten
more than others. Similarly, in Kerala, Red Rice is the most nutritious staple. In this time of
crisis, we should always prefer locally grown food, whether grains, vegetables or fruits.

This nutritional advice is additional to personal and mental hygiene, which governments have
rightly been emphasizing, and which also play important roles in preventing infection and
boosting immunity. Choosing to think positively, directing thought and words towards divine
ends also raises immunity. Such cultural practices add to the effects of boosting immunity.

Ordinary Food – Do’s and Don’ts

Do keep well nourished, but not excessively. Don’t overeat, excess food can ‘clog up’ the
system and impair immune system function. Similarly, drinking an adequate amount of water
(at least 1 litre per 25kg body weight, or up to ½ litre per 10 kg body weight) will cleanse the
system. This is essential if you choose to reduce food intake, or fast for a day or two.

Avoid excess white sugar and fats: too much of these can slow the whole system down.
Conversely, fasting on juice for a day or two can speed up the body’s powers of recovery –
do not attempt more than two days initially, and eat if you get a headache (a sign of poor food
/ poor digestion in the past). If you fast on juice, vegetable juice is better than more acid
juices from fruits – including tomatoes, which are also acid.

The immune system requires quality protein, so simple, easily digestible, protein-containing
foods are good. Avoid heavy proteins like red meat, but obtain important components from
such foods as eggs, fish and fish roe (if you are non-vegetarian); for vegetarians, the grains
Quinoa and Amaranth in particular have very valuable amino acids usually ingested in
limited quantities by non-vegetarians.
Mixing rice (better a whole grain rice like brown rice, or Kerala red rice) with a pulse like
mung beans (better, split as ‘dal’) greatly increases the nutritional value. Vegans avoid milk
products, but buttermilk and yogurt (better eaten with the midday meal) can be invaluable.
N.B. Start your midday meal before the middle of the solar day (dawn & sunset midpoint)

Vitamins & Minerals

Vitamin C is particularly helpful, but limit yourself to a tenth of a gram per 10 kg body
weight – 1/2 gm per day for the average lady (of 50 kg), & ¾ gm for the average man (of 75
kg). Better than Vitamin C are products like the think brown Ayurveda paste, Chyavanprash,
which contains the more powerful, long-lasting esterified Vitamin C’, created in production.

Vitamin E: a fat-soluble, ‘lipophilic’, antioxidant vitamin, found in certain oils and foods,
like whole wheat.

Vitamin B6: found in foods rich in B Vitamins, many fruits and vegetables, & yeast products.

Selenium: Brazil Nuts & Poultry (much depleted from soils used in industrial agriculture)

Zinc: Chick Peas / Gram seeds / Besan, whole grains, milk products.

Herbs and Spices

Turmeric (Haldi): an excellent antioxidant, but in powdered form, it should be eaten with,
preferably cooked in, a fatty substance, i.e. fried in fresh oil or boiled in milk. More powerful
are fresh Haldi rhizomes, blended. While Vitamin C is the natural water soluble antioxidant,
Turmeric contains curcumin, the best fat-soluble antioxidant; it plays a different role in the
body. One is not a substitute for the other, we need both.

Basil (Tulsi in India): is a very enriching herb on levels of body, mind and soul.

Black Pepper: aids absorption of other nutrients, particularly when used in combination with
Ginger and Long Pepper, altogether known in Ayurveda as Trikatu, bottled powder available.

Garlic (not for Jains or certain sects): greatly strengthens the immune system. Taken in large
quantities it can rid the body of all bacteria. Onions are milder in this domain but still helpful.

Ginger (fresh – best – or ground): a wonderful digestive aid with many other benefits.

Summary

To prevent and fight virus infection during this crisis period, stick to your main staple foods.
Eat adequate good protein, with the addition of key Vitamins & Minerals, Herbs & Spices.

Alex Hankey DSc. PhD (MIT), MA (Cantab.)

Official Advisor & Board Member, AYUSHMAN India
alexhankey@gmail.com

Dr Manjunath Gururaj B.A.M.S., P.G.D.N.Y., M.S.

Associate Professor, Sushruta Ayurveda College, S-VYASA, Bengaluru, India