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Foods that boost our Immune System to Combat Air Pollution

As we are all aware that we are facing the menaces of Air Pollution as the levels of pollution have gone up tremendously. It is extremely fatal not only for human but also for all living beings. It has been witnessed that people are suffering from various breathing problems and many other health issues. It triggers asthma and the bronchial problems, but has also been linked to increased risk of cancer, heart disease and diabetes.


Therefore it is extremely important that we take care of our health in order to boost our immune system. This can only happen if we plan a diet that not only helps use to boost our immune system but also fighting the dangers of Air pollution.

To do so one must include the foods that are easily available and is indeed a plus plus to protect your health and strengthen your immune system:

Include citrus fruits in your diet as they act as great antioxidants and are good source of Vitamin C. Consume Indian gooseberry, oranges, kiwi and strawberries. Lycopene is a phytonutrient with a list of remarkable benefits, including protection against respiratory diseases. It’s most commonly found in tomatoes. Tomatoes too can be included in your diet. Drink fresh lemon water when facing air pollution. Lemon is loaded with vitamin C and is an important antioxidant that helps protect cells from damage. Grapefruit and berries can do wonders to fight air pollution.

Vitamin D foods like Mushroom, oysters, eggs Diary products and Cod liver Oil ,protects  us against air pollution-induced effects

Consume more of drumsticks, amaranth leaves, fenugreek leaves, spinach, Kale and lettuce. Add this wonder vegetable broccoli to your daily diet. It is a great cancer combatant, also protects you from air pollution

Include clarified butter, olive oil, turmeric known as the Golden spice of India and Jaggery in your food, they help people suffering from Asthma and reduces inflammation. Jaggery is very effective in many respiratory problems such as asthma and bronchitis. One can eat this natural sweetener with sesame seeds and dry ginger powder for effective results.  Ginger, anise, fennel are natural decongestants. Honey increases immunity against smog.

Prepare tea with the holy basil and ginger, it soothes sore throat.

Flax seeds are a power-packed with omega-3 fatty acids. Also consume walnuts, eggs, fish and soybeans which have higher sources of Omega-3 fatty acids.

Allergies are on a high when the levels of Air pollution increase, food which can cure cough and are natural bronchodilators are green tea, herbal tea which includes ginger, black pepper, cloves and the holy basil. Turmeric milk also known as The Golden Latte helps in improving respiratory health.

Eat locally produced fruits and vegetables, which are in season and are organically grown.

Try this recipe at home and feel the difference…..

Gud Da Halwa (Gur Ka Halwa)

This lustrous, divine and rich halwa is prepared with loads of desi ghee, Goodness of the Humble Gur , suji and besan….. magaz that gives this melt-in-mouth halwa,  a crunch …. is garnished with nuts…. Helps strengthen immune system to combat air pollution.


Preparation Time: 10 minutes

Cooking Time 25 minutes

Serves: 04

Ingredients and Quantity:

Semolina (Suji / Rawa)- 3/4th cup

Bengal Gram Flour (Besan)- 1/4th cup

Clarified Butter (Desi Ghee)- ½  cup

Almonds, slivered- 1/4th tbsp.

Melon seeds (Magaz seeds )- 1/4th tbsp.

For the Syrup:

Water-04 cups

Jaggery, grated- 3/4th cup or more if desired

For the Clarification of Syrup:

Milk- 1/4th tbsp.

For the Straining of Syrup:

Muslin Cloth- 1/4th metre

For the Garnish:

Almonds, slivered- ½ tbsp.

Pistachio nuts, chopped- 1/4th tbsp.

Rose buds, dried and edible- as desired


In a sauce pan add jaggery and water.

Bring it to a boil stirring it.

Add a little milk

You will find the dirt on the top of the syrup. Remove the froth / scum and discard with the help of a round spoon.

Once the syrup thickens a little strain through a muslin cloth.

In a non-stick kadai, heat ghee add the semolina and Bengal gram Flour. Over a medium flame let it cook, ensuring that you continue stirring it.

Once it acquires a light golden colour and you can smell the aroma of cooked semolina and Bengal gram flour add the slivered almonds and melon seeds, let it cook for few seconds.

Add the prepared syrup and stir continuously till it becomes thick and attains its desired consistency.

Serve the halwa hot garnished with slivered almonds, chopped pistachio nuts and dried and edible rose buds.

Chef Tips:

  1. I don’t prefer adding edible colour as I believe the natural colour of the dish is fantastic.
  2. You may have a ratio of 1:2 which is one part of mixed semolina and Bengal Gram Flour and two parts of Syrup.
  3. You may also add sugar in the Jaggery syrup.
  4. You may use Organic Jaggery if desired.
  5. You may add a few strands of Saffron, if desired.

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