To boost immunity, try Ritucharya diet; why ayurvedic food can keep you healthy year round

To boost immunity, try Ritucharya diet; why ayurvedic food can keep you healthy year round

  • August 3, 2020

Acclimatising to these seasonal changes, particularly by adopting a season-appropriate diet, is considered to be the best way to avoid seasonal illnesses.

The ayurvedic system of medicine is not about curing diseases but preventing them from ever taking root in your mind and body. If you know this basic fact about Ayurveda then you should also be familiar with the two pillars on which the preventive aspect of ayurvedic medicine stands on: dincharya (daily regimen) and ritucharya (seasonal regimen). Let’s take a closer look at what ritucharya means.

Ritucharya: Beating season change at its game

According to a study published in AYU: An International Quarterly Journal of Research in Ayurveda in 2011, ritucharya literally refers to regimens or rules according to the seasons. Every season changes the environment we live in and these external changes can have a deep impact on our body’s internal system.

Acclimatising to these seasonal changes through appropriate behaviours, particularly by adopting a season-appropriate diet, is considered to be the best way to avoid seasonal illnesses. Following ritucharya basically provides the body with all the tools it needs to defeat season change and the diseases that come with it.

“Eating according to the seasons can give you a lot of health benefits, like feeling more energetic, boosting your immune system, and preventing multiple complications such as unwanted weight gain, indigestion, stomach infection, breathing difficulty and other health-related issues,” says Akanksha Mishra, a nutrition and wellness expert associated with myUpchar.

An article published in the Journal of Ayurveda and Integrative Medicine in 2019 claims that the major lifestyle disorders that currently plague the world — including high blood pressure, high blood sugar, physical inactivity, weight gain, obesity and even some cancers — basically occur because of our deviation from this natural and seasonal lifestyle.

Consequently, the Indian Ayurveda experts who authored this article recommend the re-adoption of ritucharya to prevent weight gain and other diseases while boosting the immune and metabolic functions of the body all year round.

How to adopt ritucharya to be your healthy best

A 2011 study in AYU mentions that the ancient ayurvedic text, Atreya Virachita Sara, describes six seasons according to which you’re supposed to tailor your pathya-apathya or dietary intake. The following, as per the recommendations of the Central Council for Research in Ayurvedic Sciences, are the dietary do’s and don’ts you must follow during each of these six seasons.

1. Hemant or early winter (mid-November to mid-January)

A nutrient-dense diet which includes satiating foods which taste sweet, sour and salty should be consumed in this season. Include seasonal whole grains and lentils, milk and dairy products, animal products and meats, honey, sugarcane, sesame and fermented products in your diet. Avoid overly spiced or aggravating foods, cold foods and drinks, and fasting or starvation during this season.

2. Shishir or late winter (mid-January to mid-March)

Sour-tasting foods should be predominantly consumed during this season. Cereals, grains, pulses like new rice, wheat flour, corn, peanut, sesame and jaggery as well as raw ginger, dry ginger, garlic, fruits, sugarcane, milk and dairy products should be eaten. Pungent, bitter, astringent tasting and warm foods which are light or cold should be avoided.

3. Vasant or spring (mid-March to mid-May)

Easily digestible foods and foods that improve digestion like barley, wheat, rice, lentils, bitters, honey, light meats, etc should be made a part of your diet during this season. Heavy foods which are sweet, sour or lead to daytime naps should be avoided.

4. Grishma or summer (mid-May to mid-July)

Easily digestible foods which are sweet, cold and liquid should be preferred during summer. Rice, lentils, plenty of water, buttermilk, fruits juices, meat soups, mango juice, curd, milk, etc should be taken. Salty, spicy, pungent, unctuous and sour foods should be avoided.

5. Varsha or monsoon (mid-July to mid-September)

Foods that taste sour, salty and unctuous should be taken, while heavy and hard to digest foods should be avoided. Include honey, barley, wheat, rice, meat of arid animals, light meat and vegetable soups, herbal tea and cold fluids in your diet.

6. Sharad or autumn (mid-September to mid-November)

Easily digestible foods which taste sweet, sour or bitter should be included in the diet. Wheat, rice, barley, amla, sugarcane, honey, green gram, light meats, etc are to be included in the diet, but fats, oils, curds and the meat of aquatic animals should be avoided.

For more information, read our article on Ayurveda.

Health articles in Firstpost are written by, India’s first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Healthy Korean Food That Can Boost Your Immunity During the Pandemic

Healthy Korean Food That Can Boost Your Immunity During the Pandemic

  • July 31, 2020

Healthy Korean food

Honey Loquat

Honey Loquat 부엉이곳간 비파청

Ginger Grain Syrup

Ginger Grain Syrup 부엉이곳간 생강청

Stay healthy and support your immune system with healthy Korean Food products inspired by Korean traditional healing methods

NEW YORK, NY, UNITED STATES, July 31, 2020 / — Since the start of the COVID-19 pandemic, there has been renewed interest in healthy eating and physical activities that boost immunity and reduce the chance of infection. More people are shifting to cooking meals at home, concentrating on an increased intake of healthy ingredients that have healing properties.

To aid this growing demand, KimC Market has stocked a wide range of healthy Korean food options, freshly delivered from Korea. An online food and grocery portal, KimC Market carries specialized Immune Support products inspired by traditional Korean healing methods. These items have no additives and are completely natural from the source.

Korean recipes and ingredients are recognized for their medicinal qualities that can curb the spread of chronic diseases and infections. KimC Market anticipates a surge in the popularity of Korean food because of these attributes.

Korean cuisine uses a diverse range of ingredients that can strengthen immunity. In Korean culture, the purpose of food consumption is primarily to maintain health. Many traditional Korean dishes consist of elements that balance and harmonize the energies of the body. Medication is only considered if food is not sufficient to heal a sick individual. Fermented foods that improve metabolism are considered especially healthful.

100% natural Fermented Bellflower and Pear is a product partly inspired by traditional healing methods. It works as an excellent remedy for the flu, especially in children who may refuse to take medicines. This therapeutic concentrate is available at KimC Market. It comes in jar packaging and also in individual stick packs. Only highest grade bellflowers, native to Yeongju, Gyeongbuk Province, are used to make this concoction of fermented sweet pears and lactic-acid bellflowers.

Another popular product from KimC Market’s healthy Korean food offerings is Ginger Grain Syrup. Known for its antibacterial qualities, ginger has a variety of medicinal benefits. This sweetener combines the taste and benefits of ginger with jocheong, a syrup made with rice, barley, and corn. Enjoyed in a latte or tea, it is best used as a guiltless replacement for sugar.

Loquats are another lesser-known immunity strengthening ingredient, historically used to treat stomach cancer. The fruits of the loquat tree are enriched with potassium and other vitamins and grow only in the southern regions of Korea. Bottles of Loquat Matured in Honey are available at KimC Market as well. The honey used in this product is bee-free and comes from unrefined raw cane sugar. It can be used in recipes for both cool and warm drinks.

KimC Market specializes in high-quality Korean products that are healthy and natural. With warehouses on both American coasts, the online grocery store serves customers across the country with fresh ingredients and one-day delivery. Orders exceeding $45 ship for free. View their entire range of healthy Korean food products by visiting , Instagram –

Submitted by Grove86 Press

Ryan Kim
Kim’C Market
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Building immunity with natural and ayurvedic herbs

The year of building health and immunity – lifestyle

  • July 31, 2020

A strong immune system could be the perfect solution to tackle COVID-19. Building the body’s defence through food and herbal concoctions became a top priority for most people during the ongoing pandemic.

From giloy juice and tulsi drops to turmeric milk, Indians have been flocking stores to buy honey, herbal teas, Amla based products, touted to improve immunity to fight diseases. Corona year has probably made each one of us more conscious than ever to take care of our health. And the onus has been majorly on the factors responsible to boost immunity.

Hamid Ahmed, CEO, Hamdard Laboratories- Food Division

Hamid Ahmed, CEO, Hamdard Laboratories- Food Division

Hamid Ahmed, CEO, Hamdard Laboratories- Food Division, says, “It’s very important to keep your immunity high during such times. Taking steam to keep viruses away is essential. Giloy, neem and amla juice work beautifully with warm water and should be taken regularly. Also, homemade kadhas and multivitamins help in building immunity. Consumption of vitamin C-rich fruits and vegetables should be encouraged to boost the immune system.”

Dimple Jangda, founder, Prana Ayurveda says, “The COVID-19 virus attacks the throat and the lungs. In Ayurveda, Kaphadosha, made of earth and water, is

dominant in the nose, throat, and chest region. When kapha is imbalanced, it leads to accumulation of thick fluids like mucus, a breeding ground for allergies, viruses, bronchial diseases.”

Hamid Ahmad suggests a set exercise regimen to fight off any viruses present in the air. He adds, “A simple walk or a jog would increase lung capacity which is essential to fight Covid-19.”

Dimple adds,”Kapha is heavy, dense, moist, sweet, sour, and salty in quality, and to balance this we must incorporate bitter, astringent, and pungent tastes in our diet. Cold-pressed juices allow your body to heal and
you will have more energy and less cravings thus building the balance that the body needs.”

The better your body’s immune system is, the better are your chances of successfully fighting off an infection like the novel coronavirus.

Pavleen Gujral

Pavleen Gujral

Pavleen Gujral, actor and nutritionist, says, “You can easily give your immunity a boost with ready-to-use immunity-booster products such as tulsi drops, amla juice, giloy-neem, and ashwagandha. They would help in the long-run. Also, one of my personal favourites to boost immunity is turmeric latte.” This beverage is a nutritional powerhouse. It is a cup full of antioxidant-rich spices that also happen to have anti-inflammatory properties. Have one glass of this at night before sleeping and you can considerably reduce the odds of getting sick.

Even Dimple echoes that tulsi, giloy, amla, neem, ashwagandha, turmeric, ginger and other herbs are antioxidants, have anti-inflammatory, anti-bacterial, anti-allergic, antiviral properties that help in strengthening bronchial health, reducing Kapha imbalance, and boosting immunity against most viruses. She adds, “This is the era of building immunity, and boosting it is the best prevention against all kinds of disorders and viruses.”

Bank on us to give you a list of vitamins and foods which you can inculcate in your diet to have a strong immune system and in turn, fight the infectious disease.


Improves antibody production that plays an essential role in fighting bacteria, viruses, and other pathogens

Increases nitric oxide production, which activates macrophage actions of the immune system and improves the ability to ingest invader cells

Promotes anti-inflammatory effects, thus help lower inflammation by reducing the number of C-reactive proteins in the body


It acts as an immunomodulator, which refers to agents that improve the functioning of the immune system

Helps to restore balance for healthy physiological and psychological functioning

Contains unique antioxidants and micronutrients that may provide powerful immune protection from free radical damage and increase the body’s capacity to fight against disease and infections.


An antipyretic in nature, giloy can prevent the onset of recurrent fever

Strengthens immunity and is a source of biologically active compounds like alkaloids and lactones

Helps to reduce respiratory problems like frequent cough, cold, tonsils due

and tackle respiratory and breathing problems.

Helps to fight off free radicals and disease-causing germs

Amla is rich in Vitamin C

Amla is rich in Vitamin C


Rich in Vitamin C – a nutrient known to help boost immunity

Helps to repair the body, and keep the risk of diseases away

Boosts the production of white blood cells (WBC) in the body that help in fighting

several infections and disease

Turmeric latte

Turmeric latte


Curcumin present in turmeric has powerful antioxidant properties

Neutralises free radicals and stimulates the body’s antioxidant enzyme to avoid further damage

Curcumin inhibits inflammation, relieves congestion and pain and thus improves your breathing

Nutritionist explains how to boost your immune system

Nutritionist explains how to boost your immune system

  • July 30, 2020

JACKSONVILLE, Fla. – We’ve all heard the phrase you are what you eat so while it is important to practice all of the recommended CDC guidelines to help prevent the spread of COVID-19 – it’s equally important that you pay attention to what foods you’re putting into your body during these times. 

“Keep it simple. If it grows from the earth or roams from the earth, this is safe to eat. If it comes from a plant eat it; if it’s made in a plant don’t,” said Zach Elkins, Nutritionist at Lean Impact Nutrition. 

It is always important to monitor what you eat, but it’s become even more critical during the coronavirus pandemic. 

“We need to start focusing internally on our health. The higher your immune system is the more you’re going to be able to fight off diseases, because your body needs macro and micronutrients to perform at its’ best. When you eat highly processed, sugary food you feel that; you feel tired; you feel sluggish,” Elkins said. 

Simplicity can be the key when it comes to a myriad of healthy eating tips, diet, fads, and etc. 

“Fruits and vegetables are going to give you your most bang for your buck when it comes to immunity and antioxidants, micronutrients, your minerals, your vitamins, so what I always tell people is to keep it simple,” said Elkins. 

PRO-TIP: Avoid using vegetable and canola oils when possible. Substitute olive and coconut oils instead.

When it comes to increasing your intake of vitamin C, reconsider what you think you know about the immune-boosting vitamin. Elkin said most people go-to oranges for an extra punch of immune health, but not as many people know there’s a vegetable with far more nutrients to offer.

“What people don’t realize is red pepper has more vitamin C than an orange. Start incorporating bright colors with your peppers. In your lettuce decision-making, choose keep them dark and leafy options– that’s going to be your kale (which is a superfood), spinach, and broccoli,” he said.

Another rule of thumb to follow, try to get 80% of your calories from whole nutrient foods. Start small instead of going all out. Make one meal a week in accordance with the rule, and gradually increase the dietary changes as you progress and feel more confident.

Simple Meal Plans To Get You Started

  1. A piece of salmon, pan-seared with zucchini. Looking for more food? Add squash and roast red peppers with kale. Kale is a superfood and probably one of the best greens you can eat, according to Elkins. 
  2. For carb lovers, this one is for you. Have a burger with and fresh broccoli crowns. sweet potatoes. Elkins said be selective with your meat purchase. “When you pick your burger you want to try to get the leanest possible, so 90% or higher is going to be the least amount of fat, least amount of calories,” Elkins said. 
  3. Keep it really simple with a salad. Elkins said keep it colorful too by incorporating kale, fresh tomatoes, carrots, and zucchini spears. Add a small amount of chicken breast for some protein or keep it veggies only.

Eating healthy is not only difficult but expensive. If you can’t afford fresh vegetables and fruits, try to choose processed foods that are low in sugar and trans fat.

Copyright 2020 by WJXT News4Jax – All rights reserved.

Vitamin B complex benefits: Strong immune system, good digestion and more; food sources rich in B vitamins

Vitamin B complex benefits: Strong immune system, good digestion and more; food sources rich in B vitamins

  • July 29, 2020

Add vitamin B-rich foods to your diet to boost your immune system: Benefits, foods high in B complex vitamins

Vitamin B complex benefits: Strong immune system, good digestion and more; food sources rich in B vitamins&nbsp | &nbspPhoto Credit:&nbspiStock Images

Key Highlights

  • B vitamins have a crucial role in maintaining your overall health and well-being

  • They can also help keep your immune system strong, thereby preventing infections

  • Here’s how eating vitamin B-rich foods can benefit your health and help you stay healthy during the pandemic

New Delhi: One of the best ways to build resistance against the novel coronavirus infection and other viral attacks is to feed your body with nutrient-dense foods that can help strengthen your immune system, your body’s first line of defense against viruses and diseases. Research has shown that eating foods rich in certain vitamins – such as vitamin B complex, vitamin C, vitamin D, vitamin B and vitamin E – can help your immune system fight off infections.

The novel coronavirus (SARS-CoV-2) pandemic has now infected about 16,514,500 people and claimed at least 654,477 lives all over the world. With no cure available for the deadly virus that causes COVID-19, taking all possible measures and maintaining a healthy lifestyle, including eating a balanced diet, to not get it in the first place is the safest for all of us. In fact, the Food Safety and Standards Authority of India (FSSAI) recently recommended to include vitamin B-rich plant-based foods in diet to boost your nervous system and immunity.

What are the health benefits of vitamin B complex?

Basically, vitamin B complex consists of eight different vitamins, which are essential for maintaining good health and well-being. The B vitamins are: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid or folate (B9) and cobalamin (B12).

Some of the benefits of vitamin B complex include:

  • It can help strengthen your immune system, thereby preventing or reducing your risk of infections
  • It helps support the growth of red blood cells
  • It promotes proper nerve and healthy brain function
  • It improves energy levels
  • It boosts cardiovascular health
  • It is good for digestion
  • It supports muscle tone
  • It supports the production of hormones and cholesterol

B vitamins are particularly important for pregnant and lactating women as they help in faetal brain development as well as lower the risk of birth defects. These vitamins may also help increase testosterone levels in men.

A deficiency of this vitamin can put you at a higher risk of certain conditions such as anaemia, infections, digestive issues, peripheral neuropathy, skin problems, etc.

Food sources of vitamin B complex

B vitamins can be found in a number of foods. Some of the foods that are high in B vitamins include:

  1. Leafy greens: Leafy green veggies like spinach, turnip greens, collards and romaine lettuce, are among the highest sources of folate. You can eat them raw or steam them briefly to retain the most nutrient.
  2. Eggs: Eggs are one of the best sources of biotin – just next to liver – that plays a vital role in your hair, skin, nail and hair health. One large egg can help you get 33 per cent of the recommended daily intake (RDI) for biotin distributed the yolk and white.
  3. Legumes: Apart from being high in folic acid, legumes also provide small amounts of other B vitamins such as thiamine, riboflavin, pantothenic acid and pyridoxine. Folate reduces the risk of birth defects.
  4. Walnuts: Walnuts are high in several vitamins, minerals and antioxidants such as copper, phosphorus, folate, pyridoxine, manganese, vitamin E, etc.
  5. Salmon: Salmon is loaded with omega-3 fatty acids and several B vitamins, including riboflavin, niacin, B6 and B12. Moreover, this nutritious fish is high in protein but low in mercury.

Try eating a healthy diet that includes a wide variety of food sources to ensure that you’re getting enough of each B vitamin to support your immune system, improve overall health and reduce your risk of infections, including COVID-19 disease.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Quick Bites

Donna Maurillo, Food for Thought

  • July 28, 2020

So, what have you been doing to keep busy during these COVID-19 days of summer? When I’m not watching classic movies (every night) or baking a new loaf of sourdough (twice a week), I’m probably in the garden, caring for my vegetables.

I heard that gardening has several health benefits. It probably explains why my ancestors, all of the farming persuasion, lived such long and happy lives. There’s something special about planting seeds, nudging the sprouts, and watching them turn into productive adults. You know—kind of like raising children.

Lately, I’ve been harvesting my Sungold tomatoes, which came in rather early this year. These little orange globes are beautifully sweet, and they’re great for beginners because they’re enthusiastic producers.

Growing my own vegetables and fruit helps me understand the challenges of farming, the dependence on the weather, the devastation of crop failures. I’ve had bad years when tomatoes were lazy. Or years when invading varmints ate my pole beans. Or when a hard rain knocked most of the blossoms off my apple tree, severely reducing the crop. It means you can’t start over until next year.

Gardening also helps you appreciate how much sweeter a fresh carrot tastes, or why a vine-ripened tomato has a richer flavor. You learn that growing your own lettuce mix is far tastier than the kind you buy in a box.

And you learn that, if you don’t want to spray poison on your garden, why would you want commercial stuff that’s been treated with pesticides?

But there’s more

Gardening is good for your bones. Getting out in the sunshine helps your body produce Vitamin D, which helps strengthen your bones. And activities that stress your bones, such as digging and hoeing, make them even stronger.

Plus, think of all the calories you’re burning as you weed and prune and turn the compost in your bin. Let’s also not forget about the muscles you’re building, and the fine motor skills you’re developing.

It seems illogical, but gardening can help boost your immune system. As you expose yourself to beneficial microbes in the soil, they can help your body recognize the good stuff from the harmful stuff. In fact, kids who are allowed to play in the dirt generally develop fewer allergies because their immune systems recognize the difference between good microbes and bad ones.

Save the berries

You spend all that money on fresh strawberries, and what happens? Half of them get moldy before you can use them all. What to do, what to do?

The people at The Kitchn ( tried seven methods for making them last. They rinsed berries and stored them in a dish lined with paper towels. They did the same with berries that weren’t rinsed.

They hulled and stored them cut-side-down in a baking pan. They stored them in a glass jar or in the original container. They ran them through a hot water bath before storing. But there was only one clear winner.

Dunk the berries (with stems intact) in a solution of one part white vinegar and three parts water. Then dry them in a salad spinner lined with paper towels. Get them as dry as you can because moisture is the big source for mold development.

Then place them in a container lined with paper towels, loosely fit the lid on top (don’t snap it shut), and refrigerate. These berries lasted a full week without spoiling.

More classes

I tried the Zoom cooking class with Mirella and Denise, and it was great! About 18 of us participated live, making strawberry risotto. Now at 5:30 p.m. Aug. 12 you can learn how to make a four-serving dish from Cyprus with halloumi cheese, nectarine salsa, pomegranate, a bed of greens, and flaky breadsticks.
Cost is $24, including ingredients you can pick up pre-packed from Seascape Market. For details, go to

Tip of the week

A clean kitchen is essential to avoid food-borne illness. If you have grouted tiles instead of a solid-surface countertop, do your prep work on a cutting board. Grout can hold all kinds of gunk.

Recipe of the week

Peaches are in season, all ready for a yummy cake! This one is more like a shortbread with sweet peaches on top. And it’s easy to make.


Serves 12


5 peaches, pitted and sliced

3 cups all-purpose flour

1 cup granulated sugar

1 tablespoon baking powder

1½ sticks cold butter

4 large eggs

¾ cup whole milk or cream

½ cup granulated sugar

1 teaspoon cinnamon


1.     Preheat oven to 350F. Generously grease a 9×13-inch glass baking dish. Set aside.

2.     In a large mixing bowl, sift together the flour, sugar, and baking powder.

3.     Using the large holes in a box grater, shred the butter into a bowl. Add it to flour mixture, tossing to coat well. With a pastry blender or your fingers, rub the butter into the flour until well blended. Try to keep the butter cold.

4.     In a medium bowl, mix together the eggs and milk or cream. Beat on medium-high speed until creamy. Add the egg mixture to the flour mixture. Blend with a spatula, ensuring all the flour is incorporated. It should resemble a loose dough rather than a batter.

5.     Plop the dough into the prepared baking dish. Spread it evenly all the way to the edges. Top with the peach slices, arranging them evenly in rows.

6.     Mix together the half-cup of sugar and the cinnamon. Sprinkle evenly over the peaches.

7.     Bake 30-35 minutes or until the peaches are browned. The cake is done when a toothpick inserted into the center comes out clean. Cool and cut into squares. Serve with whipped cream if desired.

Your Food is Your Medicine and Your Medicine is Your Food.

Your Food is Your Medicine and Your Medicine is Your Food.

  • July 28, 2020

Just as we thought we were seeing the light through the darkness, this pandemic is yet again on the rise. Many healthcare professionals, politicians, and even civilians are busy contemplating the remedies to combat this global battle on an individual level. Many ask themselves, 

“When will the vaccines become available?”, 

“What prescriptions do I take if I contract this nasty virus?”,

…and so on. 

When dealing with viral infections, prescription medicines help to ease symptoms. But, what about our immune system which is solely responsible for fighting the virus? The human body is naturally resilient and persistent when properly equipped, and the best way to prepare our bodies is through immune-boosting foods that we choose to consume. 

Food has always been the biggest problem during my adolescent years. Growing up in Spanish Town, Jamaica, I didn’t always have this choice. My life was a constant, recurring list of things to do to ensure my survival. The first thing one must do when you’re poor in Spanish Town is to find food. If there was no food to be had, I would forage like so many others in my town. I would make a small wood or charcoal fire, split open some green bananas, throw a little salt on top, roast and eat them. Or I’d grab a coconut, split it open and roast that as well. Every day I felt the pangs of hunger. Sometimes I’d feel impossibly empty, so much so that the second I got any food, I’d shove it into my mouth and eat as quickly as I could. The concept that a person could enjoy food was not a luxury that I experienced. 

Just how much food and a proper diet actually mattered, well, this was something that I discovered through my adult years. Now, living in Queens, New York, I am faced with this luxury of choosing what foods I consume. As I became more knowledgeable in the healthcare industry, I became aware of the power of our diet. Our diet determines our state of health, a concept that many realized as the pandemic plagued humanity. I began to wonder about the superfoods that were available in Jamaica. 

There are many antiviral herbs, vegetables, and foods that grow in the Caribbean, that boost the immune system and help to prevent viral infections. The following is a list that includes some of the best Jamaican immune-system boosters to fight off coronavirus.

The top antiviral foods include: 

  • Elderberry
  • Echinacea
  • Calendula
  • Garlic
  • Astragalus Root
  • Cat’s Claw Ginger 
  • GoldenSeal 
  • Licorice Root
  • Green leafy vegetables (kale, spinach, brussels sprouts, and cabbage)
  • Citrus fruits
  • Probiotic-rich foods and beverages (fermented)

Thankfully through persistence, I have learned the true meaning of “Your food is your medicine and your medicine is your food.”

By Patricia Smith, Founder and Author of I, Persist

Goan foodies get creative with jackfruit

Goan foodies get creative with jackfruit

  • July 27, 2020
From jackfruit milkshake to jackfruit biryani to bhajias, Goan foodies have been experimenting with jackfruit in their food, and how! Yolanda from Siolim says, “Since jackfruit is a popular vegan meat substitute, I attempted to make a savoury dish using Goan garam masala spice, grated jaggery and a splash of Goan coconut vinegar. I also added the boiled seeds for the nutty texture. With the ripe pods I made a cardamom infused coconut milk breakfast smoothie with a sprinkling of Goan coconut jaggery.”

Jackfruit chips

Sweta Gad from Goan Ranchikud uses jackfruit seeds and raw jackfruit to make a bhaji. Mahima Shiroor from Kitchen Frame has been using jackfruit in breakfast recipes like jackfruit idli, jackfruit bhakri and jackfruit chips. Ankita Nagvekar from Veg Food Trails tells us, “At my place we make jackfruit nuts bhaji, raw jackfruit bhaji and dry up the ripe jackfruits to make papad.”

Navami from The Food Meddler makes unique dishes like jackfruit biryani and bhajias. “I have made recipes from raw jackfruit pulp as well as the jackfruit seeds. One of the trending recipes this jackfruit season was the jackfruit seed milkshake, which turned out to be super delicious and my personal favorite. Made this amazing jackfruit chicken biryani, with raw jackfruit pulp slow cooked and tossed in spicy chicken gravy, all thanks to my mom’s maiden recipe. And last but not the least, why leave the jackfruit leaf out, so I made some hot jackfruit leaf bhajiyas, which turned out to be good.”

Jackfruit biryani

Some make various traditional Goan dishes too. Sapna Sardessai tells us, “My home smells of jackfruit these days. Most recipes I try are age-old and have been prepared over generations. Like for example, Pansache Saat (jackfruit leather) made from rosall panas, the softer variety of jackfruit. This is a sun dried preserve kept aside for a rainy day. So also, Talille Ghare, strips of unripened jackfruit deep fried in salted coconut oil. These can be stored for a while. Then there are the day to day recipes, such as Gharai, made from about-to-ripen jackfruit. Pansachi Bhakri (flat bread) is a breakfast essential in jackfruit times. Pansachyo Patollyo, steamed in turmeric leaves is very traditional. Dhonas, the jackfruit cake is an all time hot favourite. Tender jackfruits are also used to make Sushelle (a chutney or salad), Chaako (a vegetable preparation) and Dangarr (cutlets). Kuvlyachyo Foddi (raw jackfruit fritters) are also prepared.

Why food and beverage firms need to innovate quickly to meet consumer needs amid COVID-19

Why food and beverage firms need to innovate quickly to meet consumer needs amid COVID-19

  • July 27, 2020

The discussion was held during the second FoodNavigator-Asia Unlocking Innovation Online Series webinar, on the topic of ‘New Product Development and the Evolving Consumer Landscape’. (Listen on demand here​)

The five-person panel consisted of Lars Bredmose, senior director of dairy health at Chr. Hansen, Eric Weisser, senior director of growth platforms at Ingredion APAC, Dr Ana San Gabriel, associate general manager at Ajinomoto, Brad Burgess, consultant and former head of international corporate affairs at and Sarah Maddock, marketing transformation director at Heineken APAC.

It was hosted by Gary Scattergood, editor-in-chief of FoodNavigator-Asia.

The panel pointed out that the impact of the pandemic on the industry was unprecedented, both from a supply change and consumer trends perspective.

Maddock pointed out that brands have to be agile and adapt quickly to handle these changes, citing the shift in shopper behaviour to e-commerce and new consumption patterns.

For instance, in China, Burgess said e-commerce platforms such as had experienced a large pick-up in fresh foods such as vegetables, as well as supplements and health foods such as Manuka honey.

In terms of consumption behaviour, Maddock observed that people still had a fundamental need for social interaction, and suggested brands needed to be creative in marketing their products.

For alcohol companies like Heineken which counts bars and restaurants as major sales channels, there was a slump in sales during the various lockdown measures in countries around the world.

How your food choices can help with cancer prevention, treatment

How your food choices can help with cancer prevention, treatment

  • July 25, 2020

Something has been eating at us: how few folks understand that their food choices have a huge impact on their risk of various cancers — head and neck, esophageal, colon, stomach, lung, breast, pancreatic and prostate cancers — and the impact that foods can have on cancer treatment’s effectiveness. Did you know:

– Studies on the effects of food on your health indicate that various phytochemicals in fruits, vegetables and grains nurture your good-for-you gut microbes, which in turn decrease your cancer risk. They do it by boosting or protecting your cellular metabolism, immune system and the function of every organ in your body. How you feed your gut bacteria may also have far-reaching effects on the outcome of chemotherapy and cancer drugs by affecting everything from insulin levels to cancer-promoting amino acids, according to several lab studies.

– Folks who eat a variety of foods and drinks that are rich in the 6,000 different anti-inflammatory and immune-boosting phytonutrients called flavonoids slash their cancer risk.

– Women who eat the least red meat have a 23% lower risk of developing invasive breast cancer than women who eat the most red meat.

– Not eating enough whole grains and eating processed meats are two major causes of cancer in America.

That’s pretty riveting info. So let’s take a deeper dive into how you can take a bite out of cancer every time you take a bite of food and a gulp of a beverage. Here are the phytonutrients and foods you want on your menu:

Flavonoids: They’re found in many vegetables, fruits, herbs and spices, and green and black tea. You want to take in a wide variety of at least 500 milligrams of flavonoids daily, the level that provides the best protection against cancer, according to a 23-years-long study published in Nature Communications. You can do that by enjoying one cup of tea, one apple, one orange, 3 ounces of blueberries, and 3 ounces of broccoli.

You want a variety because a major review published in the journal Antioxidants found that different types of flavonoids are associated with a decreased of the risk of different types of cancer:

– Catechin found in berries, apples and apricots and flavonols in onions, leeks, Brussels sprouts, kale, broccoli, tea, berries, beans and apples for prostate cancer.

– Epicatechin in green tea, grapes and cocoa for breast cancer.

– Proanthocyanidins in grape skin, cranberry and green tea for lung cancer.

– Flavones in celery, parsley, various herbs and hot peppers for colorectal cancer.

– And total flavonoids for gastric cancer.

Fiber: Digestible and nondigestible fiber found in 100% whole grains, fruits and vegetables feeds your good gut bacteria and protects your gastrointestinal tract, and it’s instrumental in the fight against colorectal and breast cancer. If you enjoy seven to nine servings daily of fruits and veggies, and eat two servings of whole grains a day you will be getting the fiber you need.

Cruciferous vegetables: Broccoli, cauliflower, turnips, collard greens, cabbage, Brussels sprouts, bok choy, arugula, horseradish, radish, watercress and kale are tasty examples. Certain ones have been associated with a reduced risk of breast, head and neck, esophageal and stomach cancers and with boosting resistance to lung and colorectal cancers. You can aim to eat at least two servings a day — say, an arugula salad (around 2 cups in a serving) and a side of roasted turnips (1 cup per serving).

Lycopene: It’s a carotenoid (a building block of vitamin A) that’s found in tomatoes and is especially bioavailable when tomatoes are cooked. It is also found in pink grapefruit, watermelon and apricots. Lycopene is associated with reduced risk of aggressive prostate and gastrointestinal cancers as well as reducing the activity of lung cancer cells in the lab. Studies indicate that 8-21 mg daily may offer the most benefit — that’s about 3 ounces of watermelon (4.5 mg), 1.5 ounces of tomato puree (11 mg) and 3 ounces of guava (5.3 mg).


Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit


(c)2020 Michael Roizen, M.D. and Mehmet Oz, M.D.

King Features Syndicate

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