Immunity

Immunity is not a shot of anything. It is zinc, iron, protein and a well fed gut, showing up every single day, unglamorously.

Which is inconvenient for anyone selling a miracle powder, and quite convenient for anyone who eats roti three times a day. Your staple is the most reliable delivery vehicle you own.

What your immune system actually runs on

• Protein. Antibodies are protein. So are most immune signalling molecules. Chronically low protein intake is one of the most common and least discussed drags on immune function in Indian diets.
• Zinc and iron. Both are directly required for immune cell development, and both are widespread deficiencies here, particularly in women and adolescents.
• A fed microbiome. A large share of your immune tissue sits in your gut wall. Fermentable fibre feeds the bacteria that keep that barrier intact.

Note the theme. These all come from whole, unrefined grains and legumes. Refining strips the bran and germ, which is exactly where the minerals live.

Recommended for you

Six flours from our range, chosen for this concern and ranked by how much difference they make.

Bajra Atta

One of the better cereal sources of iron and zinc, and formally trialled for improving iron status in Indian schoolchildren.

From Rs. 113.33

Pure Besan

Protein, folate, iron and fibre from one humble ingredient. A besan chilla is a genuinely well built breakfast.

From Rs. 76.19

High Protein Moong Flour

Clean legume protein without the heaviness. Easy to blend into anything you already make.

From Rs. 189.52

Ragi Atta

Highest calcium of any cereal, plus iron and fibre. Fermented as ragi malt or dosa, it absorbs noticeably better.

From Rs. 56.19

High Protein Almond Flour

Vitamin E and magnesium, which do not show up much elsewhere in an Indian grain based diet.

From Rs. 951.43

Multigrain Atta

Eight grains, eight mineral profiles, eight fibre types. When in doubt, spread your bets.

From Rs. 113.33

How to actually do this, this week

• Pair iron with vitamin C. Lemon on the sabzi, tomato in the dal, an orange after. It can multiply absorption several times over.
• Move tea and coffee away from meals. Tannins block non haem iron absorption. An hour either side is enough.
• Ferment or soak. Phytic acid in whole grains binds minerals. Fermenting a batter or soaking overnight breaks it down and frees up the iron, zinc and calcium.
• Do not chase one superfood. Rotate grains across the week.

Where this comes from

• Finkelstein JL, et al. A randomized trial of iron biofortified pearl millet in school children in India. Journal of Nutrition, 2015. Read the paper
• Devi PB, et al. Finger millet: nutritional properties, processing and plausible health benefits. Read the review
• Aune D, et al. Whole grain consumption and risk of cardiovascular disease, cancer and mortality. BMJ, 2016. Read the paper

Nutrition information, not medical advice. No food prevents or treats infection. If you suspect a deficiency, get a blood test rather than guessing. It is cheap and it is the only way to know.