Leh। Global battle is going on against the novel coronavirus (COVID-19). There are few key measuresfor hygiene standards like frequently washing hands, wearing face mask, social distancingand improvingthe immune system which is an utmostrequirementat the time to fight against the virus.
Improvement of Immunity
WHO suggests that eating balance diet, getting good sleep and exercising are key component for overall health and well-ness.Now more than ever with the COVID-19 outbreak situation, we need to find out ways to boost our immunity which is helpful for combating in case of corona virus infection. A strong immune system is the result of diet rich in vitamins, minerals and antioxidants. Making sure you are eating a diet high in immune-boosting nutrients isone way you can take an active role in maintaining your well-being.
Microgreens: A diet supplement can help in protecting against Covid-19
According toDIHAR(Defence Institute of High Altitude Research)Vital nutrients i.e. vitamins A, B, C, D & E, and minerals like iron, selenium and zinc have essential role in the regulation of immune system. For instance, vitamin C prevents infection and helps in post-infection recovery. Vitamin B6 is essential for the formation of RBC’s and in maintenance of lymphatic system. Similarly, selenium deficiency negatively affects the immune system cells during its growth stages. Intake of these nutrients is very necessary to maintain good health. This has become need of the hour of covid-19 situation because the novel corona virus may affect more the immune-compromised individuals as compared to healthy ones. Recovery rate could be faster in a healthy individual with the strong immune system.
Eating naturalcolourful vegetables and fruits is a good way to ensure that you are getting key nutrients in your diet which can lead to a healthy microbiome in gut resulting strong immune system that can help fight off infection faster on the flip side. Studies show that the microgreens are richer in vitamins, minerals and antioxidants as compared to their counterparts which can easily grow in very short span of time at home.Small amount of microgreens in your diet can provide the same nutrition as compared to mature vegetables thus make it super foods.
DIHAR is one of the Defence Research & Development Organization (DRDO) dedicated for evolving novel inputs to support the Indian soldiers in nutritional and health security locally for maintaining their operational efficiency in harsh-remote- cold-arid regions. Below are their finding based on the research:
- Our studies stated that Ladakhregion`s indigenous crops like Atriplex,Fagopyrum, Lapidiummicrogreens are loaded with beta carotene whichgets converted to vitamin A and it strengthen the healthy immune system to deal with toxins and foreign substances.
- Carotenoids are abundantly present in cilantro microgreens, showed the highest concentration of lutein. Such fat-soluble antioxidants can protect cellular membranes by scavenging free radicals.
- Red cabbage micro-greens contain over 40 times the vitamin E content than mature greens.
- Radish microgreens have more F, Mg, K, Ca, total phosphorous, vitamin B9 and Omega 3 fatty acid concentration than the mature radish
- Good concentration of vitamin C is perceived in cabbage, broccoli, fenugreek and radish microgreens, Vitamin C isvery effective antioxidant against influenza type of infections. It’s involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
- Vitamin B9/folate is highest in atriplex, broccoli and in fenugreek microgreens. All Bvitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy.
- Cruciferous (cabbage family) microgreens are loaded with secondary metabolites e.g. polyphenols compounds like glucosinolates (sulphur containing) which isanti-cancerous anti-inflammatory, antioxidant and properties
- Zinc is recorded high in fagopyrum,atriplex and in broccoli. It helps improve the immune system for fight off invading bacteria and viruses.
- Rich dietary fibre is present in microgreens improve appetite, digestion and reduces gastrointestinal problems.
- Microgreens are high quality functional fresh food having health promoting benefits due to rich vital phytonutrients, negligible fat and zero cholesterol. Thus adding freshly harvested microgreens to your daily diet will make you feel healthier, fitter and more energetic.
Growing microgreens
DIHAR is consistently working on facet of augmentation of fresh and nutritious food availability to the troops deployed in the border regions and remote location of country. This institute has developed ‘Microgreens Technology for Soldiers’ Health’ to combat their nutritional requisite and physical efficacy especially when availability of fresh food daily is the biggest challenge at such geographical inaccessible locations due to harsh climatic conditions. Maintaining consistent good health and strong immune system of soldiers is really a challenging part of the job thus we developed a technology for microgreens production for them to obtain year round fresh food supplement to fulfil their daily need of vital phyto-nutrients.
Besides their health benefits, microgreens are comparatively easier and affordable to grow and maintain than their fully grown counterparts. With just a generous amount of sunlight, growing media and water, it can be grown inplastic trays/any suitable pot at home. The germination duration is also quite short as just in 10-12 days, the organic plants are ready to harvest.Unlike most of the other vegetables, microgreens can be grown throughout the year as depicted in the production cycle.
Psychological aspect
Covid-19 has created massive amounts of anxiety in the people worldwide, which can have dire consequences in terms of mental stress and psychological health issues. Antioxidants and other nutrient present in microgreens can have a calming and soothing effect to help relieve these conditions. In the same time, keeping own selfengaged in growing and intake of microgreens at home can help in reducing mental stress and monotonous state of mind during lockdown and quarantine time. Simultaneously our studies on microgreens is clearly indicating their values as greens food for good health system and improving immunity.
In conclusion, microgreens may not have direct effect on curbing the virus but these could help indirectly by protecting the major organs due to their antioxidant potential and strengthen one’s immune system and develop a first line defence system against the virus. At a time when going out is not a wise choice, staying indoors brings stress, dullness and anxiety in many people. In this pandemic situation, WHO suggests to do activities that one enjoys. Growing microgreens can be engaging and brings certain calmness of the mind.
Authors:
Dr Narendra Singh, Scientist `F`
Ms. Seema Rani, PhD Research Scholar
DrAditika, Research Associate
Ms. Anjali Ghai, PhD Research Scholar
DIHAR-DRDO, Leh- Ladakh