Dear Reader,

It’s travel season, and so I’m doing whatever I can to not get sick before my much-anticipated plans.

While I’m always mindful to get plenty of rest and have a large variety of whole foods, about 2-3 weeks before any big plans (where getting sick wouldn't be ideal), I become more attentive to getting two key vitamins in particular: Vitamins D and C.

Why I pay attention to vitamin D and C

​Vitamin D and vitamin C play a key role in our immune system function, as they help increase the number of immune cells and also stimulate white blood cell activities, cells which are responsible for attacking and destroying viruses and bacteria.

While it’s challenging to get enough vitamin D only through diet — at any given time around 30 to 50 percent of the general population tends to be deficient in this vitamin — I’ve instead been more mindful of going on walks during the day, or just being outside to feel the sun on my skin for ten minutes.

But when it comes to getting enough vitamin C, I look to my diet.

Miso + lemons = the ultimate culinary combination

There's nothing quite as simple and comforting to make as miso soup. But to get my vitamin C boost I’ve recently been putting an odd twist to it: lemons!

​Lemons are a go-to source of vitamin C and have been used in home remedies for colds and illnesses. In addition, high intake of vitamin C-rich citrus has been linked with reduced risk of heart disease and stroke risk and can increase absorption of iron from other foods and prevent anemia.

While yuzu is usually the choice of citrus in Japanese home cooking, I have found lemons to be just as complementary to the deep umami flavors of miso. Combine this with daikon, a versatile vegetable that is also very high in vitamin C, and this miso soup becomes the ultimate concoction to get your immune system-boosting vitamins.

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Recipe: Daikon-Lemon Miso Soup

Ingredients (2 servings)

• 200 grams of daikon, chopped into bite-sized pieces
• 50 grams of carrot, chopped into half-moons
• ¼ lemon
• 2 cups water
• 1 teaspoons dashi powder​
• 1½ tablespoons miso paste​
• Optional: scallions for garnish

Instructions

1. Chop the daikon and carrots, and set aside two thin slices of lemon.
2. Combine vegetables, water, and dashi powder until it’s simmering, but not boiling. Squeeze in juice from remaining lemon to taste.
3. Once vegetables are cooked through, dissolve in red miso paste, taste, and adjust as you go.
4. Top with lemon slices, serve into small bowls, and enjoy!

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Small efforts for peace of mind

While I can’t prevent everything, small efforts to take care of myself every day can make the difference over the long-term season: Going on a walk to get some sun. Going to bed a bit earlier than usual. Staying hydrated. Cooking with ingredients that will help me get a bit more vitamin C.

When we’re busy and overwhelmed, our health tends to take a backseat, but don’t let this be a reason to not take care of yourself.

While it requires a bit of mindfulness, I assure you it doesn’t take much: It can be as simple as adding a squeeze of lemon.

Warmly,

Kaki

PS. Another thing you can do: Wear a mask! Especially in train stations/airports/etc. I've successfully avoided illnesses this way even when my travel companion got sick.

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