9 Immunity Boosting Herbs To Strengthen The Immune System

Our bodies are constantly under siege. From microscopic invaders like viruses and bacteria to environmental toxins, the world throws a whole lot at us. That's where our immune system steps in, acting as our own personal army, valiantly defending our health and well-being.

Think of the immune system as a highly trained squad. It has scouts i.e. white blood cells that identify threats, a special ops team (antibodies) that neutralize invaders, and a support crew (cytokines) that keeps everything coordinated. But just like any army, our immune system can get tired or overwhelmed. This has been particularly true in the face of recent global challenges like COVID-19. While there's no magic pill for complete immunity, incorporating certain plants and herbs into the diet can be a fantastic way to boost the body's immune system.

Here are nine incredible immunity-boosting herbs and plants, each with unique flavors, phytonutrients (plant chemicals with health benefits), and a history of supporting well-being.

The Mighty Nine: Nature's Immunity All-Stars

When selecting these 9 plants and herbs that boost immunity, several factors were taken into account:

• Unique Flavors: The main goal is to factor in was dietary inclusion, so these plants and herbs should be easily incorporated into a daily meal or beverage
• Range of Phytonutrients: A diverse range of phytonutrients ensures a wider range of health benefits for the immune system
• Strong Track Record: The focus is on herbs and plants with a long history of use in traditional medicine and a growing body of scientific evidence supporting their immune-boosting properties

1. Garlic

For centuries, garlic has been a culinary and medicinal powerhouse. Its reputation as a virus fighter is well-deserved. Garlic contains allicin, a compound formed when garlic is chopped, crushed, or chewed. Allicin has potent antimicrobial properties, meaning it can inhibit the growth of bacteria, viruses, and fungi.

Several studies suggest that garlic consumption might help reduce the severity and duration of the common cold. A 2014 review published in the Cochrane Database of Systematic Reviews analyzed 14 randomized controlled trials involving over 4,100 participants. The review found that regular garlic supplementation might reduce the common cold risk by 63% and shorten the duration of symptoms by an average of 1.5 days.

However, more research is needed to fully understand the effectiveness of garlic against specific viruses like COVID-19.

Incorporating Garlic into Your Diet:

There are many ways to incorporate garlic into your diet. Here are a few ideas:

• Minced Garlic: This is the most common way to use garlic. Add it to stir-fries, soups, stews, sauces, and marinades.
• Roasted Garlic: Roasting garlic mellows its flavor and makes it easier to digest. Spread roasted garlic cloves on toast or use them to add a creamy texture to dips and sauces.
• Garlic Tea: Simmering crushed garlic in hot water creates a potent immune-boosting tea. You can add honey, ginger, or lemon for additional flavor and benefits.

A Word of Caution:

Garlic is generally safe for most people in moderate amounts. However, high doses might cause heartburn, stomach upset, or bad breath. If you have any underlying health conditions or are taking medications, consult a healthcare professional before increasing your garlic intake.

2. Ginseng

Ginseng is an adaptogen, a class of herbs that help the body adapt to stress. Chronic stress can weaken the immune response. By promoting balance and resilience, adaptogens like ginseng can indirectly support your immune system.

Ginseng also boasts anti-inflammatory properties. Inflammation is a natural response to injury or infection, but chronic inflammation can weaken your immune system. Ginseng's anti-inflammatory effects might help your body fight off illness and recover more efficiently. There are several varieties of ginseng, including Korean ginseng, American ginseng, and Siberian ginseng. Korean ginseng is the most commonly studied variety for its immune-supporting benefits.

Studies suggest that ginseng might help reduce the severity and duration of the common cold and flu. A 2015 review published in the journal Evidence-Based Complementary and Alternative Medicine analyzed 12 randomized controlled trials involving over 700 participants. The review found that ginseng supplementation might reduce the risk of developing a cold by 60% and shorten the duration of symptoms by day. 

Choosing and Consuming Ginseng:

Ginseng is available in various forms, including capsules, powders, teas, and extracts. The optimal dosage can vary depending on the specific type of ginseng, your health condition, and your individual needs. It's best to consult a healthcare professional for personalized guidance.

3. Astragalus

Astragalus has been used in Traditional Chinese Medicine (TCM) for centuries to strengthen the body's defenses. Similar to ginseng, astragalus is considered an adaptogen. It might enhance the activity of white blood cells, the frontline soldiers of your immune system.

Studies suggest that astragalus might help protect against infections and promote recovery from illness. A 2013 review published in the journal Integrative Medicine Insights analyzed several studies on astragalus. The review found that astragalus supplementation might be beneficial for reducing the severity and duration of upper respiratory tract infections.

However, more research is needed to fully understand how astragalus works and its effectiveness against specific viruses like COVID-19.

Incorporating Astragalus into Your Diet:

Astragalus is typically not consumed raw due to its woody texture. The most common way to consume astragalus is through decoction, a process where the root is simmered in water to create a tea. Astragalus can also be found in capsule and powder forms.

4. Ginger

Ginger isn't just a delicious addition to stir-fries; it's also a potent immune-supportive herb. Packed with 57 trace minerals, ginger boasts antiviral, antibacterial, and antispasmodic properties. These properties make it a fantastic choice for supporting the immune system. Ginger shots have recently taken over social media, with a lot of people hopping on the trend by incorporating ginger shots into their daily morning routine as a good pick-me-up. 

Ginger's Immune-Boosting Benefits:

• Antiviral Properties: Studies suggest that ginger might inhibit the growth of certain viruses. A 2017 study published in the journal Nutrients found that ginger extract effectively inhibited the replication of the respiratory syncytial virus (RSV), a common respiratory illness in children.
• Antibacterial Properties: Ginger can help fight off bacterial infections. A 2016 study published in the journal BMC Complementary and Alternative Medicine found that ginger extract inhibited the growth of several common bacteria, including Staphylococcus aureus and Escherichia coli.
• Antispasmodic Properties: Ginger can help alleviate nausea and vomiting, which are common symptoms of illnesses like the flu.

Incorporating Ginger into Your Diet:

There are many ways to enjoy the benefits of ginger. Here are a few ideas:

• Fresh Ginger: Grate or mince fresh ginger and add it to stir-fries, soups, stews, or marinades.
• Ginger Tea: Simmer grated ginger in hot water for a warming and invigorating beverage. You can add honey, lemon, or other herbs for additional flavor.
• Ginger Candy: Ginger candies can help soothe a sore throat and provide a concentrated dose of ginger's immune-boosting properties.

5. Turmeric

Turmeric, the vibrant yellow spice, is an ancient remedy with powerful immune-supporting properties. Its active compound, curcumin, is what gives turmeric its characteristic color and boasts a wealth of health benefits.

Curcumin's Immune-Boosting Effects:

• Anti-inflammatory Properties: Chronic inflammation can weaken your immune system. Curcumin's potent anti-inflammatory properties might help your body fight off illness and recover more efficiently. A 2017 review published in the journal Oncology Reports found that curcumin supplementation might reduce inflammation and improve symptoms in various inflammatory diseases.
• Antioxidant Properties: Free radicals are harmful molecules that can damage cells and contribute to illness. Curcumin's antioxidant properties can help neutralize free radicals and protect your cells. A 2019 review published in the journal Biomolecules found that curcumin's antioxidant effects might play a role in preventing and managing various chronic diseases.

Incorporating Turmeric into Your Diet:

Turmeric can be challenging to absorb on its own. To maximize its benefits, consume turmeric with black pepper. Black pepper contains piperine, a compound that enhances curcumin's bioavailability (the amount your body can absorb).

Here are some ways to incorporate turmeric into your diet:

• Golden Milk: This warm beverage is a delicious way to consume turmeric. Combine turmeric powder, black pepper, milk (dairy or non-dairy), and a touch of honey in a saucepan and simmer gently.
• Curries: Turmeric is a staple spice in many curries. Experiment with different curry recipes to incorporate turmeric into your meals.
• Smoothies: Add a teaspoon of turmeric powder to your favorite smoothie recipe for a nutritional boost.

6. Ashwagandha

Getting enough sleep is crucial for a healthy immune system. When one sleeps well, the body produces cytokines, chemical messengers that help regulate the immune response. Chronic sleep deprivation can impair cytokine production and weaken the immune system. Ashwagandha, an adaptogenic herb, can help improve sleep quality. By promoting better sleep, ashwagandha can indirectly support the immune system. Additionally, ashwagandha possesses anti-inflammatory and stress-reducing properties, which can further contribute to overall well-being and immune function.

Studies suggest that ashwagandha might help improve sleep quality and reduce stress levels. A 2017 review published in the journal Pharmacological Reports analyzed several studies on ashwagandha. The review found that ashwagandha supplementation improved sleep quality and reduced anxiety symptoms in participants.

Incorporating Ashwagandha into Your Diet:

Ashwagandha is available in various forms, including capsules, powders, and teas. The optimal dosage can vary depending on your individual needs. It's best to consult a healthcare professional for personalized guidance. 

Non-Fungible Mushrooms – CALM: For a convenient and effective option to incorporate ashwagandha, consider Non-Fungible Mushrooms' CALM Mushroom Adaptogen Powder. Mixed with high-quality Reishi, Cordyceps, and Ashwagandha extracts, CALM helps in 

• Stress and anxiety
• Relief hormone optimization
• Promotes healthy functioning of adrenals
• Supports a healthy immune system 
• Increase oxygen and blood flow 
• Fights inflammation

7. Elderberry

Elderberry has a long history of use in supporting the body's natural defenses. It's rich in anthocyanins, a type of antioxidant that might help reduce the severity and duration of colds and flu.

Studies suggest that elderberry might be effective against certain viruses. A 2019 review published in the journal Nutrients analyzed several studies on elderberry. The review found that elderberry extract might shorten the duration of flu symptoms by an average of 4 days.

Enjoying the Benefits of Elderberry:

Elderberry can be enjoyed in various forms, including:

• Syrups: Elderberry syrups are a popular choice, especially for children. Look for syrups made with pure elderberry extract and avoid syrups with added sugars or artificial ingredients.
• Lozenges: Elderberry lozenges can soothe a sore throat and provide a concentrated dose of elderberry's immune-boosting properties.
• Gummies: Elderberry gummies are a convenient way to consume elderberry, particularly for those who dislike the taste of syrups.

A Word of Caution:

Elderberry berries are not safe to consume raw. Stick to elderberry products made from cooked berries. If you have any underlying health conditions or are taking medications, consult a healthcare professional before consuming elderberry products.

8. Licorice Root

Licorice root contains glycyrrhizin, a compound with immune system support and anti-inflammatory effects. Glycyrrhizin might help reduce inflammation and alleviate symptoms associated with upper respiratory infections.

However, licorice root can also have side effects, especially at high doses. Excessive licorice consumption can lead to high blood pressure, low potassium levels, and muscle weakness.

Incorporating Licorice Root into Your Diet:

Licorice root is available in various forms, including teas, chews, and powders. Due to the potential side effects, it's crucial to consume licorice root in moderation. Licorice candies are often high in sugar and low in actual licorice root extract. Opt for natural licorice root products and consume them sparingly.

9. Oregano

Oregano isn't just for pizza! This flavorful herb boasts immune-boosting properties thanks to its carvacrol content, a compound with antiviral and antibacterial properties. Studies suggest that carvacrol might inhibit the growth of certain viruses and bacteria.

Incorporating Oregano into Your Diet:

There are several ways to enjoy the benefits of oregano:

• Fresh or Dried Oregano: Adding fresh or dried oregano to your cooking is a simple way to incorporate it into your diet. Oregano pairs well with Italian dishes, soups, stews, and marinades.
• Immune-Boosting Shots: Many immune-boosting shots include oregano for its immune-supportive benefits.

A Word of Caution:

Oregano oil is highly concentrated and can be irritating to the skin and mucous membranes. Never ingest oregano oil directly. Stick to using fresh or dried oregano for culinary purposes.

Conclusion

These nine herbs and plants offer a wealth of benefits for supporting the immune system. From garlic's potent antiviral properties to ashwagandha's sleep-enhancing effects, each one provides unique ways to fortify the body's natural defenses.

Important Considerations

• Dietary Integration: While these herbs can be valuable additions to your wellness routine, they are not a magic bullet for preventing or treating illnesses. Maintaining a healthy lifestyle with a balanced diet, regular exercise, and adequate sleep is crucial for optimal immune function.
• Scientific Evidence: Research on the effectiveness of these herbs in specifically combating COVID-19 is still ongoing. More human trials are needed to provide conclusive evidence.

By incorporating these herbs and plants into the diet, and exploring different flavors and recipes, you can empower your body's natural defenses with the power of nature. Remember, it's always best to consult with a healthcare professional or registered dietician for personalized guidance on incorporating these herbs into your diet, especially if you have any underlying health conditions or are taking medications.

Embrace a Holistic Approach – A healthy immune system is the foundation for overall well-being. By combining a balanced diet rich in fruits, vegetables, and whole grains with regular exercise, stress management techniques, and the potential benefits of these immune-supportive herbs, you can create a holistic approach to supporting your health and resilience.

Together, let's empower our bodies to face whatever challenges come our way!