When you get sick, a network of cells, tissues, and organs in your body works hard to fight the illness and restore your body to its ideal health level.Â
The complex system that performs this function is called the immune system, and taking care of it is essential to ensuring that it functions as intended in keeping harmful pathogens in check.
With the immune system as complex and comprehensive as it is, it’s natural to wonder how anyone can keep it functioning optimally. While there are multiple approaches to maintaining a healthy immune system,.one way to support it is by including certain foods in your diet.Â
Several types of food groups may help support immune health, from fatty fish to lean meats. These food groups have a good balance of nutrients and minerals that can shape your body to become more resilient against foreign invaders. Besides the food groups mentioned above, another group that has traditionally been used to support wellbeing is herbs.Â
Herbs are often used for their potential anti-inflammatory and immune-supporting properties. They carry antioxidants and minerals that may support immune health in a variety of ways.
If you’re keen to learn more about the most effective herbs you can incorporate into your diet to support your immunity, you’re in the right place. Let’s take a closer look at these immunity boosters in herb form.
1. Echinacea
Echinacea, a type of daisy, has long been used in traditional medicine to support immune health and overall wellbeing. It’s commonly taken as a supplement in the form of capsules, tinctures, or teas — often taken at the first sign of a cold.
This flowering plant is commonly used in traditional medicine to help manage symptoms of the common cold. It also contributes to a number of other positive effects on the body, like keeping blood sugar levels stable, reducing inflammation in the body, and combating feelings of anxiety and stress.
Echinacea is believed to be effective due to its ability to stimulate the production of anti-inflammatory cytokines and white blood cells. These cells act as the body’s first line of defence against infections, making their numbers and functioning absolutely critical in keeping you healthy.
Echinacea also contains antioxidants that modulate cytokine release and protect your cells against oxidative stress. This means it not only helps regulate the immune response but also shields tissues from inflammation-related damage during both the infection and recovery phases.
Echinacea may also have prebiotic effects, which can improve gut bacteria diversity and make your body more resilient to other forms of bacteria in turn. This plant is commonly used in traditional medicine and is one of several herbs for your immune system due to its versatility and health benefits.
2. Turmeric
Turmeric is one of the most popular herbs in the world, renowned for its diverse array of health properties. This golden root is an effective herb to take in either supplement or food form, and each type can provide a wide range of health properties to the people taking it.
The key compound in turmeric is curcumin, a powerful active ingredient known to offer a wide range of health benefits.Â
For instance, curcumin is thought to influence immune activity by modulating key players in the system, particularly macrophages, dendritic cells, and B and T cells. It helps regulate immune activity and may help reduce excess inflammation. Turmeric also helps in combating oxidative stress that may arise due to an infection or underlying medical conditions.
Furthermore, curcumin helps support a balanced gut microbiome, which in turn strengthens and reinforces the overall health of the digestive tract. For immune support, a daily dose of 500 to 1000 mg of curcumin is often recommended. However, it’s also more than fine to take turmeric as a tea or an ingredient in a balanced, home-cooked meal.
3. Garlic
Now, onto a herb that you’ve definitely tried at least once: garlic. This ingredient isn’t only a staple in pantries and supermarkets, it’s also dubbed a superfood with potential immune-supporting properties
So what makes garlic so effective? This can be tied to the compound found in the ingredient called allicin, found exclusively in garlic and leeks. This compound is released when the garlic is chopped or crushed. It has antimicrobial and antiviral properties that may help keep parts of the body safe from harmful pathogens before they spread to the entire body.
Specifically, garlic stimulates immune cell activity like natural killer (NK) cells and macrophages. These cells detect foreign invaders and destroy them before they infect other cells. Moreover, garlic also stimulates white blood cell production and may help regulate inflammatory responses, making it a popular food choice during colder months when people often seek to support their immune health.
About one to two cloves of garlic a day is an ideal amount for healthy consumption. That said, if you have blood-thinning conditions, it’s essential to talk with your primary physician before making drastic changes to your diet.
4. Ginger
Ginger is a long-standing herb that’s a staple in many kitchens and alternative medicinal shelves, and for good reason. Besides its distinct flavour, it also contains compounds that may protect the body, specifically gingerols and shogaols. Typically, you can enjoy ginger as tea, in cooking, or as a supplement.
Gingerols are the primary compounds found in fresh ginger, responsible for giving it its spicy flavour and providing anti-inflammatory properties to the body. Shogaols only arise when the ginger is dried or heated, and their potency tends to exceed gingerols in reducing inflammation and keeping the immune system from overreacting.
By taking ginger regularly, your body will benefit from improved blood circulation and a reduction of inflammatory cytokines in the body. This makes it a great herb to take when you’re infected with the flu or if you want to keep your body safe during flu season.Â
Moreover, ginger is also known to soothe sore throats and calm digestive issues, common problems that arise when the body is fighting an infection.
5. Oregano
Oregano is traditionally used to support health and may be beneficial for immune function.Â
For starters, oregano contains compounds like carvacrol and thymol. Carvacrol is an organic compound that has antioxidant, antibacterial, antifungal, anti-inflammatory, and anticancer effects.
In the immune system, carvacrol helps stop the spread of bacteria and fungi like E. Coli. It does this by disrupting the bacteria’s cellular barrier and eliminating them from the body.
Carvacrol also has antioxidant properties and the capability to stop the proliferation of free radicals in the body. This helps fortify the body against foreign pathogens.
Thymol is another compound that’s often used as an ingredient in cough remedies like throat lozenges. It’s a potent antifungal and antimicrobial agent that has traditionally been used to help with respiratory discomfort.
While small doses of oregano are effective, it’s essential to mind your intake. Taking too much can be detrimental to the body, so just take a handful for tea or food ingredient purposes.
6. Cumin
Cumin is another type of herb that may help support the immune system. This herb is extracted from the dried seeds of a leafy plant found in parts of Asia and the Mediterranean peninsula.
Apigenin and luteolin, compounds found in cumin, are particularly useful because they have protective properties that keep harmful free radicals at bay. This translates to better health and energy for the individual.
Cumin, particularly in its oil form, is also antiseptic. It is believed that this herb stops bacteria from growing and multiplying in the gut. It is also common to use cumin oil to preserve food for centuries.
Cumin also has anti-inflammatory properties. This may be helpful for those experiencing inflammation-related discomfort or the winter flu. The recommended dosage of cumin is anywhere between 300 and 600 milligrams per day.
7. Hibiscus
Besides being beautiful blooming flowers, hibiscus also doubles as an immunity-boosting food, particularly in tea form.
This is because of several factors. For one, the hibiscus flower is rich in vitamin C. This vitamin has a high antioxidant count and is also a key player in supporting immune function and white blood cell activity. It also supports healing, like wound repair and tissue growth.
Secondly, hibiscus is also high in iron content. Iron plays a role in the immune system’s ability to fight infections, making healthy doses of it impactful for one’s health and recovery.
The good news is that hibiscus is easy to ingest and rich in many other minerals and vitamins such as calcium, magnesium, phosphorus, and potassium.
This is not an exhaustive list; there are many other herbs that may support your immune health. In any case, we hope you’ve learned about some of the more commonly used herbs for immune support out there. Take care of your health!
Disclaimer: This article is for general informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any new supplement, diet, or treatment, especially if you have existing medical conditions or are taking medication.
