Your immune system is your best defense against viruses, and as the winter season approaches, strengthening your immune system is critical in protecting yourself from colds and flu. So, let’s take a closer look at some plants and foods that boost your immunity and protect you against viral illnesses.
Foods as Medicine
A healthy diet, full of various fruits and vegetables, can provide essential vitamins and minerals to boost your immune system. Here are some examples:
- Wolfberry (Goji Berry): A study by Tufts University found that wolfberry concentrate increased the maturity and inflammatory activity of dendritic cells, thus improving immune response. Older mice that were fed wolfberries had a better response to flu vaccines.
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Berries: They are full of protective phytonutrients and have low sugar content, making them ideal for immune support and anti-inflammatory benefits.
Traditional Herbs for Antiviral Protection
Many herbs used in traditional medicine contain antiviral properties and can enhance your immune system:
- Licorice (Glycyrrhiza glabra): In addition to its sweet taste, licorice has immune-boosting properties. It stimulates immune cells called macrophages, stops viral replication, and contains compounds that can inactivate the influenza virus. However, use deglycerized licorice if you have blood pressure issues.
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Tulsi or Holy Basil (Ocimum sanctum): This herb has antibacterial, antifungal, and antiviral properties, and can stimulate your immune system.
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Garlic (Allium sativum): A staple in most kitchens, garlic has antiviral properties against influenza and common cold viruses.
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Coconut (Cocos nucifera): Coconut contains medium-chain fatty acids (MCFAs) that possess potent antiviral properties.
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Ginger (Zingiber officinale): Apart from adding a zing to your dishes, ginger has both antiviral and anti-inflammatory properties.
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Indian Gooseberry (Phyllanthus emblica): Indian gooseberry, aka amla, strengthens the immune system and has potent antiviral properties.
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Green Tea (Camellia sinensis): Green tea is full of antioxidants and potent antiviral properties that boost your immune system.
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Echinacea (Echinacea purpurea): This floral herb activates the immune system and helps in faster recovery and reduction of cold or flu symptoms when taken at the first sign.
Mushrooms: Vital Immune Support
Mushrooms provide vital immune support due to their multiple beneficial properties, such as immune-enhancing and antiviral benefits. Varieties like reishi, cordyceps, and phellinus linteus contain minerals such as zinc and selenium, which boost immune function. They also contain 1,3 beta-glucans, a type of carbohydrate that modulates the immune system. Eating a combination of these mushrooms can enhance the immune response to influenza vaccines.
Summary
Maintaining strong immunity during the winter season can be achieved by eating a nutrient-dense, whole food diet, taking mushroom supplements and herbal extracts like those mentioned earlier, and pairing them with a food-based multivitamin/mineral. By doing so, you provide your body with powerful phytonutrients, minerals, and vitamins that protect your cells. Combined with common sense habits like frequent hand washing, you can sail through the winter season without so much as a sneeze!
