It’s the most wonderful time of the year… for colds and flu. With the holiday season approaching, stressors such as travel, large gatherings, excess sugar and alcohol, late nights and busy social schedules can all affect our immune systems, making us vulnerable to infections. If you start to feel a cold coming on, look for these 5 immune-boosting herbs to nip it in the bud so you can enjoy your holidays and the rest of winter (spoiler alert: one of these herbs is actually a tonic and includes a delicious DIY recipe you won’t want to miss!). Read on to learn how to boost your immune system this cold and flu season.
Echinacea
Many of you are probably familiar with Echinacea, which is a wonderful herb that helps boost your immune system when you’re feeling down. Commonly known as coneflowers, the pretty pink flowers of this plant aren’t just pretty: echinacea is a great agent when it comes to fighting cold and flu symptoms, which is why it’s first on the list!
This powerful herb works by stimulating the production and increasing the activity of white blood cells, which are the body’s first line of defense.1.2 Echinacea also helps B cells (a specific type of white blood cell) produce antibodies, which fight disease by binding to pathogens so they can be removed from the bloodstream or destroyed.2 In addition, echinacea helps strengthen and cleanse the lymph nodes, which inhibits the spread of infection,2 and is rich in compounds that protect cell membranes from the penetration of bacteria and viruses.1
This herb contains antibacterial, antiviral and antifungal properties,1.2 and is especially helpful if you are struggling with a respiratory infection, sore throat or mouth infection. However, it comes in handy anytime your immune system needs a boost!1 Echinacea is most effective at the first sign of illness when you feel those cold and flu symptoms coming on and can be taken as an extract, tea or capsule.1
Garlic
Although often thought of more as a culinary herb or spice (it’s actually a root vegetable!), garlic contains powerful antibacterial, antiviral, antifungal and antiseptic components and is very effective at preventing colds and flu.1,2,3 Like echinacea, garlic stimulates the production of white blood cells, which boost immune system function.1
It is also an excellent source of sulfur and essential oils, which help the body fight infection.1 Studies have shown that garlic is even effective against some antibiotic-resistant strains of bacteria.1.4 The key ingredient in garlic when it comes to fighting infection is allicin (it’s also responsible for this vegetable’s pungent smell!). As one of garlic’s many sulfur compounds, allicin acts as a powerful antiseptic and is found in raw garlic after it has been chopped or crushed.1.3 The action of crushing a fresh clove of garlic activates the enzyme alliinase, which converts alliin (an amino acid) into allicin.3 Research has shown that it takes about 10 minutes for allicin to form, so the next time you use garlic, make sure to mince it beforehand!3
Although we often cook with this vegetable, raw garlic is the most effective when it comes to protection against colds and flu.2 You can eat it pickled, take capsules, use garlic oil, or eat it raw (heads up: raw garlic can cause heartburn or upset stomach in some, so be careful if you eat it raw).1
For more on the magic of garlic, see 7 Surprising Uses for Garlic and Garlic: An Exploration of Allicin and Antioxidant Activity
Ginger
Similar to garlic, ginger is most often thought of as a culinary spice. However, it actually contains powerful antibacterial, antiviral and antiseptic ingredients and is also a powerful anti-inflammatory.1,2,3 Not only does this magical root boost immune function, it helps relieve pain and inflammation and is also a superstar when it comes to digestive issues.1.2
Ginger is commonly used to treat nausea, gas, bloating, and abdominal cramps, but its antimicrobial properties also make it useful for gastrointestinal infections, coughs, colds, flu, and other respiratory problems.1.3 Like garlic, research discovered that ginger has antibacterial activity against some drug-resistant germs, making this root another cold-fighting and flu-fighting powerhouse. In addition to all this, ginger contains high levels of warming volatile oils that can stimulate sweating, which helps in detoxification and temperature regulation.2 Overall, ginger is a powerful root and should definitely be on your immune boosting roster! Ginger can be consumed as tea, extract, powder or in capsules.
Elderberry
Unlike our first three herbs, elderberry may seem newer on the scene, but that doesn’t make it any less effective. This berry is actually a well-known antiviral traditionally used throughout Europe as a cold and flu remedy.1 Elderberry is not only delicious, but contains powerful immune-boosting and antiviral properties that are extremely effective in fighting flu and upper respiratory infections.1,3,4 Research has shown that elderberry speeds up recovery time and inhibits the spread of viral infections.2,3,4 In one study, 90% of those given elderberry extract recovered in 2-3 days, while 90% of the placebo control group took up to 6 days to recover.3 Further research supported these findings, establishing elderberry as a powerful immune-boosting herb.3.4 Although effective on its own, elderberry is often combined with echinacea to further boost the immune system and defeat those bugs for good!1
Raw berries can cause digestive upset, so it is best to consume them dried or cooked.1 You can find elderberry prepared as a syrup (my favorite!), but you can also find it as a tea, extract, or jam.
For more information on elderberry and how to use it, see: 5 Ways to Use Elderberry This Winter
Fire Cider
Technically, fire cider isn’t an herb, but rather a flavorful concoction made up of a number of immune-boosting ingredients meant to relieve cold symptoms.1.2 Like elderberry, this herbal vinegar has traditionally been used to ward off illness at the first signs of colds and flu. Although recipes can vary, fire cider usually includes garlic, onion, horseradish, some type of hot pepper, honey, and apple cider vinegar.1.2 The healing properties of the ingredients are absorbed into the vinegar, making fireproof a very effective cold and flu tonic.1.2 The taste is like a spicier version of a delicious vinaigrette: you can actually use it as a salad dressing, although you’ll want to save some to keep the smells at bay!
Although you can occasionally find a version of fireproof cider at your local health food store, I recommend making your own (it’s both fun and easy!). Take a look below for a cider recipe to try at home!
Recipes and resources for boosting immunity
Fire Cider Recipe*
- 1 medium onion, coarsely chopped
- 4-5 cloves of garlic, coarsely chopped
- 2 jalapeno peppers (or other hot pepper), coarsely chopped
- 3-4 tablespoons of freshly grated ginger
- 3-4 tablespoons of freshly grated horseradish
- Unpasteurized apple cider vinegar
- Honey
Combine the onion, garlic, peppers, ginger and horseradish in a glass jar and cover with apple cider vinegar. Use a plastic lid or protect the metal lid with waxed or parchment paper (otherwise the vinegar will remove the metals in the metal). Let it sit for 4 weeks, then strain and add honey to taste. (Make sure you make a batch before cold and flu season hits!) Fire cider should be tangy, a little sweet, and pack a punch! Take at the first signs of a cold.
*Adapted from Rosemary Gladstar’s original recipe
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About the author: Jennifer Gartner is a Certified Nutrition Therapist Master and specializes in nutritional endocrinology. He is a graduate of NTI’s Nutritional Therapist Master’s Program and has dedicated her career to helping people produce happy hormones.
Medical Disclaimer
This blog provides information for educational purposes only and is not a substitute for professional medical advice, diagnosis or treatment by a qualified physician. The information provided should not be used to diagnose or treat a medical condition. Consult your doctor or other qualified practitioner for a medical condition or treatment.
References
- Gladstar R. Medicinal Herbs. North Adams, MA: Storey Publishing; 2012.
- Easley T, Horne S. The Modern Herbal Dispensary. Berkeley, CA: North Atlantic Books; 2016.
- Chevalier, A. Encyclopedia of Herbal Medicine. New York, NY: DK Publishing; 2016.
- Hoffman D. Medical Botany. Rochester, VT: Healing Arts Press; 2003
Images: Photo by Photo By: Kaboompics.com on Pexels; Photo by Joseph Yu from Pexels. Image by Anemone123 is free to use from Pixabay
