Herbal medicine (or phytomedicine), using remedies derived from plants, seeds, roots, berries, bark, or flowers, has been globally practiced in holistic medicine traditions for centuries.
In the Indian tradition of Ayurveda, plant-derived therapeutics have been an integral part of a natural approach to wellness for over 3,000 years. Healers indigenous to the Americas have utilized herbs as a method of treating physical ailments for at least as long.
In the age of modern medicine, time-tested herbs and naturally-derived phytonutrients – the beneficial compounds found in plants – remain an excellent option for those seeking to effectively support a variety of wellness needs.
We all want to ensure our immune systems are strong so we can stay feeling our best no matter the season. So when it comes to using herbs to increase immunity, what are the best herbal supplements and phytonutrients for immune defense?
Herbs to Increase Immunity
In addition to eating a nutritious diet and maintaining a healthy, active lifestyle, if you’re looking for a natural, planet-derived boost for your body’s defense systems, check out the list below for an excellent starting point on your herbal immune support journey.
Turmeric
This golden herb comes from the root of the Circuma longa plant, a member of the ginger family which is native to Southeast Asia. Traditionally, turmeric has been used as both a culinary spice and a holistic remedy for maladies ranging from upper respiratory disorders to digestion. Its bright yellow-orange hue comes from the substance Curcumin, a bioactive compound responsible for many of turmeric’s health and wellness benefits.
Benefits
In studies, turmeric has demonstrated anti-inflammatory, digestive-balancing, antimicrobial, antiviral, and antioxidant properties. It has also been shown to activate immune cells to help strengthen the body's natural defenses.
How to take it
Try adding this Turmeric and Honey Elixir to your weekly meal plan, or keep it simple and support overall wellness with a daily turmeric-containing multivitamin.
Garlic
Relied upon by ancient cultures – in both medicine and cuisine– since as early as the year 2700 BC, the familiar garlic bulb comes from a flowering species of plant in the Allium family. Famed Greek physician and philosopher Hippocrates prescribed garlic for a number of conditions, and it was even given to the original Olympic athletes to help enhance their athletic performance.
Benefits
Garlic is rich in vitamins and minerals and has been shown to support detoxification, healthy blood pressure, and even longevity. Beneficial compounds in garlic, such as allicin, have demonstrated immune-supporting properties, acting as an antioxidant, antimicrobial, and immune regulating agent. It also offers antiviral benefits, and may help to protect against illnesses like the common cold and flu.
How to take it
Easily incorporate a multivitamin supplement with garlic extract into your regimen, or set the dinner table with this aromatic Garlic Confit.
Elderberry
This berry, the fruit of the flowering Sambucus plant, is a commonly used medicinal packed with immune-supporting phytonutrients like flavonoids and phenolic acids. In Ancient Egypt, elderberries were used to improve the complexion and to heal burns and scars, while other medicine traditions have looked to the elderberry to ease headaches and soothe pain.
Benefits
This superfruit has demonstrated antiviral, antibacterial, antioxidant, and immune-boosting properties. It may also ease inflammation, and has been shown in studies to help prevent and reduce the duration of illnesses like the flu.
How to take it
Try your hand at making this nutritious Elderberry Jam to spread over an English muffin at breakfast, or simplify your efforts with a daily supplement formulated with elderberry extract.
Bromelain
Found in the fruit and stem of Ananas comosus, the pineapple plant, bromelain is an enzyme that has been recognized in modern medicine since the 1950s. This antioxidant phytonutrient is regarded for its ability to support post-surgical and injury recovery.
Benefits
This powerful enzyme is regarded for its wound-healing, anti-microbial, and pathogen-fighting properties. It has also demonstrated value as a natural anti-inflammatory and as an aid in supporting congestion and respiratory infections.
How to take it
Drink up with this flavorful Fresh Pineapple Juice recipe, or reach for a physician-formulated bromelain supplement.
Ginger Root
Lauded as a tonic in medicine for at least 5,000 years and native to humid tropical regions like India, the use of this zesty aromatic root as a culinary flavor enhancer predates recorded history.
Benefits
Ginger is well-known for its digestive support properties, helping to ease nausea, bloating, and gas. The compounds responsible for this and many other wellness benefits, Gingerols, have also demonstrated anti-inflammatory, antioxidant, and anti-microbial properties. The compounds in ginger may also help to ward off and ease symptoms of the common cold and flu.
How to take it
Check out this Ginger Immunity Shot recipe for a natural homemade boost, or try adding a multi with ginger root into your daily supplement program.
Quercetin
This antioxidant bioflavonoid is a phytonutrient found in a number of fruits and vegetables, including cherries, berries, and onions. Quercetin has traditionally been used in the treatment of respiratory illnesses for centuries.
Benefits
Quercetin’s wellness benefits include immune-supporting antioxidant properties, as well as anti-infection, wound-healing, antiviral, anti-bacterial, and anti-inflammatory capabilities.
How to take it
Research has shown that bromelain enhances the absorption and efficacy of quercetin. Look for a premium quality supplement containing both immune-supporting phytonutrients for the best results.
From the tropical turmeric fields of South Asia to the quercetin-filled cherry orchards of Washington state, the natural world offers an abundance of phytonutrients and herbs to increase immunity and help promote optimal well-being.
Of course, one of the most important things we can do to support our immune system is to eat a balanced diet rich in essential vitamins, minerals, and nutrients. Avoiding processed foods and loading our plates with plenty of lean proteins, omega-3 rich fish, fresh fruits and vegetables, and whole grains will go a long way toward supporting all of our vital systems, including immune defense.
Where there are gaps in our diets, adding a comprehensive multivitamin into the mix can help address nutritional deficiencies with ease.