Simple Foods and Herbs for Immune System Support

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The best foods and herbs for immune system support that boost your defenses quickly and naturally are quite basic.

Although there may be other options, these foods possess the strongest components for this particular task.

When winter begins and sunshine hours diminish, your body experiences a series of changes and alterations that can be externalized by decreasing mood, energy, and overall health quality.

If your diet is correct and you manage to cover all the nutritional needs of your immune system, you shouldn’t have to experience any problems.

However, not everyone is aware of this, nor do they know what their personal needs are. If so, then yes, your immune system, the one in charge of protecting your body, may be affected.

This fact causes your body to be invaded by viruses and bacteria of any kind, leading you to suffer colds, flu, viral processes, and any mild ailment more easily than the rest.

Your defenses fall mainly, in autumn and winter, due to lower temperatures. Cold weather makes you vulnerable to catching a cold.

Herbs for the immune system are important

Therefore, it is important to help your body protect itself through foods that contain essential nutrients.

By learning how to improve your immunity to colds and other potential diseases, your body will remain strong.

But what nutrients should you consume daily to prevent the cold? Of course, these are found in the “cold foods” mentioned below. Keep reading and learn all about these natural ways how to boost your immune system!

Cold Foods Nutrients

natural ways how to boost your immune system

Before explaining what the 5 cold foods are, we want to explain what nutrients are key and vital to improve the immune system.

Obviously, from these nutrients and many other enhancers of your defenses, the cold foods that we will see are made up. Take note; they’re the allies of your immune system.

Vitamin A

Vitamin A improves the processes of strengthening immunity. Besides, it collaborates with bone and cell growth.

Provides teeth maintenance, bones, and soft tissues, as well as the skin. On the other hand, it is essential for the proper functioning of the retina and vision.

In fact, the lack of Vitamin A causes vision difficulties and a feeling of immune weakness that causes dangerous exposure to various infections.

Vitamin C

Vitamin C is the most potent nutrient to boost your defenses and for all cold remedies. In your body, it acts as an essential antioxidant.

Moreover, lacking it implies contracting different diseases. This is because:

  • It is essential for our growth
  • Fundamental part for tissue repair in all parts of our body
  • Necessary to heal our wounds and create scar tissue
  • Above all, protective of our cells to prevent damage caused by free radicals

Beta Carotene

Beta – Carotene in either red, orange, and yellow pigments called carotenoids. Can help you:

  • Prevent cancers, heart disease and depression
  • Alleviate Osteoarthritis
  • Slow skin aging
  • Strengthen muscle strength and memory

Food intake with beta-carotene decreases the risk of preventing breast cancer and sunburn in people sensitive to the sun. As well as complications during pregnancy.

Vitamin B6

Vitamin B6 influences the immune system. In addition, its intervention is essential to:

  • The energy production of our body’s nutrients
  • The formation of red blood cells and antibodies that protect us from bacteria and viruses

Vitamin E

Vitamin E is a very potent antioxidant, capable of helping cells fight infections. Also, it helps with:

  • Blur Scars
  • Skin imperfections
  • Skin protection

Among many other benefits, it’s an immunity vitamin since it increases the number of leukocytes.

On the other hand, many other essential nutrients make up cold foods, such as vitamin B and D. Like many other key natural ways how to boost your immune system, those are the ones that make up our 5 cold foods. Let’s see what they are:

5 Simple foods and herbs for the immune system that will keep you protected

herbs for immune system

Cold Food #1: Garlic

Garlic is a plant in the onion family, cultivated for its culinary properties and health effects. It is considered a cold food because it’s capable of:

This is thanks to its components, such as vitamins B6 and C. Besides, it is rich in sulfur, zinc, copper, potassium, and calcium.

On the other hand, it has antibacterial, antifungal, and antiviral properties. Its allicin component is a therapeutic substance that takes care of the cardiovascular system.

Cold food #2: Ginger

Ginger is a cold food because it literally knows how to improve the immune system quicker than others:

  • Anti-inflammatory and analgesic power
  • Ability to promote digestion and reduce heartburn
  • Strength to boost your immune system and fight various bacteria
  • Properties to combat stress, reduce muscle problems, soothe menstrual cramps and improve circulation and migraine

About ginger

It was one of the most popular plants in the East, especially in China. This is due to its natural anti-inflammatory ability, which helps fight various diseases:

  • Cardiac
  • Digestive
  • Respiratory

How to consume fresh ginger?

To consume it naturally, you can do it in different ways. Because it’s a root, you can eat it fresh or raw, powdered with tea, or liquefied as a drink. Therefore, the different ways of consuming Ginger are:

  • Infusion
  • Milkshakes
  • Powder
  • Food tablets

To make it even more potent, boil it for 10 to 15 minutes and then add lemon juice and honey.

Cold food #3: Mushrooms

Mushrooms are foods high in vitamin B and D. Capable of:

  • Stimulate the immune system
  • Help fight cancer and reduce cholesterol
  • Slow down aging because they are potent antioxidants, thanks to mushrooms like Wild Porcini
herbs for immune system

Furthermore, they have anti-inflammatory powers, especially reishi mushrooms. But, others have a great source of phytonutrients, such as shiitakes and maitake mushrooms (good for fighting breast cancer).

Don’t forget to add them to your favorite dishes, like soups, salads, or stir-fry, or consume them as extracts.

Cold food #4: Echinacea or Echinacea Purpurea

Echinacea or Echinacea purpura is a herbaceous plant with pink and purple flowers. There are many types of Echinacea, but the most popular is the “purpurea.”

This plant is used for:

  • Respiratory infections for conditions such as cold and flu.

 It is one of the cold foods because it fights diseases that usually arrive in autumn and winter, such as:

  • Sinusitis
  • Pharyngitis
  • Flu
  • Common colds

Therefore, it’s the queen of medicinal plants since it has a broad antiviral activity and many active ingredients that protect cells from viral aggressions.

How to take Echinacea or Echinacea Purpurea?

The Echinacea or Equinace Purpurea can be found presented in different ways:

It’s main benefits are:

  • Regenerating and healing
  • Anti-inflammatory and analgesic

Leaves and dry root extract are used to make the best infusions. Prepare it, boil water with a few teaspoons of echinacea and let it stand for 3 minutes. After this time, strain it into a cup and enjoy!

Cold food #5: Zinc

Zinc is a very potent mineral, which acts as great cold food, capable of strengthening defenses.

Specifically, zinc is a mineral found within cells throughout the body. Regarding its benefits:

  • Boosts the functioning of the immune system
  • Guarantees the correct functioning of the nervous system and maintains healthy bones

How can Zinc be consumed?

  • Food and dietary supplements (Tablets)
  • Whole grains
  • Soy
  • Beer yeast
  • Algae
  • Vegetables
  • Mushrooms
  • Pecan Nuts
  • Fish
  • Yolk
  • Pumpkin Seeds

Apart from all the foods and herbs for the immune system mentioned; don’t forget about other essential foods that should be included in your day-to-day life, such as:

  • Oranges
  • Blueberries
  • Pomegranate
  • Carrots
  • Spinach
  • Kale
  • Broccoli

Other herbs for the immune system no less important than the rest

chinese astragalus

Chinese Astragalus

Well-known and used in traditional Chinese medicine since ancient times, Astragalus renews cells and increases defenses.

It makes a great revitalizing treatment for people who may suffer periods of convalescence, colds, or viral processes very easily.

Likewise, this precious plant is used in treating digestive ailments. Its already mentioned properties help by making heavy digestions lighter, relieving heartburn, and supporting body detox.

There’re other ailments in which Chinese Astragalus is used and known to treat bronchitis, common colds, flu, anemia, spring asthenia, stress, and anxiety.

As you may have seen, it’s also beneficial for balancing both the mood and nervous system, as it revitalizes and promotes overall strength to your body.

Directions: To consume Chinese astragalus, you can make a direct infusion. Boil water and mix as if making a normal tea. Then drink twice a day.


Turmeric is a root belonging to the same family as ginger and cardamom, the so-called Zingiberaceae. Besides, it constitutes the main ingredient, and the base of curry is widely used in Asian and Indian gastronomy.

What stands out most about this root and the reason for its antioxidant, antibacterial, anti-inflammatory, anticancer, and soothing properties is curcumin.

This substance acts on inflammation, calming, alleviating its discomfort, and affects the cells by regenerating them.

Thus, it has an anticancer action: it helps to regenerate and strengthens the white blood cells present in your bloodstream, which is the structure of your immune system.

One of the most common ways to consume turmeric is to incorporate it into the diet as a spice.

However, for some time now, shops worldwide are offering it naturally in its root form. This fact favors its consumption by infusion, or you can directly grated on meals.

Gingko Biloba

ginkgo biloba

It has antioxidant compounds called bilobalide and ginkgolides that protect the body from damage caused by free radicals. It is also effective as a radiation protector.

In an animal study, ginkgo functioned as a shield against radiation poisoning. The latest research also suggests that this herb’s extracts can neutralize oxidative agents and free radicals produced in cells by the effects of radiation, thus preventing cell death.

In fact, recent studies reported that ginkgo extracts reduce brain damage by up to 50 percent.


This is a bitter mushroom, also known as reishi. For a long time, it was popular in Traditional Chinese Medicine for providing health care and longevity.

Additional studies on this oriental herb reveal that it strengthens immunity and fights cancer. Also, it has antioxidant properties and provides relief from urinary tract infections.

Cat’s Claw

This herb from Peru is used primarily to solving stomach problems. However, very slowly, it is becoming more known for its exceptional quality as a stimulator of the immune response.

Helps the body fight infections and degenerative diseases. It contains oxindole alkaloids that increase the immune system’s ability to engulf and destroy pathogens.

Congratulations! Now you know how to improve your defenses with foods and herbs for the immune system. Now you can start living a healthier life. Naturally!

herbs for immune system

Simple Foods and Herbs for Immune System Support

Joel & The Wellness Team

Hey! Joel here; A graduate of Herbalism & Naturopathic Medicine School. My team and I are passionate about finding ways to improve our lives on a daily basis and truly believe in natural alternatives of doing so before seeking traditional medications. However, always consult with your Doctor/Physician first before taking any actions regarding your health. Stay Safe and Healthy!

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