The Top 20 Food & Herbal Methods for Boosting Immunity

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In the midst of global health challenges and the emergence of new pathogens, the strength of our immune system has taken center stage.

As we confront new viruses and drug-resistant bacteria, the traditional reliance on medications like antibiotics seems increasingly precarious.

This article explores age-old and modern strategies to bolster your immune defenses naturally, starting from the cellular level with practices like fasting to everyday remedies found in your kitchen.

A full herbal immune boosting program is also provided.

PART 1. Foods that boost your immune system

It is well known that a good immune response prevents severe complications with any viral infection. Not only is this common sense, but it’s good medicine, and we appear to be missing this kind of thinking in the modern health system at the moment.

It’s really up to us as individuals to look after our immune systems, as that’s ultimately our best defense, regardless of the threat.

1. Wasabi & Mustard: Anti-bacterial

Wasabi: a naturally green and flavorful plant, shows significant potential in controlling dangerous foodborne pathogens like E. coli and Staphylococcus aureus, thanks to its main compound, allyl isothiocyanate.

This discovery highlights wasabi’s value not only as a food ingredient but also as a natural antibacterial agent, which could lead to safer, “green” food options and inspire further research into its uses and other edible plants with antimicrobial properties. (18)

Mustard: Research indicates that components found in mustard oil-rich plants possess strong antimicrobial properties against oral bacteria and could potentially prevent diseases like cavities, gum disease, and periimplantitis by disrupting biofilm formation. (19)

2. Mushrooms: Immune modulation

Celebrated for their immune-modulating properties, mushrooms influence various immune cells such as lymphocytes and macrophages, crucial for a balanced immune response.

Beta-Glucans – Natural substances found in the cell walls of some bacteria and fungi and commonly found in medicinal mushrooms.

What beta Glucans do:

Boost Immune System: Help increase the body’s defense against infections by improving the activity of immune cells like macrophages and natural killer cells.
Fight Cancer: Protect against cancer by blocking harmful agents, slowing tumor growth and spread. (20)
Immune modulation: via immune stem cells, lymphocytes, macrophages, T cells, dendritic cells, and natural killer cells. (1)

Read more about mushrooms

4. Coconut Oil: A Fatty Shield

Lauric Acid, predominant in coconut oil, acts like a bodyguard for your cells. It boosts the immune system by increasing the production of agents that coordinate the defense against pathogens. Studies suggest that coconut oil can also disrupt viral envelopes, making it a frontline defense against viral infections.

Lauric Acid does this:

Increases the production of Interleukins and T Helper Cells, which are responsible for instructing the immune cells and coordinating the attack on invading pathogens. (7)
Reduce intestinal bacterial infections with Clostridium difficile, which is the leading cause of hospital-acquired antibiotic-associated diarrhea worldwide.
Effective against staphylococcus aureus. (6)
Has antimicrobial activity against lactic acid bacteria, Bacteroides and Clostridium. (8)

Read more about coconut

5. Onions: Layers of Protection

Onions, rich in quercetin and sulfur compounds, enhance immune function and offer anti-inflammatory benefits, making them essential in a health-conscious diet. They act like a natural antihistamine, which helps reduce allergies and supports the body’s fight against infections.

Sulfur in Onions:

Stimulates the immune system
Reduces symptoms associated with diabetes mellitus
Prevents inflammatory processes associated with asthma. (2)
Significantly increases T-cells, T-lymphocyte helper cells and total White Blood Cell counts (11)

Read more about Onions

6. Lemons: Citrus Power

The bright, zesty lemon not only uplifts the spirit but also fortifies the immune system. Packed with vitamin C and bioactive compounds like naringenin, lemons are a shield against pathogens, enhancing the body’s antiviral defenses naturally.

Lemons Are:

A well-known source of Vitamin C
Rich in Naringenin – a compound that has demonstrated a potential use to control virus replication. (4)

Evidence suggests that the traditional lemon ginger and honey drink may be a good preventative remedy when a virus is around.

7. Honey: A Healing Balm

Have you ever seen honey go mouldy or expire in your kitchen cupboard? I guess not. That’s because honey has natural antiseptic properties. Perfect with any of the herbs mentioned below as a home remedy.

Honey Properties:

Antimicrobial – Honey fights off microbes, aiding in the prevention of infections
Immune Boosting – Preliminary studies suggest honey can stimulate the immune system.
Reducing Inflammation – Possesses anti-inflammatory properties, crucial for controlling immune responses.
Potential in Cancer Treatment – Its ability to modulate immune function suggests honey could support cancer therapy. (21)
Anti-inflammtory – Findings demonstrate that some indigenous NZ honeys including Manuka and Rewarewa exhibit clinically relevant anti-inflammatory activity. (22) We use Rewarewa in all our herbal syrups.

8. Garlic: The Ancient Antibiotic

Garlic, with its potent antiviral and antimicrobial properties, acts as nature’s antibiotic. Daily consumption of garlic has been shown to activate immune and metabolic genes, offering broad-spectrum protection against various pathogens.

Garlic’s Immune immune-boosting effects Include:

Stimulating immune cells – like macrophages, lymphocytes, killer cells, dendritic cells, and eosinophils.
Modulating cytokine secretion – immunoglobulin production, phagocytosis, and macrophage activation
Immunoregulation –Garlic extracts and isolated compounds help regulate the immune system, which can be beneficial in preventing and treating diseases. (23)

Data from one study where participants were taking only 5g of raw crushed garlic daily indicated that the bioactivity of garlic is multifaceted and includes activation of 7 genes related to immunity and metabolism in humans. (5)

Note: Garlic consumed in its raw state is more effective in combatting infection than cooked garlic.

9. Garlic Home Remedy

This remedy is great for kicking a cough quickly and preventing it from progressing into the lungs, although it can also help push out a lung infection as well.

1. Get 6 cloves of Garlic

2. Chop into little chunks

3. Get 1 tablespoon of liquid honey, or melt it for 10 seconds in the microwave

4. Mix Honey and Garlic together

5. Spponfeed yourself and use about 150ml double strength Colloidal silver to swallow

Repeat this twice daily for up to 6 days and you should be breathing much easier in no time!

10. Elderberry - Food As Herbal Medicine

Elderberries have shown antibacterial and antiviral activities in in vitro. Two clinical trials using a liquid elderberry extract showed a reduction in symptoms and duration of influenza (flu) infection.

Study Results:

Cold episodes were more frequent in the placebo group compared to the elderberry group.
Significant findings included a shorter duration of colds and lower symptom scores in the elderberry group compared to the placebo group. (24)

11. Cayenne Pepper (Chili)

There is some scientific support for using cayenne pepper to alleviate symptoms of coughs and colds, primarily due to its main active component, capsaicin.

Anti-inflammatory – Capsaicin is known for its pain-relieving properties and ability to reduce inflammation, which can help soothe sore throats and ease other cold symptoms.

Cough Suppressant – For instance, capsaicin has been studied for its effects on cough, where it was found to potentially help reduce cough symptoms by desensitizing the nerves responsible for the cough reflex.

More Immune Boosting Recipes

Here are a few recipes containing some of the key ingredients mentioned on this page.

Not only are mushrooms and garlic great for your immune system, but these recipes also contains an abundance of immune-boosting foods including, Coconut oil, garlic cloves, ginger, onion, and cayenne pepper.

Perfect for warding off those winter bugs.

Fasting - Boosts Your Immune System

Not a food as such, but this immune boosting method does directly relate to diet.

You may have experienced this yourself as a natural tendency to stop eating or have very simple food, such as soup when feeling unwell with a common cold or flu.

This not only primes your immune response but also reflects a survival strategy that humans and animals alike naturally turn to when ill.

Historical texts from various cultures advocate fasting as essential to healing, underpinning its enduring relevance. (17)

Intermittent fasting isn’t just a trend; it’s a practice backed by science that enhances your body’s autophagy process—your cells’ way of cleaning out damaged parts to regenerate newer, healthier ones.

The diagram above outlines in detail how fasting can boost immune response.

PART 2. Herbs that boost your immune system

Many medicinal plants used as traditional herbal medicines also fall into the category of culinary herbs that are used in food. Including some of these medicinal herbs in your diet is highly recommended.

Many of these herbs found in your kitchen can be very good for boosting immunity, plus they can be effective anti-viral or anti-bacterial agents.

12. Ginger

Ginger’s reputation as a healer spans centuries, with its potent anti-inflammatory properties now recognized for combating modern ailments from cardiovascular diseases to diabetes.

Its components, such as gingerol, provide therapeutic benefits that modern medicine continues to explore including:

Anti-inflammatory – When your body tissues are inflamed you are far more vulnerable to both infectious and degenerative diseases. Ginger has been studied as an anti-aging agent that protects against oxidative stress and inflammation in the pathogenesis of many diseases.
Antobactieral – ginger has shown various types of therapeutic effects, including antibacterial, anticancer, anti-diabetic, gastroprotective, antioxidant, and neuroprotective activities. (3)

Read More about Ginger

13. Goldenseal

Goldenseal’s medicinal properties are attributed to its high alkaloid content, including berberine, hydrastine, and canadine which providethese immune supporting therapeutic actions:

Antimicrobial – Exhibits strong activity against bacteria such as Staphylococcus aureus and Helicobacter pylori, the latter being a major cause of stomach ulcers. Also effective against oral pathogens and certain fungi and protozoa.
Anti-inflammatory and Antioxidant Berberine, its major active compound, reduces inflammation and oxidative stress, supporting liver, kidney, pancreas, and adipose tissue health.

Read more About Goldenseal

14. Cloves

Cloves are commonly used as an anti-parasitic remedy, cloves make a great as herbal tea for common stomach bugs.

They are particularly noted for their rich content of phenolic compounds like eugenol, which endow them with these potent pharmaceutical and therapeutic properties:

Digestive Upset – Improves digestion and soothes the intestines, helping to calm an upset stomach.
Respiratory Benefits – Acts as an expectorant for easing coughs by stimulating phlegm production in the esophagus.
Pain Relief – Provides significant analgesic effects, especially noted for dental pain relief through direct application of powdered clove or clove oil.
Antimicrobial Properties – Effective against various pathogens including parasites in the digestive tract, bacteria like E. coli and Helicobacter pylori, and even certain viruses.
Antioxidant and Antifungal – Exhibits high antioxidant content, with strong antifungal activities attributed to eugenol, effective in treatments like combating vaginal candida.

15. Peppermint

The therapeutic efficacy of peppermint is mainly attributed to its essential oil components, including menthol, which comprises 30-55% of the oil, and menthone, making up 14-32%. These compounds contribute to peppermint’s broad pharmacological activities:

Antimicrobial and Antiviral Properties – Demonstrates significant activity against pathogens such as E. coli, Staphylococcus aureus, and various viruses including herpes and influenza.
Analgesic and Anti-Inflammatory Effects – Provides relief from pain and inflammation, useful in treatments ranging from respiratory conditions to allergic reactions.

Try peppermint oil as an inhalation or peppermint leaf as a tea.

16. Licorice

Glycyrrhizin, the major active constituent of licorice root could be a natural alternative for current therapy to exterminate new emerging disorders with mild side effects. There are various beneficial effects of licorice root extracts, such as:

Immune Boosting – For treating throat infections, tuberculosis, respiratory, antibacterial, anti-inflammatory, and immunodeficiency.
Anti-viral – In recent years, the broad-spectrum antiviral activity of many triterpenoids in licorice was confirmed. Chewing hard licorice will give some of these antiviral effects.

17. Turmeric

Curcumin, the yellow pigment in the Indian spice Turmeric (Curcuma longa), is the main bioactive component contained in Curcuma Longa, largely employed in traditional medicine.

Recently, beneficial properties, useful for the prevention and treatment of several disorders, have been discovered for this compound including:

Anti-viral – It has been demonstrated that curcumin has a wide range of antiviral activity including: Influenza, HIV, herpes simplex virus, coxsackieviruses, human papillomaviruses, hepatitis B virus, and Japanese encephalitis virus.
Anti-inflammatory – A BMC study comparing curcumin (500 mg, three times daily) and diclofenac (50 mg, twice daily) in 139 osteoarthritis patients showed both treatments similarly reduced pain with over 94% improvement with less side effects.

Add extra turmeric to your curry to boost your immunity.

18. Lavender

Lavender has been traditionally used for its potential to combat lung infections due to the anti-inflammatory and antimicrobial properties of the essential oil. Here are a couple of examples of how lavender is applied in this context:

Antibacterial Against Lung Infection – Lavender essential oil has been shown to exhibit antibacterial activities against respiratory pathogens, which could be beneficial in treating infections associated with the lungs. (25)
Suppressing Allergic Airway Inflammation – One study reported that inhalation of lavender essential oil could suppress allergic airway inflammation, which is beneficial for respiratory health. (26)

19. Olive Leaf

Olive leaf extract has been studied for its potential benefits in combating respiratory infections, primarily due to its rich content of polyphenols like oleuropein and hydroxytyrosol. These compounds exhibit various beneficial properties including:

Antiviral, antibacterial, anti-inflammatory, and antioxidant – effects which may help reduce the incidence and severity of upper respiratory illnesses. (27)
Quicker Recovery – One study found that while olive leaf extract shortened the duration of their symptoms, suggesting its potential for faster recovery and symptom management. (27)

20. Thyme

Thyme has been extensively studied for its therapeutic effects, particularly in combating respiratory tract infections. The therapeutic actions of essential oils in thyme, mainly thymol and carvacrol are:

Potent antimicrobial and antispasmodic agents – making them effective in treating conditions like colds, flu, coughs, tonsillitis, and laryngitis. (28)
Anti-inflammatory – The essential oil components contribute significantly to thyme’s ability to improve respiratory health by acting as expectorants and reducing inflammation. (28)

Lung Defence Tonic - Home Remedy

During times of respiratory viruses protecting the lungs is paramount. A homemade Lung Defence Tonic, blending garlic, onions, citrus with skin, and aromatic herbs like thyme and lavender, fortified with a hint of spicy wasabi, can significantly bolster mucosal defenses. This tonic, rooted in traditional wisdom, also integrates modern understanding of herbal antiviral properties.

If you’re concerned about picking up the latest seasonal virus or have a tendency to get lung infections, then this home remedy would be an excellent tonic for you to try.

Ingredients Include Equal Parts:

Garlic
Onions
Ginger
Orange (or lemon) with skin
Half part of Lavender flowers
1/2 Part Fresh thyme (or Olive leaf)
1/4 part hot mustard or Wasabi
2-3 drops of Peppermint or Lavender essential oil.
Honey to blend.
Blend until you have a smooth paste-like consistency. Take 1 tsp twice a day to improve your lung, nose, and throat defenses.

Other Herbs to Boost your Immune System

There are literally dozens of antiviral herbs and foods, so I have only chosen my favorites. Let’s look at how these can be combined into an effective one-month immune boosting program.

See a shortlist of some of the other herbs we mentioned in the video here. Simply click the names to link to some research for each of these herbs. If you’re interested in getting any of these, I would normally have to mix these into a formulation after consulting with you in person or over the phone.

Alternatively, you could find a local medical herbalist who can dispense a similar mixture of immune tonic herbs for you.

Short List of Immue Herbs:

St John’s Wort , Thyme, Siberian Ginseng, Astragalus, Echinacea, Golden Seal

The Ultimate One-Month Immune Boosting Program

In order for your immune system to function effectively, your immune cells need to have clarity and effective communication. One of the things that disrupt this in our modern society is toxicity. We are exposed to so many artificial substances, drugs, food additives, and chemicals in our homes and workplaces that our immune system can become overburdened and basically confused.

This is how many autoimmune diseases originate. The approach I suggest is a 3-step Cleanse, Nourish, and Build approach. This is the way of traditional herbal medicine. I have added a further step-4, defend which is specifically needed when a threat or pandemic is present.

STEP 1 – Cleanse

This involves going on a clean diet and avoiding inflammatory foods. It’s a plant-based, whole-food, low-allergen diet plan. You can read more about the clean diet hereTo complete a good inner body cleanse I suggest a solid 14-day deep cleanse using the Ultimate Herbal Detox or BodiClenz drinks.

STEP 2 – Nourish

Along with the clean diet plan that already comes with the above cleanse programs, I suggest these extra specific foods and recipes. These recipes are extra high in the immune-building foods already mentioned above. Choose from this selection for the best results.

Breakfast
It’s good to skip breakfast and just have herbal tea or lemon water. If you do eat some solid food, I would suggest a high-vitamin C fruit combination. Fresh kiwifruit, oranges, or grapefruit with some plain yogurt (probiotics) Peppermint herbal tea Ginger herbal tea Lemon, ginger, and honey herbal tea

Lunch
Mushroom and Parsnip soup – High in mushrooms, garlic, onions, and coconut cream Thai Spicy Carrot & Apple Salad – A great way to pack in the raw garlic Sweet & Sour Chinese Style – Includes onions, garlic, ginger, turmeric, mushrooms, and coconut oil Fresh kiwifruit, oranges, or grapefruit with some plain yogurt (probiotics) Herbal Teas (as above)

Dinner
Black Pepper Mushroom & Eggplant Soup – Has lots of mushrooms and Garlic Thai Vegetable Green Curry Curry Thai Pumpkin Soup – Includes loads of coconut cream, ginger, and garlic. Zucchini, Broccoli & Ginger Soup – Contains plenty of ginger, garlic, coconut oil, and turmeric. Zughetti in Tomato & Garlic Sauce – High in garlic, onions, turmeric, and mushrooms.

STEP 3 – Build

ImmuClenz liquid contains a blend of key tonic herbs to help protect and support immune health. It can be used over the long term as an immune tonic, or in short bursts for an immune boost.

Ingredients It contains a blend of the following herbal extracts in a base of pure New Zealand bush honey. Click the names to read more about each ingredient. NZ Bush Honey, Licorice, Astragalus, Andrographis, Echinacea, Horseradish, Lavender, Siberian Ginseng, Mushroom Blend, Pau D’arco, Goldenseal

Take 10ml Twice Daily for 25 Days
Get the ImmuClenz Liquid Here

STEP 3 – Build

Gut Health

To build your immune system it is most important to look after your gut health. The large intestine (colon) has a large resident population of microbiota, consisting of at least 10¹² organisms per gram of gut contents. These organisms, together with the antigenic load provided by the diet and the constant threat of potential pathogens, means the intestinal immune system encounters more antigen than any other part of the body.

When we are swamped with inappropriate responses against innocuous food and commensal antigens it leads to inflammatory disorders such as coeliac disease and inflammatory bowel disease (IBD). (9)

Gut health and lung health are linked to the immune response via the vagus nerve and therefore poor gut health and chronic inflammation are linked to a compromised immune response. (10)

Aloe Vera leaf extracts have been promoted for digestion and are used in the treatment of peptic ulcers, have antibacterial properties against both susceptible and resistant Helicobacter pylori strains, and acts as a novel effective natural agent for combination with antibiotics.

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The Top 20 Food & Herbal Methods for Boosting Immunity

Why Boost Your Immunity Naturally?

PART 1. Foods that boost your immune system

1. Wasabi & Mustard: Anti-bacterial

2. Mushrooms: Immune modulation

4. Coconut Oil: A Fatty Shield

5. Onions: Layers of Protection

6. Lemons: Citrus Power

7. Honey: A Healing Balm

8. Garlic: The Ancient Antibiotic

9. Garlic Home Remedy

10. Elderberry - Food As Herbal Medicine

11. Cayenne Pepper (Chili)

More Immune Boosting Recipes

Fasting - Boosts Your Immune System

PART 2. Herbs that boost your immune system

12. Ginger

13. Goldenseal

14. Cloves

15. Peppermint

16. Licorice

17. Turmeric

18. Lavender

19. Olive Leaf

20. Thyme

Lung Defence Tonic - Home Remedy

Other Herbs to Boost your Immune System

The Ultimate One-Month Immune Boosting Program

STEP 1 – Cleanse

STEP 2 – Nourish

STEP 3 – Build

STEP 3 – Build

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