Winter heralds a time to rest and reflect on the past year. It can also be a time of increased illness, and many of us start to think about boosting our immune system at this time of year. 

Many herbs powerfully enhance our immune system. Some of the best herbs for the immune system are Garlic, Astragalus, Elderberry, Marshmallow, Cordyceps, Oregano, Lemon, Bilberry and Reishi. These plant medicines have been used for centuries around the world to help our bodies resist infection and heal from illness. 

When we seek protection from pathogens, the plant world has so much to offer. Together we will explore 8 herbs to boost your immune system and learn about their unique properties & uses. 

1. Garlic Cloves
Allium sativum

Garlic is one of the oldest cultivars in the world. There is evidence of ancient peoples growing and using garlic as far back as 5,000 years ago. King Tutenkhamen was entombed with clusters of the potent spice, and the Greeks fed garlic to their soldiers before sending them to battle. 

Garlic is full of antimicrobial constituents. Studies have shown garlic to be extremely effective against bacterial infections, including strep, staph, and pneumococcus. Garlic also helps the body fight off viral infections, and has demonstrated an ability to lessen outbreaks of the herpes simplex virus, both types 1 and 2. 

As a general anti-inflammatory, garlic intelligently works with the cytokine response to modulate inflammation and activate the immune system when necessary. This ancient plant is an excellent ally for building your immunity and dealing with colds, flus, and other winter ailments. 

How To Use Garlic

The simplest way is to eat it! Cooking with garlic at home adds flavor and health-building benefits to your meals. Garlic can also be infused in vinegar or oil and drizzled on salads, rice, meat, or vegetables. One of my favorite wintertime remedies with garlic is a simple garlic honey. You can find a printable version of my recipe for garlic honey at the end of this post, along with another bonus recipe. 

2. Astragalus Root
Astragalus membranaceus

Traditional Chinese Medicine (TCM) heralds Astragalus as one of the best herbs for building immunity. A member of the pea family, the root of this medicinal legume is dried and used as medicine. Astragalus demonstrates anti-tumor and anti-cancer effects in the body, and makes a great ally for those undergoing allopathic cancer treatments. 

When used consistently over time, Astragalus increases resistance to infection. Astragalus helps those with weakened immune systems strengthen their immune response. If you experience frequent colds, flus, or have an auto-immune condition, consider incorporating Astragalus into your diet. 

A restorative to the body, Astragalus helps us recover from surgeries, chronic stress, or debilitating illnesses. TCM teaches us that Astragalus builds qi – the vital force energy that protects the body from external stressors. An adaptogenic herb, Astragalus is a strengthening tonic that helps the body become more resilient while improving the immune response. 

How To Eat Astragalus

Astragalus root in the powdered form can be sprinkled on any food throughout the day. You can find slices or small cut pieces of Astragalus in herbal stores. These can be used to make Astragalus broth by boiling 1-2 ounces of herb in 4-8 cups of water for 15 minutes, then steeping for 4-8 hours. This broth serves as a base for making soups or cooking grains. Astragalus slices can also be added to soups to boost your immune system. 

The key is to use it in small amounts consistently for 6-12 months to reap the most benefit. 

3. Elderberry
Sambucus Nigra

You have likely heard of Elderberry syrup, or seen elderberry gummies at your natural food store. Elderberry is native to Europe and the Americas. There are several species of Elder, however Sambucus nigra is the species most used for medicine. Elderberry is loaded with antioxidants and anti-viral properties. 

Studies done on Elderberry show it to effectively hasten healing when we are ill with respiratory viruses such as influenza or H1N1. It is currently being studied as a remedy against Covid-19. There have been concerns raised by the medical community regarding Elderberry worsening a cytokine storm, however current evidence as well as centuries of traditional usage suggest otherwise. 

Elder was a sacred tree for the Celtic & Germanic tribes of ancient Europe. There are many stories of the Elder Mother and warnings against angering her. In some tribes it was taboo to cut the wood of the Elder tree, and in all cases one needed to ask permission before harvesting the berries or flowers. Most plants with lore around magical protection contain immune-boosting medicine. The myths reflect the science of our beloved immune-boosting herbs, and Elderberry is no exception. 

How To Eat Elderberry

Elderberries should always be cooked or dried before consuming. The leaves and wood of the Elder tree can cause gastro-intestinal upset and should only be used externally. 

Every year I make an Elderberry tincture and Elderberry syrup. The syrup is delicious and can add a sweet flavor to oatmeal, pancakes, or toast. Dried elderberries can be made into a tart tea, or added into tea blends. I love to steep it with Marshmallow, Ginger, and Cinnamon for an immune-building drink that warms me right up. 

4. Marshmallow Root
Althea officinalis

Marshmallow is a demulcent herb that is wonderfully soothing to the throat, lungs, and digestive system. Hippocrates documented that marshmallow was used to ease respiratory illnesses. Marshmallow contains anti-inflammatory and immune-modulating properties and effectively lessens the discomfort caused by sore throats and coughs. 

The gobs of corn syrup we call marshmallows are inspired by a confection made by Europeans in the Middle Age using the dried and powdered mallow root. Marshmallow roots were eaten by ancient peoples the world over in times of famine. This common yet sacred plant has been nourishing humankind generously for hundreds of generations. 

How To Eat Marshmallow

The constituents of Marshmallow root are most available when combined with water. Dried Mallow root can be made into a Nourishing Herbal Infusion, and both fresh or dried root brewed into a hot tea makes a lovely drink. I love to make cold infusions of Mallow root by filling a jar ⅓ full with dried or fresh root, filling the jar to the top with water and then infusing in the refrigerator for 1-4 hours. This remedy is extremely soothing to a hot, dry, itchy throat or an upset stomach. 

5. Cordyceps
Cordyceps sinensis 

Cordyceps are an adaptogen with strong immune-modulating properties. This herb is technically not a plant but fungus that grows out of a specific species of caterpillar. Yes, you read that right. The spores of Cordyceps parasitize the insect and eventually bloom a snake-shaped fungus from the body of the animal. Wild! 

Cordyceps sinensis has been used in Chinese medicine since at least 200 CE. It is an excellent ally for folks experiencing auto-immune disease, as it reduces an overactive immune system response. Cordyceps improve adrenal-kidney function as well as help the body normalize hormone levels. Properly regulated hormones help the immune system function optimally. 

This mushroom also stimulates immune system response, helping the body kill & consume invading bacteria. It also enhances respiratory function and keeps the organs of the body strong & vital. 

How To Use Cordyceps

Primarily sold as a dried powder, cordyceps are easy to consume. ¼-1 teaspoon of the powder can be added to water or boiled in a cup of milk. This remedy can be taken 1-2 times a day as a tonic. Tincture made from the dried mushroom and its mycelium can be put by the dropperful into a cup of water and drunk 1-3 times per day. Consistent use of cordyceps will yield the best results. 

6. Oregano
Origanum vulgare

The Latin term “vulgare” means “common”, and indicates that an herb has been used by everyday people since antiquity. Oregano came into the awareness of healers through the kitchen, and is a folk remedy much loved by the home herbalist. 

Like most culinary herbs, Oregano contains volatile oil that is highly anti-microbial. Oregano oil has become popular as an effective remedy against bacterial infections. It clears out stagnant congestion from the sinuses and lungs, aiding in recovery from respiratory illnesses. Oregano is also anti-fungal and anti-parasitic. 

Tea of oregano can be utilized as a mouthwash to treat gingivitis and halitosis. It can also be used topically as a disinfectant wash. Oregano is a very potent herb, so internal uses should be taken in moderation. When it comes to strong herbs, more is not always better. Oregano essential oils should never be consumed or placed directly on the skin without dilution into a carrier oil. 

How To Eat Oregano

Homemade pizza, anyone? Like other potent culinary herbs, oregano is best eaten in food. It is a wonderful spice that adds a classic Mediterranean flavor to meats, sauces, soups and roasted veggies. 

To address or prevent the onset of a cold or flu, a hot tea can be prepared with oregano and drunk 1-3 times a day throughout the duration of the illness. Tincture of oregano can help with intestinal infections, but should not be taken for more than 2 weeks at a time. Oregano can also be made into syrup or an herbal honey. 

6. Lemon
Citrus Limon 

Lemon, ginger, and honey are a triple goddess cold remedy, but just using lemon alone can be effective. In my house, when someone is feeling a cold coming on or has an upset stomach, we immediately squeeze a whole lemon into a cup of water and drink it. Usually this turns the tide and gives the immune system the boost it needs to move the illness along quickly. 

Tea can be made with the leaves of lemon for when in the thick of a nasty cold or flu. I have experienced this remedy to quickly resolve my infection, resulting in me waking up the next day feeling refreshed and well. Studies done on extracts of lemon peel have shown it to have inhibitory effects on three types of pathogens, including Salmonella typhimurium . Another study found lemon juice to be effective against E. coli, a common cause of food poisoning.

The folklore around lemon is pervasive worldwide. Native to Asia and naturalized in temperate regions around the world, lemon fruits can be used in a myriad of ways. Many health experts recommend beginning the day with a glass of water with a bit of lemon juice squeezed into it. The electrolytes in lemon juice help increase hydration and give you a healthy boost of Vitamin C for the day. It is important to note that Vitamin C deteriorates quickly once exposed to oxygen, so to get a dose of Vitamin C fresh citrus juices must be used. 

How To Eat Lemon

Another star in the kitchen, lemon adds a delicate citrus flavor to foods. The juice of the lemon can be put into water or hot tea. Extract can be made from the dried peel of lemon. Tea can be made from the lemon peel or leaves. Lemon peels leftover from juicing can be extracted into vinegar and used topically on your skin, as a cleaning spray for the home,  and internally as a potent remedy. 

7. Bilberry Fruits
Vaccinium myrtillus

Any berry in the Vaccinium genus will be rich in antioxidants. This includes bilberries, blueberries, huckleberries, and cranberries. Bilberries have a particular reputation for regulating blood sugar levels and powerfully assisting the body to reduce free radicals. 

Bilberries reduce inflammation and help prevent degeneration in the body. They contain antiviral constituents, and have been shown to inactivate intestinal viruses. Bilberries increase circulation and reduce inflammation of the heart and liver. They can help clear skin and sharpen eyesight. 

The constituent myrtillin reduces blood sugar and can be a useful tool for diabetics. The leaves are traditionally used for this purpose, steeped into a tea. 

The berries can help clear urinary tract infections and protect the kidneys. They also help alleviate diarrhea or resolve constipation. The constituents of whole herbs are intelligent in this way, and do not have one singular action like refined drugs or supplements. 

Ways To Eat Bilberries

Bilberries can be prepared as a tea or eaten fresh. The leaves can be made into a tea. Bilberry syrup is a wonderful remedy. Frozen bilberries or blueberries can be added to smoothies, oatmeal, or pancakes. Dried or frozen bilberries can be used for baking. 

8. Reishi Mushroom
Ganoderma lucidum

Grandmother Ganoderma, as one of my teachers calls Reishi, is a queen among botanical medicines. Chinese herbalists herald Reishi as the “elixir of life”. Reishi enhances immune function and has prominent anti-cancer effects. 

Reishi builds resistance to infections and can be a wonderful ally for folks experiencing chronic disease. Reishi is known to work powerfully on the nervous system to regulate healthy levels of neuro-transmitters, decreasing anxiety & alleviating depression. 

Reishi can hasten wound-healing and reduce complications from surgery. It also helps our bodies tolerate chemotherapy and radiation exposure. Reishi is strongly anti-inflammatory, and can reduce allergies and chronic inflammation. 

How To Eat Reishi

Reishi extracts are an effective remedy. Slices of dried Reishi mushroom can be put into soups, stews, and broths to build immunity. Dried Reishi is often powdered, and can be taken in water or milk by the teaspoon throughout the day. Like all adaptogens, Reishi works best when taken consistently for 6-12 months. 

Recipes for Boosting your Immunity

The best way to strengthen your immune system is through the food you eat. Here are two simple recipes for you to make this winter so you and your family stay well and protected. 

Cookbook Recommendations from Susan Marie

*These links are affiliate links for my partnership with Bookshop.org. Support this blog and independent bookstores by using my link to purchase books.

Sources

https://www.hindawi.com/journals/jir/2015/401630/ : Immunomodulation and Anti-Inflammatory Effects of Garlic Compounds

https://www.advbiores.net/article.asp?issn=2277-9175;year=2022;volume=11;issue=1;spage=96;epage=96;aulast=Asgary : The pros and cons of using elderberry (Sambucus nigra) for prevention and treatment of COVID-19

https://www.researchgate.net/profile/Jai-Ghosh/publication/236021206_Maruti_J_Dhanavade_Chidamber_B_Jalkute_KD_Sonawane_and_Jai_S_Ghosh_2011_Study_antimicrobial_activity_of_lemon_Citrus_lemon_L_peel_extract_British_Journal_of_Pharmacology_and_Toxicology_2_3119-122/links/58ad53c6a6fdccac900b25d1/Maruti-J-Dhanavade-Chidamber-B-Jalkute-KD-Sonawane-and-Jai-S-Ghosh-2011-Study-antimicrobial-activity-of-lemon-Citrus-lemon-L-peel-extract-British-Journal-of-Pharmacology-and-Toxicology-2-3119-122.pdf : Study Antimicrobial Activity of Lemon (Citrus lemon L.) Peel Extract

https://iopscience.iop.org/article/10.1088/1755-1315/217/1/012023/pdf : Lemon (Citrus limon) Juice Has Antibacterial Potential against Diarrhea-Causing Pathogen 

https://plants.ces.ncsu.edu/plants/vaccinium/ : Vaccinium

The Essential Guide to Western Botanical Medicine by Christa Sinadinos