Top 10 Immune Boosting Foods

Nourishing ourselves with wholesome foods and herbs is one of the best ways to stay healthy - especially during the winter months. Here are some of the best foods we can eat to help keep our immune systems strong.

Pomegranates
The juice from the biblical fruit of many seeds is thought to reduce the risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice could significantly slow the growth of prostate cancer cells.

Green Tea
Studies show that green tea—infused with the antioxidant EGCG—reduces the risk of most types of cancer. The phytonutrients in tea also support the growth of intestinal bacteria. Specifically, they inhibit the growth of bad bacteria—E. coli, Clostridium, Salmonella—and leave the beneficial bacteria untouched. Which is important because up to 70 percent of your immune system is located in your digestive tract.

Chili Peppers
Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins. They're also a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent study in the journal Cancer Research found that hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or one tablespoon of chili flakes) every day.

Ginger
Contains many living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy-marinated fish or chicken as often as you can. The more you can handle, the better.

Blueberries
Recent studies show this potent little fruit can help prevent a range of diseases from cancer to heart disease." One serving (3.5 ounces) contains more antioxidants than any other fruit. Drizzle with lemon juice and mix with strawberries for a disease-fighting supersnack.

Cinnamon
Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). Studies also suggest that it may help stabilize blood sugar, reducing the risk of type 2 diabetes. What's more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal.



Tomatoes
High in lycopene, tomatoes help protect against degenerative diseases. Cooked tomatoes and tomato paste are thought to work best, though fresh tomatoes eaten raw or juiced are excellent sources of vital nutrients and enzymes that benefit the immune system.

Figs
Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade. Plus, the fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins which contain more nutrients.

Mushrooms (Reishi, Shiitake, Maitake)
Delicious when added to brown rice or quinoa, these mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication.They have been used traditionally to reduce the risk of cancer. Cooking them in red wine, which contains the antioxidant resveratrol, magnifies their immunity-boosting power.

Garlic
Garlic is a potent immune system booster. It is also an active anti-microbial, agent - effective against bacteria, viruses, fungi and parasites. It is also an anti-inflammatory and acts as shield against radiation therapy. It also has analgesic and fever reducing properties. is a natural antimicrobial and unlike most antibiotics, garlic does not destroy the body's normal flora.

What are some of your favorite foods and herbs for staying healthy during the winter months?

Herbs For The Immune System

Herbal remedies can provide much-needed assistance in strengthening the immune system and getting the body’s natural defense mechanisms in top shape. Many minor ailments do not require any medication and can be cured by the body on its own if the immune responses work properly. Only a fully functional immune system is capable of recognizing and destroying or eliminating toxins and foreign substances like bacteria and viruses. If you get repeated attacks of a mild ailment like the common cold that refuses to be cured within a reasonable period of time, you have every reason to check your immune system health.
Using the antibiotic alternative frequently is detrimental to immune system health as it tends to destroy helpful bacteria that aid in immunity. Moreover conventional antibiotics are prone to become ineffective over time as bacteria develop resistance towards them after extended use. A healthier option exists in the shape of herbal antibiotics as they are formed of complex multiple compounds, which are difficult for bacteria to break. Therefore the bacteria are unlikely to ever develop a resistance towards such herbal antibiotics. Herbal antibiotics and herbs for strengthening immune system are a better way to treat and prevent common diseases so that the conventional antibiotics can be used in the case of a real emergency.
Herbal tonics are simple but slow acting stimulants. They supply nutrients like minerals, vitamins and plant pigments such as flavonoids. Flavonoids are a group of antioxidant chemical compounds widely found in certain fruits, vegetables, teas, wines, nuts, seeds and roots. These can be used often as there is huge margin between curative and toxic doses.
Herbs for the immune system are more active in stimulation than tonics and should be used in lesser doses. Such specific herbs are catalysts that assist in stimulating a process. These herbs strengthen the first line of defense by aiding the rejection of pathogens so the attack by bacteria and other antigens can be prevented. Goldenseal, osha, and Tabebuia (better known as pau d'arco) are other examples of herbs that work on hormonal, nervous and immune systems. Immune cells are first created in the bone marrow. If they are called upon to fight infection too frequently, they are bound to be depleted in large numbers, causing an immune system collapse. Herbs for the immune system provide the cells with an environment that is conducive to their growth.
Many herbs facilitate the elimination of waste and toxins from the body. Herbs have been the subject matter of extensive research in recent years and with every passing day new uses of herbs are being discovered. Flavonoids were initially known only for their antioxidant properties. Recent research explains how they also aid in elimination of mutagens and carcinogens.
Some herbs are highly toxic in undiluted forms and need to be taken with care and only in their prescribed doses. These herbs have a quick effect on systems that are not performing to full capacity. Other types of herbs act as cleansers and protectors and help in removing toxins from the body. If used according to instructions and for the recommended periods, herbs for the immune system can strengthen the immune system and help ward off disease.
Beneficial Herbs For The Immune System Include:

AFRICAN POTATO - is traditionally used as a natural supportive tonic. It contains phytosterols and sterolins, which help to support the immune system.

ALOE VERA - is very high in vitamins, minerals, amino acids, enzymes and and complex polysaccharides including acemannan. Aloe vera acts as both an immune-enhancer and a natural antiseptic.

ASTRAGALUS - is a powerful antioxidant which protects the liver from toxins,boosts the immune system and generates anticancer cells in the body.

BARBERRY - is very effective for fighting bacterial infection
and reducing inflammation. It has also been used traditionally for treating burns, diarrhea, ulcers, kidney, liver, and gallbladder troubles, and yeast infections.

BUCHU - has been used by the natives of the Western Cape of South Africa for many centuries. The leaves of buchu contain 1.0 – 3.5% volatile oils as well as flavonoids - compounds found in fruits and vegetables that have diverse beneficial biochemical and antioxidant effects.

CAT'S CLAW - The presence of glycosides, proanthocyanidins and beta sitosterol contained in Cat's Claw help provide anti-viral and anti-inflammatory support.

CAYENNE - has been traditionally used in herbal medicine as a general circulatory tonic and digestive aid, helping to naturally stimulate the production of gastric juices – a key factor in healthy metabolism.

CURCUMIN - found in the popular spice, turmeric, has long been valued as an effective household remedy for sore throat, cough, and common cold.

ECHINACEA - Enhances lymphatic function and boosts immune system.

ELDERBERRY - Elderberry is one of the most effective herbs for preventing and treating upper respiratory infections. Elderberries contain flavonoids, which are natural chemical substances that give food their taste and color; they also boost the immune system, and supply the body with antioxidant protection.

GARLIC - is effective against at least 30 types of bacteria, viruses, parasites and fungi. It has anti-inflammatory and astringent properties.

GINGER - While it can be sweet, ginger also has some heat from a compound called gingerol, a relative of capsaicin, the compound that gives chili peppers their zing and heat.

GINKGO BILOBA - A powerful antioxidant which increases circulation to brain cells.

GOLDENROD - helps the body in its ability to routinely regulate mucus, and has been used traditionally by herbalists for centuries as a tonic remedy to strengthen the natural protective ability of the body to fight infection.

GOLDENSEAL - An antibacterial which strengthens the immune system and cleanses the blood. Has anti-bacterial properties.

GREEN TEA - Green tea has been used traditionally to build the immune system. Green tea is rich in polyphenols, plant antioxidants, as well as a number of other chemicals that can help protect the body against cold or flu.

HAWTHORN - is highly respected as a tonic to support healthy circulation and improve immune system function.

MAITAKE - Highly prized for its immune-boosting properties, this exotic mushroom has been shown to stimulate the immune response by activating the T-cells which are the body’s own defence against viruses and cancer cells.

MISTLETOE - is commonly used to enhance the immune-stimulating properties of other ingredients, as it encourages repair of damaged cells.

OLIVE LEAF - contains a compound called oleuropein acid that is an effective immune system tonic.

OREGANO - has been used traditionally to help fight bacterial, fungal and viral infections.

PAU d' ARCO - is used frequently in the herbal treatment of cancer and infections, including candidiasis and other yeast infections.

PEPPERMINT - contains volatile oils that have an antiseptic action, and are antibacterial, antiparasitic, antifungal and antiviral.

PROPOLIS - is a form of resin honey bees create by combining tree resin with pollen, nectar and wax. Propolis is well-known for its positive effects on immune system health.

RED CLOVER - has been used traditionally to promote lymph flow and support immune system function.

REISHI MUSHROOMS - are known in China as "the elixir of immortality",Traidionally these mushrroms have beeen used to strengthen the immune system, fight viruses and bacteria, reduce cholesterol and help prevent fatigue.

SCHIZANDRA - is a powerful ingredient which originated in China. Schizandra is also used to assist the body in its capacity to maintain healthy energy levels, and as a general systemic tonic to support feelings of health, vitality and well-being.

ST. JOHN'S WORT- has been used for centuries to reduce inflammation and to stimulate the immune system.

Natural Remedies for a Low Immune System

What do you do when you have a common cold, a sore throat or flu and cannot afford to miss work. Nine out of ten people will probably take an antibiotic or a pain killer and depend on the drug to take its affect by the time they reach office. This attitude of choosing the quick and easy route and falling back on the antibiotic alternative every time the cold and flu comes their way has been instrumental in making antibiotics ineffective in many cases. The use of antibiotics without paying heed to their long term effects leads to a situation where bacteria use the drug for their own metabolism. The antibiotic, instead of killing, starts helping in the growth of the bacterium, because it has developed resistance to it.

Fighting disease is the job of the immune system, a complex system of reciprocal action, which activates the moment it recognizes a foreign substance in the body. The state of your immune system’s health determines how frequently you fall ill with chronic infections, cold and flu and cold sores or genital herpes. An extremely weak immune system can be counterproductive and can start attacking the body’s own cells and cause serious conditions known as autoimmune diseases.

From a minor scratch to attacks by viruses and bacteria, the immune system is the key to fighting disease. True health is achieved only when your immune system is strong enough to combat disease on its own and herbal antibiotics and herbs for immune system play an important role in attaining it.

If you see signs of a weak immune system characterized by frequent bouts of the common cold and flu, mix ½ tablespoon each of tinctures of roots of Echinacea, pau d’arco bark, Ginseng (Siberian), licorice, astragalus and bupleurum. Take three tablespoons every day for five days and double the dose in the event of an infection. Astragalus and Echinacea fight cancer cells, improve lymphatic functions and contribute to the progress of immune system health.

Garlic and ginger roots have proven qualities of treating ailments like common cold and sore throat. Make a tea by adding a little bit of ginger juice to soothe your throat. Garlic contains a rare mineral called germanite that boosts immune system.

Vitamin C is essential for production of adrenal hormones and lymphocytes and directly combats bacteria and viruses. A dash of lemon juice in water mixed with a tablespoon of pure farm-produced honey taken daily can effectively keep common colds at bay. Taken in conjunction with flavonoids, Vitamin C is easily absorbed in the body. Flavonoids are plant secondary metabolites known for their high antioxidant properties. Choose to eat whole fruits, grains and vegetables and see the difference they make to your health.

Stress, poor diet, lack of sleep, food preservatives and environmental toxins are major factors that wear down the immune system. Rather than ingesting foods that can potentially weaken your immune system, the long term aim of your diet and daily routine ought to aim for a healthy immune system.

by Tess Thompson

Essential Oils for the Immune System

Essential Oils are highly concentrated distilled plant essences. Many essential oils have anti-viral and immune-modulating properties.
The antiviral action of certain essential oils is one of their most valuable attributes-especially since allopathic medicine has little to offer. Essential oils with terpenoid compounds are very specific, notably the citruses and pine oils, as well as some oils in the phenol group.

Essential Oils For The Immune System:
Lavender, lemon, bergamot, thyme, chamomile, pine, sandalwood, myrrh and vetiver stimulate production of infection-fighting white corpuscles.

SUGGESTIONS FOR COLDS:
According to the People's Desk Reference For Essential Oils, (The PDR) the following single oils are suggested:
Lavender, lemon, marjoram, frankincense, eucalyptus, melaleuca (Tea Tree Oil) and rosemary.

The following blend helps build the body's natural resistance.

IMMUNE TONIC BLEND
3 drops lavender

3 drops tea tree

2 drops bergamot

2 drops eucalyptus

10 drops Caulophyllum inophyllum

1 ounce carrier oil (calendula-infused is especially effective.)

Use as a body oil daily in the bath as part of a health-maintenance program, or to treat acute conditions such as cold or flu.

Try adding some to a small spray bottle diluted with spring water. Carry with you to disinfect surfaces in public places or disinifect the air.

THIEVES OIL RECIPE

Equal amounts of the following essential oils:
Eucalyptus, Rosemary, Cinnamon, Clove and Lemon.
Mix with base of olive oil.
Put a tablespoon of each in a 2 oz. bottle and then fill the rest with olive oil.
You can make a larger batch in a quart jar following the same proportion method.

HOW TO USE

Diffuse for short periods of time (1/2 hour or less) in the work or home environment. Apply to the bottom of the feet or dilute with a massage oil base for a stimulating massage under the arms and on the chest at the base of the neck.

Seven Herbs To See You Through Winter

Insomnia
Chamomile (Matricaria recutita)
Chamomile is the dried flower head of an annual member of the aster family. German chamomile, the species most often sold on the U.S. market, is grown in Hungary, the Czech Republic, Slovakia, Germany, Argentina, and Europe. It’s been used for centuries as a mild sleep aid, and scientists attribute its gentle sedative activity to alpha-bisabolol, a constituent found in its oil.

Up to six capsules containing 300 to 400 mg of dried chamomile can be taken daily, or 10 to 40 drops of a tincture three times daily. A tea is made by steeping 1/2 to 1 teaspoon of dried flowers in a cup of hot water and taken three times daily.

People who are allergic to other members of the aster family, including ragweed, may be allergic to chamomile.

Energy
Asian ginseng (Panax ginseng)
In a 2,000-year-old herbal, Shen Nong wrote that ginseng is good for quieting the spirit, curbing the emotions, brightening the eyes, enlightening the mind, increasing wisdom, and, with continuous use, “longevity with light weight.”

Since the 1960s, scientists have extensively studied Asian ginseng. At least seven European clinical studies show that standardized extracts increase respiratory performance, alertness, power of concentration, and grasp of abstract concepts. A ­controlled study in France that evaluated complaints of patients suffering from “functional fatigue,” such as being worn out or having an empty feeling, showed that people who took ginseng experienced less ­fatigue, anxiety, and poor concentration compared with people who took a placebo.

Ginseng contains more than eighteen active chemicals called ginsenosides, whose behavior in lab tests matches the Traditional Chinese Medicine (TCM) description of the effect the herb has on the body. In Germany, Asian ginseng products are allowed to be labeled as tonics to treat fatigue, reduced work capacity, and lack of concentration.

A recommended dose is up to four 500 to 600 mg capsules of the dried or steamed root daily; for standardized products, 100 mg one or two times a day. To make a tea, use 3 teaspoons of dried or sliced root per cup of water. Place the herb and water in a saucepan and simmer, covered, for 45 minutes. Strain. Drink a cup two or three times a day.

Some people have experienced overstimulation or gastrointestinal upset when taking Asian ginseng, and some women have reported breast tenderness or menstrual problems after long-term use. Avoid ginseng if you have high blood pressure or if you’re pregnant.

Eye strain
Bilberry (Vaccinium myrtillus)
Bilberry is a relative of the blueberry. A small shrub with sweet black berries, ­it grows in northern Europe, western Asia, and the Rocky Mountains of North America.

Bilberry was a popular medicine among sixteenth-century Europeans, who used the leaves to fight inflammation and in­fection. They also used the herb to treat ­diarrhea, prevent scurvy (a vitamin C deficiency), and disinfect mouth sores.

During World War II, pilots in the British Royal Air Force reported improved night vision after eating bilberry jam. During the 1960s, Italian and French scientists investigated these reports to learn whether bilberries could improve vision. As a result, preparations of bilberry fruit are used in Europe today to enhance poor microcirculation and thus improve eye ailments such as night blindness and diabetic retinopathy. Research shows that pigments in bilberry called anthocyanosides strengthen capillaries by protecting them from free radical damage and stimulating the formation of healthy connective tissue. However, most studies on bilberry have involved animals or only a small number of people.

A typical daily dose is two or three capsules standardized to contain 25 percent ­anthocyanosides. No side effects or interactions with other drugs have been reported.

Circulation
Ginkgo (Ginkgo biloba)Ginkgo products come from the leaves of the only surviving member of the ginkgo family, a species that has existed for more than 200 million years. Most commercial leaf production is from plantations in South Carolina, France, and China.

Ginkgo leaf has been cultivated since the fifteenth century in China, where the leaves were used to “benefit the brain” and treat lung disorders, cough and asthma symptoms, and diarrhea. Today, ginkgo is one of the best-selling herbal medicines in Europe.

Most research focuses on using ginkgo to increase circulation to the extremities and the brain, and more than 400 scientific studies support its use for this. Scientists attribute ginkgo’s health benefits to unique compounds called flavone glycosides and ginkgolides, which inhibit development of cardiovascular, inflammatory, and respiratory disorders. Ginkgo is a strong antioxidant—it directs its free-radical scavenging activity to the brain, central nervous system, and cardiovascular system. This is what makes it promising in the treatment of age-related declines of brain function.

A typical dose is three capsules containing at least 40 mg of standardized extract daily. It must be used for six to eight weeks to produce results.

Ginkgo can cause gastrointestinal upset, headaches, or skin ­allergies.

Depression
St. John’s Wort (Hypericum perforatum)
You may have heard the news: St. John’s wort can offer the benefits of prescription antidepressants without the side effects. It is the dried flowering top of a plant native to Europe; in some parts of the United States, it grows like a weed.

During the Middle Ages, remarkable and even mystical properties were attributed to St.-John’s-wort. By the nineteenth century, U.S. physicians used it as a mild sedative and, in 1997, St.-John’s-wort was the focus of national attention after ABC’s news program 20/20 reported on the herb’s ability to quell depression.

At least twenty-three controlled studies involving more than 1,800 outpatients show that it works. In one recent study of 105 outpatients with mild to moderate depression or temporary depressive moods, 67 percent of those taking St.-John’s-wort improved, while only 28 percent of those taking a placebo did. Those taking the herb reported feeling less sad, hopeless, helpless, useless, and fearful.

For capsules and other products standardized to 0.3 percent hypericin, the recommended dose is 300 mg three times daily. St.-John’s-wort takes time to work, though—allow six weeks of continuous use. To make a tea, steep 1/2 to 1 teaspoon of the dried herb in a cup of hot water for 10 minutes, then drink. The recommended daily dose for a tincture is 3 to 4 droppersful twice daily.

Hypericin from the flowers may cause people with fair skin to break out in hives or blisters upon exposure to sunlight. If you take St.-John’s-wort, stay out of the sun and the tanning salon.

Colds
Echinacea (Echinacea angustifolia, E. pallida, E. purpurea)
Few of us don’t know this herb, which is now one of the foremost cold medicines on the market.

Native Americans of the prairie used echinacea more than any other plant to cure ailments ranging from colds to cancer. It was the best-selling medicinal plant in the United States until the 1920s, when antibiotics began to replace it. But in Europe it has been used throughout the twentieth century; in 1993, German physicians prescribed echinacea more than 2.5 million times.

Research shows that echinacea enhances the activity of white blood cells and other specialized immune system cells. It increases their ability to attack foreign invaders such as cold or flu viruses and helps accelerate healing if infection already exists.

No single chemical component has been identified as causing echinacea’s medicinal action. A 1997 controlled clinical study involving 120 volunteers in Sweden showed that daily treatment with the juice of fresh flowering E. purpurea at the first sign of cold symptoms inhibits development of colds, and, if a cold is in progress, cuts the duration of the illness in half.

A typical dose is up to nine 300 to 400 mg capsules or 60 drops of a tincture three times daily. Use at the first sign of cold or flu; take continuously for two weeks.

People allergic to members of the aster family, such as ragweed, may also be allergic to echinacea. The German government recommends that it not be used in cases of diseases of the immune system, including multiple sclerosis and HIV infection.

Flu
Elderberry (Sambucus canadensis, S. nigra)
Elderberry comes from the honeysuckle family. Medicinally, elder fruit from the North American S. canadensis and elder flower from the European S. nigra are used. American herbalists combine the dried flowers of S. canadensis with peppermint to treat fevers and colds. Native Americans used a tea made from the plant’s inner bark to induce vomiting; Europeans used black elderberry to treat colds and fevers.

Most of the chemical research on elderberry involves black elderberry. Current interest in this species stems from the research of Israeli scientist Dr. Madeleine Mumcuoglu, who, along with her colleagues at Hadassah University Medical Center in Jerusalem, developed an elderberry extract standardized to contain three flavonoids. In a 1993 clinical study performed during a flu outbreak in Israel, she found that the extract reduces the severity and duration of flu symptoms compared to a placebo. Apparently, the extract’s compounds inhibit the ability of the flu virus to enter cells, and thus disarm the virus’s ability to infect.

The Germans prescribe elderberry flower to induce sweating in order to treat fevers and increase bronchial secretions associated with full-blown colds.

A typical dose is up to six 500 to 600 mg capsules daily or 40 drops of tincture every four hours. To make a tea, simmer 2 to 3 teaspoons of dried flowers in hot water for 10 to 15 minutes and drink up to three times daily.
Safe use of elder always relates to the dried or cooked fruits and flowers. When fresh, all plant parts can produce allergic or other adverse reactions.

Adapted from 101 Medicinal Herbs by Steven Foster (Interweave Press, 1998).