Boost your immune system with herbs, food, supplements and lifestyle changes! -- Health:
Immune System Boosters
When searching for how to boost your immune system, look to these herbs, foods, supplements, essential oils and lifestyle factors.
1. Echinacea
Many of echinacea's chemical constituents are powerful immune system stimulants that can provide significant therapeutic value. Research shows that one of the most significant echinacea benefits is its effects when used on recurring infections.
A 2012 study published in Evidence-Based Complementary and Alternative Medicine found that echinacea showed maximal effects on recurrent infections, and preventive effects increased when participants used echinacea to prevent the common cold.
A 2003 study conducted at the University of Wisconsin Medical School found that echinacea demonstrates significant immunomodulatory activities. After reviewing several dozen human experiments, including a number of blind randomized trials, researchers indicate that echinacea has several benefits, including immunostimulation, especially in the treatment of acute upper respiratory infection.
2. Elderberry
The berries and flowers of the elder plant have been used as medicine for thousands of years. Even Hippocrates, the "father of medicine," understood that this plant was key for how to boost your immune system. He used elderberry because of its wide array of health benefits, including its ability to fight colds, the flu, allergies and inflammation.
Several studies indicate that elderberry has the power to boost the immune system, especially because it has proven to help treat the symptoms of the common cold and flu.
A study published in the Journal of International Medical Research shows that when elderberry was used within the first 48 hours of onset of symptoms, the extract reduced the duration of the flu, with symptoms being relieved on an average of four days earlier. Plus, the use of rescue medication was significantly less in those receiving elderberry extract compared with placebo.
3. Astragalus Root
Astragalus is a plant within the bean and legumes family that has a very long history as an immune system booster and disease fighter. Its root has been used as an adaptogen in Traditional Chinese Medicine for thousands of years. Although astragalus is one of the least studied immune-boosting herbs, there are some preclinical trials that show intriguing immune activity.
A recent review published in the American Journal of Chinese Medicine found that astragalus-based treatments have demonstrated significant improvement of the toxicity induced by drugs such as immunosuppressants and cancer chemotherapeutics.
Researchers concluded that astragalus extract has a beneficial effect on the immune system, and it protects the body from gastrointestinal inflammation and cancers.
4. Ginseng
The ginseng plant, belonging to the Panax genus, can help you to boost your immune system and fight infections. The roots, stems and leaves of ginseng have been used for maintaining immune homeostasis and enhancing resistance to illness or infection.
Ginseng improves the performance of your immune system by regulating each type of immune cell, including macrophages, natural killer cells, dendritic cells, T cells and B cells. It has also proven to possess antimicrobial compounds that work as a defense mechanism against bacterial and viral infections.
A study published in the American Journal of Chinese Medicine suggests that ginseng extract successfully induces antigen-specific antibody responses when it's administered orally. Antibodies bind to antigens, such as toxins or viruses, and keep them from contacting and harming normal cells of the body.
Because of ginseng's ability to play a role in antibody production, it helps the body to fight invading microorganisms or pathogenic antigens.
5. Bone Broth
Bone broth supports immune function by promoting the health of your gut and reducing inflammation caused by leaky gut syndrome. The collagen and amino acids (proline, glutamine and arginine) found in bone broth help to seal openings in the gut lining and support its integrity.
We know that gut health plays a major role in immune function, so consuming bone broth works as an excellent immune system booster food.
6. Ginger
Ayurvedic medicine has relied on ginger's ability for how to boost your immune system before recorded history. It's believed that ginger helps to break down the accumulation of toxins in our organs due to its warming effects. It's also known to cleanse the lymphatic system, our network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.
Ginger root and ginger essential oil can treat a wide range of diseases with its immunonutrition and anti-inflammatory responses. Research shows that ginger has antimicrobial potential, which helps in treating infectious diseases.
It's also known for its ability to treat inflammatory disorders that are caused by infectious agents such as viruses, bacteria and parasites, as well as physical and chemical agents like heat, acid and cigarette smoke.
7. Green Tea
Studies evaluating the efficacy of green tea show that it contains antioxidant and immunomodulatory properties. It works as an antifungal and antivirus agent, and may be helpful for immunocompromised patients.
Strengthen your immune system by drinking a good-quality green tea daily. The antioxidants and amino acids present in this tea will help your body to fight germs and get well.
8. Vitamin C Foods
Vitamin C foods, like citrus fruits and red bell peppers, improve the health of your immune system by providing anti-inflammatory and antioxidant properties.
Studies display that getting enough vitamin C (along with zinc) in your diet may help to reduce the symptoms of respiratory infections and shorten the duration of illnesses like the common cold and bronchitis.
9. Beta-Carotene Foods
Beta-carotene has powerful antioxidant activity, allowing it to help reduce inflammation and fight oxidative stress. Instead of taking beta-carotene supplements, researchers propose that beta-carotene can promote health when taken at dietary levels, by eating foods rich in the carotenoid.
10. Probiotics
Because leaky gut is a major cause of food sensitivities, autoimmune disease and immune imbalance or a weakened immune system, it's important to consume probiotic foods and supplements.
Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.
Research published in Critical Reviews in Food Science and Nutrition suggests that probiotic organisms may induce different cytokine responses. Supplementation of probiotics in infancy could help prevent immune-mediated diseases in childhood by improving the gut mucosal immune system and increasing the number of immunoglobulin cells and cytokine-producing cells in the intestines.
11. Vitamin D
Vitamin D can modulate the innate and adaptive immune responses and a vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection.
Research proves that vitamin D works to maintain tolerance and promote protective immunity. There have been multiple cross-sectional studies that associate lower levels of vitamin D with increased infection.
One study conducted at Massachusetts General Hospital included 19,000 participants, and it showed that individuals with lower vitamin D levels were more likely to report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables such as season, age, gender, body mass and race. Sometimes addressing a nutritional deficiency is how to boost your immune system.
12. Zinc
Zinc supplements are often used as an over-the-counter remedy for fighting colds and other illnesses. It may help to reduce cold-related symptoms and shorten the duration of the common cold.
Research evaluating the efficacy of zinc shows that it can interfere with a molecular process that causes bacteria buildup in the nasal passages.
Immune System Boosters
When searching for how to boost your immune system, look to these herbs, foods, supplements, essential oils and lifestyle factors.
1. Echinacea
Many of echinacea's chemical constituents are powerful immune system stimulants that can provide significant therapeutic value. Research shows that one of the most significant echinacea benefits is its effects when used on recurring infections.
A 2012 study published in Evidence-Based Complementary and Alternative Medicine found that echinacea showed maximal effects on recurrent infections, and preventive effects increased when participants used echinacea to prevent the common cold.
A 2003 study conducted at the University of Wisconsin Medical School found that echinacea demonstrates significant immunomodulatory activities. After reviewing several dozen human experiments, including a number of blind randomized trials, researchers indicate that echinacea has several benefits, including immunostimulation, especially in the treatment of acute upper respiratory infection.
2. Elderberry
The berries and flowers of the elder plant have been used as medicine for thousands of years. Even Hippocrates, the "father of medicine," understood that this plant was key for how to boost your immune system. He used elderberry because of its wide array of health benefits, including its ability to fight colds, the flu, allergies and inflammation.
Several studies indicate that elderberry has the power to boost the immune system, especially because it has proven to help treat the symptoms of the common cold and flu.
A study published in the Journal of International Medical Research shows that when elderberry was used within the first 48 hours of onset of symptoms, the extract reduced the duration of the flu, with symptoms being relieved on an average of four days earlier. Plus, the use of rescue medication was significantly less in those receiving elderberry extract compared with placebo.
3. Astragalus Root
Astragalus is a plant within the bean and legumes family that has a very long history as an immune system booster and disease fighter. Its root has been used as an adaptogen in Traditional Chinese Medicine for thousands of years. Although astragalus is one of the least studied immune-boosting herbs, there are some preclinical trials that show intriguing immune activity.
A recent review published in the American Journal of Chinese Medicine found that astragalus-based treatments have demonstrated significant improvement of the toxicity induced by drugs such as immunosuppressants and cancer chemotherapeutics.
Researchers concluded that astragalus extract has a beneficial effect on the immune system, and it protects the body from gastrointestinal inflammation and cancers.
4. Ginseng
The ginseng plant, belonging to the Panax genus, can help you to boost your immune system and fight infections. The roots, stems and leaves of ginseng have been used for maintaining immune homeostasis and enhancing resistance to illness or infection.
Ginseng improves the performance of your immune system by regulating each type of immune cell, including macrophages, natural killer cells, dendritic cells, T cells and B cells. It has also proven to possess antimicrobial compounds that work as a defense mechanism against bacterial and viral infections.
A study published in the American Journal of Chinese Medicine suggests that ginseng extract successfully induces antigen-specific antibody responses when it's administered orally. Antibodies bind to antigens, such as toxins or viruses, and keep them from contacting and harming normal cells of the body.
Because of ginseng's ability to play a role in antibody production, it helps the body to fight invading microorganisms or pathogenic antigens.
5. Bone Broth
Bone broth supports immune function by promoting the health of your gut and reducing inflammation caused by leaky gut syndrome. The collagen and amino acids (proline, glutamine and arginine) found in bone broth help to seal openings in the gut lining and support its integrity.
We know that gut health plays a major role in immune function, so consuming bone broth works as an excellent immune system booster food.
6. Ginger
Ayurvedic medicine has relied on ginger's ability for how to boost your immune system before recorded history. It's believed that ginger helps to break down the accumulation of toxins in our organs due to its warming effects. It's also known to cleanse the lymphatic system, our network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.
Ginger root and ginger essential oil can treat a wide range of diseases with its immunonutrition and anti-inflammatory responses. Research shows that ginger has antimicrobial potential, which helps in treating infectious diseases.
It's also known for its ability to treat inflammatory disorders that are caused by infectious agents such as viruses, bacteria and parasites, as well as physical and chemical agents like heat, acid and cigarette smoke.
7. Green Tea
Studies evaluating the efficacy of green tea show that it contains antioxidant and immunomodulatory properties. It works as an antifungal and antivirus agent, and may be helpful for immunocompromised patients.
Strengthen your immune system by drinking a good-quality green tea daily. The antioxidants and amino acids present in this tea will help your body to fight germs and get well.
8. Vitamin C Foods
Vitamin C foods, like citrus fruits and red bell peppers, improve the health of your immune system by providing anti-inflammatory and antioxidant properties.
Studies display that getting enough vitamin C (along with zinc) in your diet may help to reduce the symptoms of respiratory infections and shorten the duration of illnesses like the common cold and bronchitis.
9. Beta-Carotene Foods
Beta-carotene has powerful antioxidant activity, allowing it to help reduce inflammation and fight oxidative stress. Instead of taking beta-carotene supplements, researchers propose that beta-carotene can promote health when taken at dietary levels, by eating foods rich in the carotenoid.
10. Probiotics
Because leaky gut is a major cause of food sensitivities, autoimmune disease and immune imbalance or a weakened immune system, it's important to consume probiotic foods and supplements.
Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.
Research published in Critical Reviews in Food Science and Nutrition suggests that probiotic organisms may induce different cytokine responses. Supplementation of probiotics in infancy could help prevent immune-mediated diseases in childhood by improving the gut mucosal immune system and increasing the number of immunoglobulin cells and cytokine-producing cells in the intestines.
11. Vitamin D
Vitamin D can modulate the innate and adaptive immune responses and a vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection.
Research proves that vitamin D works to maintain tolerance and promote protective immunity. There have been multiple cross-sectional studies that associate lower levels of vitamin D with increased infection.
One study conducted at Massachusetts General Hospital included 19,000 participants, and it showed that individuals with lower vitamin D levels were more likely to report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables such as season, age, gender, body mass and race. Sometimes addressing a nutritional deficiency is how to boost your immune system.
12. Zinc
Zinc supplements are often used as an over-the-counter remedy for fighting colds and other illnesses. It may help to reduce cold-related symptoms and shorten the duration of the common cold.
Research evaluating the efficacy of zinc shows that it can interfere with a molecular process that causes bacteria buildup in the nasal passages.