Herbs and Spices: Nature’s Immune Supporters

Written By: Roxane Shymkiw

With cold and flu season just around the corner, the first things that come to mind for strengthening the immune system are oranges, chicken soup, or extra supplements.  But did you know some of the most powerful immune supporters can be found in your pantry: herbs and spices? Not only do they make our meals taste better, but they are also packed with natural compounds that help our bodies fight off germs and stay healthy.

Why Herbs and Spices Are So Powerful

Herbs and spices are rich in antioxidants, phytochemicals, and anti-inflammatory compounds, and these natural plant chemicals can help calm inflammation, fight off harmful microbes, and support your immune system. Because the amounts in herbs and spices are concentrated, even a sprinkle can have an impact when used regularly.

Here are some standout herbs and spices:

1. Garlic

   • Garlic is famous for its germ-fighting powers. It contains a natural compound called allicin, which helps the body ward off colds and flus by supporting white blood cell activity and the body’s response to infections.

   • Try this: Grate raw garlic into salad dressing and dips, or add it at the end of cooking to preserve the active compounds.

2. Ginger

• Ginger is a warming spice that helps to improve circulation and clear congestion. Its active compounds, gingerol and shogaol, have anti-inflammatory and antimicrobial properties.

• Try this:Brew a simple ginger tea or add it to smoothies.    

3. Turmeric

• This golden spice has been used for centuries to calm inflammation that can weaken the immune system. Its active compound, curcumin, has well-researched anti-inflammatory and antioxidant effects that help balance immune responses.

• Try this:Pair with black pepper to make turmeric even more effective, and enjoy it whisked into scrambled eggs, soups, or a golden milk latte.

4.      Cinnamon

• Cinnamon helps to keep blood sugar balanced, which is important since consistently high blood sugar can suppress immune function. It also contains cinnamaldehyde, which has antibacterial and antifungal properties.

• Try this: Sprinkle liberally on oatmeal or in coffee, tea, and smoothies.

5.      Thyme

• Traditionally, thyme has been used for coughs and colds to help clear congestion, as its active compound, thymol, is naturally antimicrobial.

• Try this:Mix it in when roasting vegetables or enjoy it as a cup of tea.

6.      Oregano

• Oregano is a popular herb, and its plant compound, carvacrol, has antiviral properties that help to fight off respiratory infections.

• Try this:Add it to tomato-based soups and sauces for an Italian flavour, or mix it with EVOO, lemon and garlic for a tasty chicken or roasted vegetable marinade.

7.      Cayenne pepper

• Cayenne pepper is rich in vitamins C and A. Vitamin C's antioxidant properties help keep your immune cells healthy, and vitamin A plays an important role in balancing immune responses. The active compound, capsaicin, also has anti-inflammatory properties that promote circulation.

• Try this:Sprinkle on eggs, beans, or popcorn.

8.      Black Pepper

• Its active compound, piperine, helps to protect cells, reduce inflammation, and boost digestive health. It may also increase the number and activity of white blood cells.

• Try this: Sprinkle it on any dish to enhance its flavour. Black pepper brings out the flavours of strawberries and adds complexity to chocolate-based desserts.

Herbs and spices are an easy way to add flavour and nourishment to your meals. It’s nature’s way of giving us immune-supporting tools right in our kitchen. It can be as simple as tossing a handful of fresh herbs into salads and soups or sprinkling cinnamon on your morning oatmeal. Just remember, supporting immunity doesn’t have to be complicated; sometimes it is the smallest daily habits that make the biggest difference.

Are you interested in more ways to keep your immune system strong and resilient? Do you want to boost your immune system before the onset of the cold and flu season? Let’s chat! Schedule a complimentary consultation with us today. Visit www.noshoesnutrition.com and sign up for a FREE consultation. We work with clients individually and in groups to help everyone meet their goals.

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References

1.       Isbill J., Kandiah J., Kružliaková N. (2020). Opportunities for Health Promotion: Highlighting Herbs and Spices to Improve Immune Support and Well-being. Integr Med (Encinitas). Oct;19(5):30-42. PMCID: PMC7815254

2.       Mackonochie M., Rodriguez-Mateos A., Mills S., Rolfe V. (2023) A Scoping Review of the Clinical Evidence for the Health Benefits of Culinary Doses of Herbs and Spices for the Prevention and Treatment of Metabolic Syndrome. Nutrients. Nov 22;15(23):4867.
PMCID: PMC10708057