Immune System Boosters to Help Fight off Illness

Immune system support is important all the time, but in the time of a pandemic, this is especially true now. Most of us are doing what we can to stay safe and healthy, but are there actions we can take to support our bodies that go beyond simply eating well and finding the discipline to exercise? Some herbs and vitamins could boost the immune system, giving the body its best shot at potentially fighting off illness. See which foods and supplements might provide the most benefit.

Herbs that May Help Us Stay Healthy

Humans have been harnessing the medicinal properties of herbs since before written history. Herbal medicine generally uses the extracts of whole plants, which can come in the form of tinctures, pills, teas, syrups or ointments. Try these herbs to boost the immune system and possibly help to fight infection:

• Basil is an aromatic herb that may reduce the severity of many infections. In India, it’s traditionally used to avoid or reduce the severity of swine flu.
• Licorice is an expectorant and can soothe sore throats. It may also have protective properties against several viral infections.
• Ashwagandha seems to increase energy levels and may also boost the immune system. It comes in capsule or extract form.
• Echinacea is a common supplement of choice during flu season, and with good reason. Studies have found that it may be beneficial against numerous viruses that attack the respiratory system, including H1N1 (swine flu) and H5N1 (bird flu), so it stands to reason that it could help against coronaviruses as well.

These are just a handful of powerful herbs that may make a difference if the body falls under attack. Make sure to research any herbal supplement thoroughly, checking for drug interactions and contraindications before adding it to any kind of regimen. And as with anything you're considering ingesting, be sure to ask a healthcare provider.

Spices That May Be Immune Boosters

Several spices may also help us stay safe through the pandemic. Try experimenting with a variety of spices to give meals a healthy, infection-fighting kick. Some great choices may include:

• Ginseng is a powerhouse when it comes to regulating the immune system, knocking out inflammation and reducing infection. It’s also rich in powerful, health-boosting antioxidants called polyphenols.
• Wasabi is a spice used in Japan, known for its hot bite. It may have antimicrobial, anti-inflammatory and anticancer properties, making it a great choice for overall health, even when we aren’t boosting our immune systems for a pandemic.
• Ginger may have positive effects on cytokine levels. According to an article recently published in The Lancet, high levels of cytokines may be a deadly factor in serious COVID-19 infections.
• Turmeric may reduce proinflammatory cytokines and activate a variety of immune cells, including T cells, B cells and so called "natural killer" cells.
• Garlic may have immune-boosting properties. It’s also a natural antiviral and antibiotic.
• Hot peppers are loaded with antioxidants. They’re also a rich source of vitamin C, which may help the body ward off infections. Capsaicin, which gives hot peppers their bite, has demonstrated strong antiviral and antibiotic properties.

Use a combination of spices in your foods and find a new favorite flavor or o build your own custom palette of flavors. Give yourself a healthy treat by making garlic or ginseng tea with a dash of honey and lemon then snack on some wasabi peas. You can also take most spices in supplement form but let's be real, most of these are too delicious to skip and whole foods are usually best.

Food as an Immune Booster

Explore the incredible medicinal powers of food. You can go a long way to improve immune health just by eating a balanced diet — nothing is better for the body than eating healthy. But you can help your body even further by including these immune-boosting foods in that healthy diet:

• Citrus fruits contain vitamins A and C, along with numerous other vitamins and minerals. They’re rich in antioxidants and other immune-boosting nutrients that make them a great choice for maintaining good health. Vitamin C is so promising that clinical trials are currently underway to determine whether high doses (administered in a hospital) might be a good supplementary treatment option.
• Green tea is a good source of quercetin, a polyphenol that has incredible effects on the immune system. Quercetin can also reduce proinflammatory cytokines.
• Fatty fish are rich in omega-3 fatty acids, which may have profound effects on the immune system. It seems to increase the production of T cells, as well as natural killer cells, both of which can affect viral load. Remember that you can get this fatty acid from plant sources too, such as ground flax which can be sprinkled on any meal.
• Mushrooms can be a source of vitamin D, which can boost innate immunity, helping the body to be ready for an infection when or if it does come.
• Fermented foods contain probiotics, microorganisms that work with the body to assist in certain functions. Probiotics may stimulate the immune system, reduce inflammation or even lower cancer risk.

A diet rich in a variety of nutrients will give many of us the edge we need to keep our bodies fighting the good fight. Remember COVID-19 is new to humans, so our immune systems don’t have any built-in defenses against the virus. Starting off as healthy as possible, fueling it with the right vitamins, minerals and fiber, will give the body its best chance of beating the infection without serious complications.

Keep in mind, too, that research on COVID-19 treatments are still in process, so we know little about what’s effective against it and what isn’t. These immune system boosters aren’t proven to ward off the coronavirus. Use all supplements or potential treatments with caution and check with a doctor to be sure it's safe — this goes double if you're currently taking medications.

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