During the colder months, these are the items that I stock up on and recommend you keep in your kitchen to help strengthen your immune system and improve overall wellness. Did you know that 70% of our immune system lives in the gut? It’s critical to nourish your body with the most nutritious foods to support your gut microbiome and immune health. Check out my list below of 5 Easy Essentials to Keep on Hand to Boost Your Immune System.
1. Citrus Fruit
Fruits are delicious, versatile and easy to add to smoothies, juices, sinus steams, and can help get rid of excess mucus.
My must-haves are lemons, limes, oranges, and grapefruit. Since childhood, we have been told that oranges are a great source of vitamin C. However, did you know kiwis have 3 times more vitamin C than oranges? Try adding them to your fruit salad for a sweet and tangy taste.
Tip: Buy organic fruits at a health food store or your local farmer’s market because they are grown without chemical fertilizers and synthetic pesticides.
2. Herbal Teas
A little confession: I’m obsessed with teas. Truthfully, I love tea because it’s affordable, easy to prepare and can be consumed during any time of the day, hot or iced.
Some of my favorites are:
- Lemon, Thyme, Ginger and Honey – soothes sore throat, rich in vitamin C, can help suppress cough, eases sore throats, powerful anti-inflammatory
- Peppermint – anti-microbial, antioxidants, helps soothe upset stomach, gas, can help relieve clogged sinuses, and eases headaches
- Echinacea – can reduce the length of a cold, soothes sore throats
- Chamomile Lavendar – acts as an anti-inflammatory, helps with muscle relaxation and can improve sleep
- Green Tea – packed with antioxidants, great for oral microbiome health, help boost energy levels
- Burdock Root – helps reduce fever and remove toxins from blood
- Ginger – cold symptoms, such as sore throat and congestion, reduce throat infection, highly anti-inflammatory
A bonus for the girlies: try red raspberry leaf tea, ginger tea, chamomile, or dandelion root tea to help with your period cramps and other symptoms. They are said to be effective for relieving cramps, balancing hormones, and reducing PMS symptoms. Be sure to talk to your doctor before trying anything new.
3. Essential Oils
After taking an Essential Oils 101 seminar a few summers ago, I’ve come to appreciate naturally scented oils for their many healing properties.
How It Affects Respiratory Health
Many of us enjoy lighting candles around the house, but did you know they release toxins into the air? As a healthier alternative, I use essential oils because unlike conventional candles, they are not made with toxic chemical additives and artificial fragrances.
Tip: With quality oils and a simple, modern oil diffuser, you can easily create a calming, spa-like atmosphere in any room of your home. Diffusers can be found at Target, Kohl’s or an online herbal store. Keep in mind that glass, ceramic or bamboo diffusers are better quality than plastic ones.
“When you burn those traditional candles, their toxic fumes go right into the air in your home and add to air pollution. This compromises the air quality for you, your family, and even pets.”
These are my top essential oils:
- Eucalyptus oil – great for chest congestion (to take it a step further, you can find a eucalyptus plant at your local flower market or Trader Joe’s and hang it on your shower head for a steamy, invigorating sinus cleanse)
- Lavender oil – known for its calming properties, peppermint is great for respiratory and digestive health, relieving headaches and can help promote focus and concentration
- Frankincense – very pricey and one of the most highly praised oils that helps promote focus. It’s excellent for respiratory health and can be mixed with lots of other essential oils
- Lemongrass – has antibacterial properties and promotes good air quality
4. Herbs & Spices
Spices shouldn’t be reserved for cooking alone. Keeping savory ingredients like turmeric, black pepper, cinnamon, cayenne pepper, ginger, star anise, clove, thyme, rosemary, mint, and fennel seed on hand could help support your immune system in the winter and all year long.
Turmeric and black pepper together boost the active ingredient, curcumin, which can help reduce chronic inflammation in the body. Fennel and ginger powder are great for digestion. Keep in mind that a healthy gut is important for the immune system! Cayenne pepper helps with clearing sinuses and can be added to juices, soups, and stews.
5. Root Vegetables
Not only are root vegetables in season, but they also have incredible health benefits. Ginger is versatile and great to chop up and use in teas or when making soups, stews, and sauces. It also aids in digestion (again, immune health starts with your gut).
A recent favorite of mine is thyme which has great antibacterial benefits and is very beneficial when used in tea. Just pour the water over thyme, a slice of lemon, knob of ginger (or ginger powder), and add a about 1 teaspoon of honey when it cools down a bit. You can also sprinkle thyme on potatoes, add to soups, and many other dishes to reap the benefits. Snacking on raw carrots can help increase your energy throughout the day. Garlic is packed with antioxidants and tastes yummy on pretty much everything.
Conclusion
It’s important to remember that our bodies need a variety of fruits, vegetables, herbs, and spices in our diet to support our immune system. One item alone on this list will not cure, treat, or prevent any illness. It’s always best to talk to your doctor before taking any new medications, trying new foods, or supplements. Additionally, practicing an active lifestyle, stress management, and reducing intake of alcohol and other substances, can help keep you healthy.
Sources:
Natural Flu Remedies: For Symptom Relief and to Shorten Duration (healthline.com)
How to Get Rid of the Flu: 11 Remedies You Need to Know – GoodRx
15 Cold and Flu Home Remedies (healthline.com)
10 Best Teas for Cold and Flu Symptoms (goodhousekeeping.com)
Tea for Colds: Types of Tea, Benefits, and Efficacy (healthline.com)
Tea for colds: Benefits, types, and other treatment options (medicalnewstoday.com)
Burdock Root: Benefits, Side Effects, and More (healthline.com)
8 Natural Remedies for Combating the Flu (verywellhealth.com)
Spring Eating Tips Inspired by Traditional Chinese Medicine (healthygreenkitchen.com)