Having a balanced and varied diet is very important nowadays, where a large part of the food is ultra-processed and we are exposed to different diseases. Health is a priority, especially if you find yourself in a stressful, unsafe environment or are vulnerable to some ailment. Three pillars for taking care of your health and having a healthy immune system are exercising regularly, staying hydrated, and maintaining a balanced diet that includes herbs and spices with high nutritional levels.
In this article, we will discuss some of the foods recommended to add to your diet to boost the immune system and enhance your defenses against various diseases. Schedule an appointment at Mitogenesis so that our medical team can advise you and recommend a diet and lifestyle changes that will help improve your health.
A strong and healthy immune system helps improve immunity and combat certain diseases caused by microorganisms and common environmental pathogens. You won't notice that your immune system is weakened and working harder until you get sick because its functions are silent.
For this reason, it is key to maintain excellent health, have a balanced diet, exercise, reduce stress, and take care of your immune system. This will bring many benefits to your life.
The job of the immune system is to protect the health of the body. When it is strong, the defenses against external microorganisms work optimally, and there is an immediate response. This is crucial during exposure to diseases, seasonal climate changes, or in areas with a high population density.
Every day, you encounter some form of unintentional injury. When you cut yourself, scrape, get stung by an insect, or your pet scratches you, the healing process is regulated by immune cells, such as platelets and white blood cells. With a healthy immune system, this process will be faster, and there will be a lower risk of infections.
A strong immune system translates to less overall fatigue, as the body needs less time and energy to fight off any ailment. If you feel constantly tired, even when you get enough sleep, it is likely that your immune system is fighting off some ailment.
The skin, being the largest organ in the body, serves as the primary barrier against microorganisms and diseases. If your system is strong, your skin will look healthier and more radiant. The same happens with hair and nails. Research has discovered that there are specialized immune cells that are key to the growth of hair and nails, called T cells.
For generations, people have used herbs and other foods to treat certain illnesses. Currently, specialists recommend including many of these herbs in the diet, as their nutrients, combined with a balanced diet, have been shown to help protect the immune system and assist the body in preventing or reducing the risk of certain diseases.
Plants are rich in flavonoids, vitamin C, and carotenoids, which help in immune function. Herbs that are high in flavonoids, for example, have a mild anti-inflammatory effect that helps the body get rid of inflammation and speeds up the process of cell regeneration.
Other foods help promote lymphocyte activity, increase the amount of phagocytosis, and induce the production of interferon (a natural substance in the body that helps the immune system combat infections and diseases, such as cancer). Garlic is one of the most popular. Studies have demonstrated its significant impact on the immune system, its ability to enhance its functioning, and its richness in nutrients.
A balanced diet will always help improve health. However, it is important to prioritize certain nutrients that will help you maintain a healthy immune system:
There are a large number of herbs that, if you include them in your diet, will help strengthen the immune system. It is important that, before consuming them, you consult your health specialist to design your diet according to your nutritional needs.
Next, we will discuss the herbs that stand out for their efficiency and widespread use. Many of these options have demonstrated preventive qualities and health benefits:
It is known for its multiple immunomodulatory properties. You can find it in the form of tea or dietary supplements. Traditional uses include treating the common cold, which is believed to lessen its severity and duration. Several meta-analyses found that it could reduce the incidence and duration of this condition by 58%.
It is rich in antioxidants, especially flavonoids. Some studies have found that elderberry extract helps reduce the symptoms and duration of the common cold. It can be found in the form of syrup, tea, or dietary supplements.
This root has been a part of Eastern culture for centuries, both in food and traditional medicine. Daily consumption of this versatile root can promote overall health. Some research suggests that it helps improve the immune response due to its anti-inflammatory properties.
It is a spice with a long history with humanity. People use it in food, as a seasoning, supplement, and even for direct consumption. It contains allicin, a compound with potent antibacterial, antiviral, and antifungal effects.
Traditionally, it has been used to reduce the effects of colds and flu, to help heal superficial skin wounds, and against the bites of some insects, such as mosquitoes. Some studies have shown that regular use in the daily diet can help reduce the frequency of colds and promote the health of the immune system.
It is an herb native to the southeast of India that has spread all over the world. Its versatility in cooking or consuming tea makes it very popular. Researchers have also discovered that it aids in the fight against some infections by enhancing the immune system's health.
Traditional Chinese medicine has used this plant for centuries to enhance the immune system. It promotes the production of white blood cells and antiviral defenses. In traditional Chinese medicine, it is regularly used for immune resistance, benefits that some pharmacological studies have confirmed, in addition to some anti-inflammatory effects.
Each of these herbs plays a crucial role in supporting immune health, whether through direct antimicrobial effects, inflammation control, or inflammation reduction. While they can be used as natural remedies, it is recommended to consult with a healthcare provider before incorporating them into your routine, especially for individuals with underlying conditions or who are taking medications.
At Mitogenesis Regenerative Medicine, we can find a comprehensive strategy that can transform your life, alleviate inflammatory processes, and detoxify the body to improve overall well-being and quality of life.
If you wish to contact Dr. Mel Schottenstein at Mitogenesis or learn more about the treatments we offer, please call us or fill out a contact form with your information!
The 16 Best Antiviral Herbs and Supplements To Boost Your Immune System and Keep You Healthy (https://www.medicinenet.com/16_best_antiviral_herbs_supplements_boost_immune/article.htm)
14 Herbs for Immune Support (https://www.herb-pharm.com/blogs/herbal-education/14-herbs-for-immune-support)
Opportunities for Health Promotion: Highlighting Herbs and Spices to Improve Immune Support and Well-being (PMCID: PMC7815254)
Herbal Medicine Allies for Immunity (https://www.miog.com.au/blog/herbal-allies-for-immunity)
Natural Ingredients to Improve Immunity (PMCID: PMC10143734 PMID: 37111285)
Reviewed by:
Dr. Mel Schottenstein
Naturopathic Doctor
NMD, MBE, MScN, FICT, FSCT
Disclaimer: The information in this article is provided for informational purposes only and is not a substitute for the advice of your physician or other health care professional. Do not use the information to diagnose or treat a health problem or disease. Always consult with a healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem.
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