Our body possesses a natural shield to defend against external threats: our immune system. This complex system is composed of various interdependent elements (tissues, organs, cells, proteins, etc.), and its overall proper functioning depends on several factors, such as our lifestyle and diet. It is possible (and easy!) to strengthen our natural defenses daily for optimal immunity.
In this article, you will find various effective natural ingredients to care for and support your immune system.
Plants that boost the immune system
Nature abounds with plants whose benefits are recognized for supporting our natural defenses.
Garlic (Allium sativum): considered a fortifying food for centuries, garlic possesses powerful antibacterial and antiseptic properties thanks to its sulfur compounds such as allicin.
Astragalus (Astragalus membranaceus): thanks to its antioxidant compounds such as cycloastragenol, this adaptogenic plant also possesses immunomodulatory properties which make it interesting for preventing respiratory ailments and strengthening the immune system.
Turmeric (Curcuma longa): rich in curcumin, a molecule with antioxidant and anti-inflammatory properties, it strengthens natural defenses by fighting against the harmful effects of free radicals, and by stimulating the immune response.
Purple coneflower (Echinacea purpurea): it is said to strengthen our immune system thanks to the immunostimulating properties of the active molecules in its roots and aerial parts (alkylamides and polysaccharides).
Eleutherococcus (Eleutherococcus senticosus): Thanks to its adaptogenic properties, this plant strengthens our body's resistance to stress. Scientific studies show that eleuthero extracts stimulate natural defenses and interact with immune cells.
Ginger (Zingiber officinale): Ginger root is a source of various molecules of interest such as gingerol, beta-carotene (vitamin A) and capsaicin, giving it anti-inflammatory, antibacterial and antioxidant properties.
Thyme (Thymus vulgaris): thanks to its antiseptic and purifying properties, it is particularly indicated for the care of the ENT (ear, nose, and throat) system. Its traditional properties are also recommended by European health agencies for treating ENT conditions (coughs, colds, bronchitis, laryngitis).
The treasures of the beehive, treasures for our immunity
The benefits of bee products are widely recognized. Since ancient times, they have been used by humans to strengthen their bodies.
Propolis : Within the hive, propolis is produced and used by bees to strengthen the walls and fight against the invasion of unwanted organisms (microbes, fungi). Whether green, red, or brown, depending on the tree species from which it originates, its beneficial effects on the immune system are due to its key molecule, artepillin-C, which has recognized antibacterial and anti-inflammatory properties.
Royal jelly : This is the exclusive food of the queen and the larvae of the swarm, produced by worker bees. Its exceptional nutritional composition, with its 10-HDA fatty acid (trans-10-hydroxy-2-decenoic acid) and its MRJP (Major Royal Jelly Proteins), makes it an excellent ally for supporting the immune system.
Honey : produced by worker bees from flower nectar, honey serves as food for the entire hive. While it is mainly composed of water and sugars, proteins and minerals, it also contains other beneficial nutrients, such as antibacterial enzymes, antioxidant and anti-inflammatory flavonoids, and antiseptic compounds (inhibins and defensins).
The right foods to support our immunity
The proper functioning of our immune system is linked to an adequate intake of certain nutrients, such as vitamins and trace elements. It is important to carefully consider our diet so that it provides our body with these essential nutrients.
Foods that are sources of vitamin A:
Vitamin A contributes to the normal function of the immune system. Vitamin A is primarily obtained from foods rich in carotenoids. Good sources of vitamin A include: organ meats (turkey, chicken), beef liver, carrots, sweet potatoes, spinach, kale, squash, herring, cantaloupe, and red bell peppers.
Foods that are sources of vitamins B9 and B12:
Vitamins B9 and B12 contribute to the normal function of the immune system. Good sources of B9 include: liver (poultry, veal, duck, turkey, pork), nutritional yeast, dried herbs (mint, basil, herbes de Provence, marjoram, sage, thyme, etc.), soy and chickpea flours, broad beans, mung and kidney beans, lupins, lentils, etc. Good sources of B12 include: royal jelly, offal (kidneys, pork, veal, and lamb liver, etc.), salmon roe, octopus, anchovies, mackerel, herring, sardines, shrimp, mussels, etc.
Foods that are sources of vitamin C:
Vitamin C contributes to the normal function of the immune system. Good sources of vitamin C include: acerola, guava, blackcurrant, parsley, thyme, chili pepper, horseradish, kale, bell peppers (red, yellow, and green), lemon, and broccoli.
Foods rich in zinc:
Zinc contributes to maintaining the normal function of the immune system. Sources of zinc include: oysters, wheat germ and bran, crab, meat (beef, veal), sesame seeds, poppy seeds, and baker's yeast.
Foods rich in selenium:
Selenium contributes to the normal function of the immune system. Sources of selenium include: fish (monkfish, tuna, mullet, cod, swordfish, sole, mackerel), kidneys (pork, veal, beef), liver (cod, poultry), egg yolks...
Foods rich in iron:
Iron contributes to the normal function of the immune system. Good sources of iron include: red meat, seafood (oysters, clams, mussels), legumes (lentils, white beans, soybeans), tofu, dried herbs (thyme, basil, mint, marjoram, herbes de Provence, bay leaf, parsley, savory, oregano...), spices (cumin, turmeric), cocoa, wakame seaweed...
Sources of probiotics:
With nearly 70% of our immune cells produced by the bacteria in our gut microbiota, numerous studies have examined the benefits of probiotics on our immune system. Overall, probiotics appear to promote the production of antimicrobial molecules, reduce intestinal permeability, and help prevent viral infections. It is therefore beneficial to consume probiotic-rich foods such as yogurt, blue cheeses (Roquefort, Bleu, etc.), and fermented foods like sauerkraut, kefir, kombucha, tempeh, and miso.
To maintain a healthy gut microbiota, sufficient fiber intake is also recommended. Fiber promotes a balanced gut flora by "feeding" the bacteria. Good sources of fiber include fruits (raspberries, blackcurrants, blackberries) and vegetables (artichokes, Jerusalem artichokes, parsnips, cabbage, spinach, fresh), dried fruits (prunes, apricots, dates), whole grains, legumes (lentils, broad beans, beans), and even 70% dark chocolate.
There are many natural solutions to support our immune system, each offering different and complementary benefits. Besides our diet, other factors influence the effectiveness of our immune defenses. Regular physical activity, sufficient sleep, and managing often chronic stress also contribute to making us more resistant to winter illnesses.
