7 Immune-Boosting Herbs and Mushrooms: A Natural Defense
As the season changes from Summer to Autumn, I know it’s time to incorporate my favourite immune-boosting herbs and mushrooms into my daily routine to support my body’s natural defence mechanisms. In this blog post, I will explore seven immune-boosting herbs and mushrooms we can all use to enhance our body's ability to fight off infections and stay strong through the colder months.
1. Reishi Mushroom (Ganoderma lucidum)
Known as the "mushroom of immortality" in traditional Chinese medicine, Reishi is rich in polysaccharides and triterpenoids, compounds that have been shown to boost immune function. It can be consumed in various forms, including:
Supplements: Reishi mushroom powder or extracts are widely available in capsule or tincture form.
Tea: Steep Reishi mushroom slices in hot water for a soothing and immune-boosting beverage.
Recipe: I like to whisk a teaspoon of reishi powder into my morning cup of cacao.
It also blends well into a cacao smoothie, with banana and your favourite milk, perhaps choose organic almond milk as it is also known to be beneficial to the immune system.
Cacao & Reishi Smoothie
Ingredients:
1 teaspoon reishi powder
1 tablespoon cacao powder
1 cup almond milk (or your preferred milk)
1 banana
Instructions:
Blend: For a smoothie, blend the reishi powder, cacao powder, almond milk, and banana in a blender until smooth.
2. Echinacea
This North American native is a popular herb for cold and flu treatment and prevention. Echinacea contains compounds that stimulate the immune system, helping the body fight off infections. It can be taken as:
Supplements: Echinacea is available in capsules, tinctures, and teas. At the first sign of a cold or flu type infection, I take 1 capsule, or a few drops of tincture in water every hour. This may be enough to prevent the full blown infection and give you immediate relief.
Recipe: Echinacea tea is not that tasty, but it blends well with lemon, ginger and honey to make a delicious tea to soothe a sore throat. The Echinacea has a numbing quality and can relieve a sore throat immediately.
3. Andrographis paniculata
A traditional Ayurvedic herb, Andrographis is known for its bitter taste and immune-boosting properties. It can be consumed in various ways, including:
Supplements: Andrographis is available in capsules, tinctures, and extracts. It is extremely bitter so I recommend capsules unless you are tough enough to use the powder.
Recipe: I blend the powders of Andographis, Reishi, Astragalus and Tulsi to make a super strong immune boosting powder that I take every morning in lemon juice. It is truly one of the most bitter flavours in herbal medicine, and so not for the faint hearted. A wise Chinese herbalist also taught me to use it in the belly button, which works really well for kids who won’t tolerate the bitter taste. Make a paste with the powders - and apply a small amount, perhaps the size of a pea, to the belly button every night and it will be absorbed into the body this way.
4. Elderberry
Rich in antioxidants and flavonoids, elderberry is a popular remedy for cold and flu symptoms. It can be taken as:
Supplements: Elderberry is available in capsules, syrups, and gummies. Most kids will love the syrup and the gummies.
I recommend taking a teaspoon of syrup a day if you’re prone to getting colds or flu over winter as a preventative.
Homemade syrup: You can make your elderberry syrup by simmering elderberries with sugar and water. See the recipe below:
Simple Elderberry Syrup Recipe
Note: Always ensure elderberries are ripe and dark purple. Unripe berries can be toxic. The stems are also toxic, so please remove any stems as well.
Ingredients:
2 cups fresh or dried elderberries (stems removed)
3 cups water
1 cup honey (agave, or maple syrup for vegan option)
1 cinnamon stick
1/2 teaspoon ground cloves
Instructions:
Combine ingredients: In a medium saucepan, combine elderberries, water, cinnamon stick, and cloves.
Simmer: Bring the mixture to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the berries are softened.
Mash and strain: Remove the saucepan from heat and carefully mash the berries with a potato masher to release their juices. Strain the mixture through a fine-mesh sieve into a clean jar, discarding solids.
Add sweetener: Stir in honey or maple syrup until well combined.
Store: Allow the syrup to cool completely before sealing the jar. Store in a fridge.
Usage: Take 1-2 tablespoons daily as needed. Can be added to tea, water, or used as a sweetener in other recipes.
The shelf life of homemade elderberry syrup is typically 1-2 months when stored properly.
To ensure maximum shelf life:
Store in a fridge: Avoid direct sunlight and heat.
Seal tightly: Make sure the jar is tightly closed to prevent contamination.
Use a sterilised container: This helps to minimise the risk of spoilage.
If you notice any signs of spoilage, such as mould or a change in colour or texture, discard the syrup immediately.
5. Thyme
Thyme is a versatile herb with antimicrobial properties that can help boost the immune system. It also helps to eliminate phlegm from the chest and sinuses, as an expectorant. It can be used in:
Cooking: Add thyme to your favourite dishes for a flavour boost and immune support. It is particularly delicious with salmon or trout, along with lemon and ginger. Or for a vegan option you can sue thyme with garlic and lemon and create a delicious pasta sauce.
Tea: Steep thyme leaves in hot water for 5 minutes for a soothing, expectorant and immune-boosting tea. You might infuse the tea also with lemon, ginger, echinacea and honey
6. Lemon
Lemon juice is rich in vitamin C, an essential nutrient for a healthy immune system. The essential oil present in the peel is also beneficial as an antiviral and expectorant. They can be consumed in various ways, such as:
Juice: Squeeze fresh lemon juice into water for a refreshing and immune-boosting drink. This is the first thing I do in the morning, and a the colder months arrive, the water is warm to support the body further.
Zest: Use lemon zest to add flavour to dishes and reap the benefits of its essential oils.
Tea: slice a whole lemon and use it to make a tea with ginger, echinacea, thyme and honey for a wonderful soothing and immune-boosting drink. I keep a warm flask of this tea with me at my desk and sip it throughout the day.
7. Ginger
Ginger is a powerful anti-inflammatory, warming herb that can help boost the immune system. It can be consumed in various ways, including:
Tea: Steep ginger slices in hot water for a soothing and immune-boosting tea. Blend with other herbs if you wish to - lemon, echinacea, and thyme are especially delicious.
Cooking: Add ginger to your favourite dishes for a flavour boost and immune support. At this time of year, curry becomes a regular dish for dinner, with Katsu curry one of the family favourites. This can be made as a sauce and used with fish, chicken or tofu, tempeh or Quorn. See the recipe below:
Versatile Katsu Curry Sauce
Yields: 4 servings Prep time: 15 minutes Cook time: 20 minutes
Ingredients:
2 tablespoons coconut oil oil
1 onion, chopped
2 cloves garlic, minced
4 inches or more of ginger, grated
2 carrots, chopped
1 small sweet potato
1 teaspoon cumin ground
1 teaspoon coriander ground
1 tablespoon garam masala
1 teaspoon turmeric
A pinch or 2 of chilli powder if you like a hotter curry
1 can (14.5 oz) coconut milk
1 tablespoon soy sauce
1 tablespoon mango chutney
Chopped coriander
Salt and pepper to taste
Instructions:
Sauté aromatics: Heat the oil in a large saucepan over medium heat. Add the species and fry for 1 minute. Add the onion, garlic, and ginger and cook until softened, about 5 minutes.
Add vegetables and spices: Stir in the other vegetables. Cook for a few more minutes until the vegetables are softened. Stirring constantly.
Simmer: Pour in the coconut milk, soy sauce, and mango chutney. Bring to a simmer and cook for 15-20 minutes, or until the sauce has thickened.
Blend: Add the coriander leaf and using a blender or immersion blender, puree the sauce until smooth. Season with salt and pepper to taste.
Serving suggestion: Serve with your choice of protein, such as chicken, fish, quorn pieces, tofu, or tempeh. Pair with rice and a side salad.
Note: For a thicker sauce, simmer for longer or reduce the liquid.
By incorporating these immune-boosting herbs and mushrooms into your daily routine, you can help strengthen your body's natural defences against illness.
If you have any pre-existing conditions or are on medication, it is advisable to consult with a healthcare professional before making significant changes to your diet or supplement regimen.
And know I am here for you if you need a helping herbalist’s hand to guide you on the path to wellness!
