Herbs and Foods to Boost Your Immune
System
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August 9, 2010
By Katrina Devine, Contributing Columnist
Aching head? Runny nose? Swollen lymph nodes? Fatigued? Are you
sick again? You might think that you are just unlucky but there might
be something more behind your frequent illnesses. You could be
suffering from a weakened immune system.
According to the American Lung Association, the common cold
accounts for more visits to the doctor than any other condition. Adults
get an average of two to four colds per year so if you are getting these
colds more frequently then you may want to boost your immune
system.
What Is Your Immune System?
Your immune system works to keep your body healthy and also fight
any foreign bodies that are unwelcome within your body. White blood
cells are released from places in your body like your spleen and your
bone marrow. The most important element is the lymphatic system. It
tries to filter any foreign bodies before they do any damage. That is
why when your lymph nodes are swollen it is normally due to an
infection attacking your body.
Below are some herbs and foods that can help you prevent illness by
boosting your immune system.
1. Ashwagandha: This is an ancient herb also known as "withania
somnifera". A study conducted by the Department of Microbiology,
Medinova Diagnostics Center, Pune, India, in 1996, found that
ashwagandha was able to boost the immune system and added to the
amount of anti-bodies in produced in your body.
Ashwagandha is commonly taken in a tea. To make the tea you need
Ashwagandha root in powder form. You add one teaspoon of the
powder to water and boil for approximately 15 minutes. Then serve
with honey to taste. It is recommended that you drink the tea at least
3 times daily.
2. Garlic: Garlic boosts your immune system. Garlic is a common herb
found in many kitchens across the country. Garlic is normally added
for taste but research shows it has health benefits which make it
worth taking by itself. A study conducted by the Faculty of Chemistry,
National University of Mexico, Mexico, in 2004, examined the
difference between raw garlic and garlic that had been cooked. They
found that raw garlic can improve your immune system. Therefore the
benefits that you get from the garlic in your food are reduced so a
garlic supplement is recommended.
3. Raw fruits and vegetables: Raw fruits and vegetables help to boost
your immune system . It is not only raw garlic that can help, simply
eating plenty of fruit and vegetables can help your immune system.
When you cook vegetables, they lose some of their goodness with the
heat. A study conducted by the Cancer Prevention Research Program,
the Fred Hutchinson Cancer Research Center, Seattle, in 1999,
examined the various human studies regarding the intake of fruit and
vegetables. They concluded that all the studies point to the fact that
vegetables could prevent against disease. They are able to do this
because they stimulate the immune system.
4. Citrus juice: A study conducted by the First Department of
Pathology, Kanazawa Medical University, Ishikawa, Japan, in 1999,
administrated citrus juice to female mice. They found that the citrus
juice improve the lymphatic system of the mice. The lymphatic system
is the centre of your body’s immune system therefore citrus could
potentially help you boost your immunity. The juice of a lemon, lime,
orange or grapefruit should be taken without additives so it is much
better to squeeze your own rather than buying one made from
concentrate.
5. Echinacea: Echinacea is a flower extract has become popular
recently as a treatment for flu’s and colds. A study completed by the
Food Science and Human Nutrition Department, The University of
Florida, Gainesville, in 2000 examined research around the use of
Echinacea in medicine and found that it is effective in reducing the
duration and severity of symptoms in certain conditions. They also
found that Echinacea affects the phagocytic immune system, but not
the specifically acquired immune system. It should be taken over time
as a preventive measure rather than a reactive measure.
6. Elderberry: According to the National Institutes of Health,
elderberry (also known as Sambucus nigra) contain flavanoids which
contain immunologic properties. A study conducted by the Department
of Virology, Hebrew University-Hadassah Medical School, Jerusalem,
Israel, in 1995, found that elderberry could help those with influenza.
Approximately 93% of the patients found an improvement in their
symptoms after 2 days treatment. You can prepare elderberries in
many different ways including jam and wine.
7. Ginseng: A study conducted by the Department of Immunology,
Institute of Microbiology, Bulgarian Academy of Science, in 1990
found that ginseng administrated at a rate of 10mg/kg for 3
consecutive days lead to increase in the cells that protect the body.
Therefore, ginseng can help the immune system. Ginseng is a common
addictive to health and energy drinks but to really gain its benefits you
should take the dried forms.
8. Cat’s claw: This has been used for a long time in central and South
America as a remedy. A study conducted by the Department of
Pediatrics and Center for Cardiovascular Sciences, Albany Medical
College, Albany, New York, in 2000, examined the uses of cat’s claw.
They found that freeze-dried cat’s claw was not as potent as if the cat’
s claw had not been dried. However, they concluded that cat’s claw in
any form can boost the immune system.
9. Licorice Root: A study conducted by the Shibata Laboratory of
Natural Medicinal Materials, Minophagen Pharmaceutical Co., Ltd.,
Tokyo, Japan, in 2000, collected data on the health benefits of licorice
root. They concluded that one of the benefits that licorice has is to act
as an anti-viral, therefore it helps the immune system fight disease.
They also suggest that it can be used as a preventive measure.
10. Mushrooms: Like garlic mushrooms are found right in your kitchen.
A study conducted by the International Centre for Cryptogamic Plants
and Fungi, Institute of Evolution, University of Haifa, Israel, in 1999
examined higher Basidiomycetes mushrooms and if they can prevent
or help disease. They concluded that these mushrooms effect the
immune system positively by helping white blood cell production and
can prevent some disease.
Learn more about the connection between food and your immune
system: Swollen Lymph Nodes -Causes and Remedies/ Top 10 Ways
to Boost Your Immune System / 10 Remedies to Get Rid of the
Common Cold / Swollen Ankles -Causes and Cures
Leg Swelling-Top 10 Causes and Remedies
Bad Circulation --Top 10 Natural Remedies
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