Which plant to strengthen the immune defenses?

The “immunity” reminder

The immune system is the set of the body's defenses. It can be innate or acquired . Innate immunity is the body's first defense against external aggression. It is present from birth. Acquired immunity comes second and is built throughout our lives . The latter is called "specific" because it will involve antibodies chosen to defend precisely the type of threat that will have to be fought. Innate immunity is made up of the physical barriers imposed by our body against external aggression . The properties of the skin (PH, sweat, dermis, hairiness) and mucous membranes (secretion of protective mucus).

Innate immunity also involves what are called “complement cells” and macrophages, which are non-specific cells that will act quickly in the immune response. Acquired immunity is specific and is built as the body faces attacks. When it intervenes, it is because the threat in question has already encountered our body. This is the principle of memorization of the immune system . Vaccination is based on this principle. It allows the body to be put in contact with the antigen of the microbe in question (bacteria or virus) devoid of toxin, so that the body produces and memorizes the antibodies concerned. In this way, the body will fight the disease more easily and effectively before it has the opportunity to encounter it during its life. It is also thanks to acquired immunity that chickenpox can only occur once in our life. Acquired immunity includes cell-mediated immunity (T lymphocytes) and humoral immunity (B lymphocytes) . It is the latter that allows the storage of antibodies to prevent a future attack by the same pathogen more quickly.

Immunity broadly includes all the mechanisms that allow the body to defend itself against threats that could harm its balance. Allergies and immune or autoimmune diseases constitute a deregulation of the immune system. This is a complex part that is still poorly understood. We will not develop this part here.

How do you know if you have a good immune system?

When your immunity is weakened, your body will have difficulty fighting off minor everyday infections (viral or bacterial). Wounds take longer to heal . Your body will have difficulty with physical exertion, with difficulty recovering. You may feel unjustified fatigue throughout the day, even after a good night's sleep. You may also experience difficulty concentrating and memorizing due to this asthenia.

If you think you have a weakened immune system, be sure to consult your doctor so that he can prescribe a blood test with a blood count. Be careful with self-medication, taking food supplements is not without risk if it is poorly adapted. Some food supplements cannot be added together, there is a risk of excess vitamin and mineral intake. Talk to a health professional.

What weakens our body

Without mentioning illness, details that accumulate on a daily basis can harm the functioning of our defenses:

• Physical and mental fatigue
• Stress
• Lack of physical activity
• Poor food hygiene
• A diet low in fruits and vegetables
• Lack of sun

Be sure to improve these factors before moving on to the next step!

How to boost your immune system naturally?

Vitamins and minerals that ensure the proper functioning of the immune system are well known to the general public (Vitamin C, D, zinc, iron, magnesium, selenium, etc.). Fruits have several natural benefits that allow them to stimulate your immune system. Not only are they rich in fiber, vitamins and minerals, but they also contain nutrients that have the benefit of improving your general health.But what about plants in herbal medicine?

Here are 10 plants to strengthen the immune system

1 - Echinacea ( Echinacea purpurea L.): endemic to the plains of North America, this plant contains components that are of interest for protecting the body(1). Among them, caffeic acid derivatives and alkylamides are involved in immunoregulation; polysaccharides stimulate the production of antibodies and phenolic compounds support immune defenses. Echinacea is characterized as an immunostimulant and anti-infectious agent.

2 - Cypress ( Cupressus sempervirens ) is known to be a natural antiviral (2). Its fruits contain tannins and PACs (proanthocyanidins) which limit the adhesion of viruses to the body's cells and eliminate them.

3 - Asian ginseng ( Panax ginseng CA Meyer): known for having a beneficial role on stress, this plant contains ginsenosides (3), active ingredients that play a role in inflammation and cell oxidation. Be careful, this plant is not recommended for people on antidiabetic treatment (Plants Order of June 24, 2014).

4 - Acerola ( Malpighia glabra ): native to South America, acerola is a red berry that helps maintain immune defenses thanks to its high vitamin C content.

5 - Elderberry ( Sambucus nigra ): Elderberries are rich in polyphenols, resources with anti-inflammatory properties. Polyphenols are also known to reduce the risk of developing cardiovascular disease.

6 - Thyme ( Thymus vulgaris ): thyme is a medicinal and aromatic plant, rich in polyphenols, used since Antiquity for its many virtues. A flavor enhancer in everyday dishes, this plant can also relieve respiratory pathologies (coughs, bronchitis, allergies), inflammations (acting as an antiseptic and antifungal). Thyme also has spasmolytic virtues, it relieves intestinal disorders.

7 - Eucalyptus ( Eucalyptus globulus ): native to Australia, this plant has antiviral, antifungal and antibacterial activity. It boosts the immune system by contributing to the production of white blood cells, thus increasing the production of antibodies and improving the immune response during a microbiological attack. Eucalyptus is also known for its menthol scent and its effects on the respiratory system due to the cineole contained in its leaves.

8 - Ginger ( Zingiber officinale ): tropical plant that contains many active ingredients, the main ones being gingerols and shogaols. These resources are found in greater quantity in the rhizomes, there are also many mineral salts and vitamins. These components make ginger a powerful antioxidant and a natural anti-inflammatory (4). Be careful, ginger can interact with certain medications, please consult your doctor if you are currently taking any treatment. A significant consumption in pregnant women can be dangerous, the maximum recommended daily dose is 2g. In addition, having anticoagulant effects, the consumption of this plant is not recommended before any surgical procedure.

9 - Turmeric ( Curcuma longa ): a perennial plant native to Southeast Asia, it is particularly rich in curcumin. This active ingredient gives it the particularity of being a powerful antioxidant. In addition, curcumin promotes the growth and activity of immune cells. In this way, curcumin plays a role in inflammation, cellular protection, natural defenses and immunity.

10 - Astragalus ( Astragalus membranaceus ): Used in Chinese medicine for hundreds of years, astragalus helps strengthen immune function. Indeed, this plant has immunomodulatory, antiviral and anti-inflammatory properties. These plants support the immune system. They should be consumed in moderation and in no way replace a balanced and varied diet.

Which herbal tea to boost the immune system?

Some of the plants mentioned above can be interesting in herbal tea, for their properties, but also for their taste. Here are some tips for homemade preparations of these organic products:

Fresh thyme herbal tea :

• Boil 1L of water in a saucepan or kettle
• When the water is simmering, pour the mixture into a container containing the fresh thyme.
• Let stand for 10 minutes
• Strain, then add flavors according to your preferences: honey, lemon, cinnamon, etc.
• Enjoy!

Ginger decoction with lemon and honey :

• Cut 5 cm of a ginger rhizome, remove the skin and finely chop it into slices.
• Start boiling 1L of water in a saucepan.
• When the water begins to boil, add the thin slices of ginger and simmer over low heat for approximately 20 minutes.
• Remove the pan from the heat and let stand for 15 minutes, covered with a lid to retain the heat.
• Then add a teaspoon of honey and two tablespoons of lemon juice (even better if it is squeezed).
• Enjoy!

Info: here, decoction is preferable to infusion to extract a greater quantity of active ingredients. Decoction is the act of infusing the plant by continuing to heat the water until boiling. An infusion is the act of bringing simmering water directly to the plant, in which it is left to rest. Indeed, for preparations based on roots or rhizomes, it is necessary to heat the plant for longer, as the cellulose layers of this part of the plant are more robust. Infusions are rather reserved for parts of aerial plants such as leaves or flowers which are more fragile and more easily degraded to extract the active ingredients.

Black cumin herbal tea : Black cumin contains thymol. It is an active antiviral substance that is beneficial for the immune system. Black cumin herbal tea helps with digestion and has carminative properties. It therefore provides a real asset to intestinal comfort in addition to being interesting for the immune system. Here is a homemade preparation method: boil half a teaspoon of black cumin with a few peppermint leaves for 5 minutes (peppermint is also interesting for intestinal comfort). Then, let the preparation sit for 15 minutes, covered. Filter the preparation, and enjoy! Note: it is preferable to buy black cumin seeds from the organic sector to take full advantage of the properties of this plant.

Recipe idea to strengthen your immunity

Turmeric, whose virtues have been mentioned above, can very easily season your dishes. In addition, it goes perfectly with ginger!

Here is a quick and easy recipe for chickpea curry:

Ingredients :

• Canned or jarred chickpeas (500g)
• White rice of your choice (100g)
• Coconut milk (20 cl)
• Coriander powder (3 tsp) or fresh (a small bunch)
• Curry powder (3 tsp)
• Turmeric powder (2 tsp)
• Fresh ginger
• Salt
• Lemon juice

Preparation :

• Cook the rice as indicated on the package (cooking time varies depending on the type of rice: basmati rice, Thai rice, etc.).

• In a saucepan, pour the chickpeas.
• Add the curry, turmeric, coriander and peeled or grated ginger.
• Heat over medium heat for 10 minutes.
• Add the coconut milk.
• Let simmer for 5 minutes.
• Add a dash of lemon juice and a pinch of salt.
• Serve with rice.
• Enjoy!

Many spices and aromatic plants have interesting properties for our immune system and limit inflammation. In addition, they add color and taste to your meals, don't forget them. The quality of your immune system will be closely linked to your quality of life, and above all, to your food intake. Do not neglect your diet under any circumstances, it is the source of all your body's functions.

Essential oil to strengthen your immune system

Essential oils are known to have many medicinal properties and to protect the body against infections. Some plant extracts are very effective in preventing respiratory infections, flu and colds. Anti-flu essential oils can also relieve symptoms such as coughs, nasal congestion and headaches. Is it possible to use plant extracts to strengthen your immune system? Yes, it seems that essential oils can play an important role in preventing and curing several ailments. Find our essences here!

Bibliographic references:

(1). Balčiūnaitė-Murzienė G, Miknienė Z, Ragažinskienė O, Juodžiukynienė N, Savickas A, Savickienė N, Pangonytė D. Echinacea purpurea L. (Moench) Hemagglutinin Effect on Immune Response In Vivo. Plants . 2021; 10(5):936.

(2). Amouroux P., Jean D., Lamaison JL Antiviral activity in vitro of Cupressus sempervirens on two human retroviruses HIV and HTLV. Phytother Res. 1998;12:367–368.

(3). David Kiefer, Traci Pantuso. Panax ginseng . Am Fam Physician . 2003 Oct 15;68 (8): 1539-42.

(4). N. Nakatani. Phenolic antioxidants from herbs and spices. Biofactors . 2000;13(1-4):141-6.

(5). Astragalus membranaceus. Monograph Altern Med Rev. 2003; 8:72-77.