Which plant to strengthen the immune defenses?

The “immunity” reminder

The immune system is all 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 up throughout our lives . The latter is said to be “specific”, because it will involve antibodies chosen to defend precisely the type of threat that will have to be fought. Innate immunity consists of the physical barriers imposed by our organism in the face of an 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, these are non-specific cells that will act quickly in the immune response. Acquired immunity is specific and is built up as and when the attacks the body faces. When it intervenes, it is because the threat in question has already encountered our organization. This is the principle of memorization of the immune system . Vaccination is based on this principle. It allows the body to be brought into contact with the antigen of the microbe in question (bacterium or virus) devoid of toxin, so that the body produces and stores the antibodies concerned. In this way, the body will more easily and effectively fight disease before it has the opportunity to encounter it in its lifetime. It is also thanks to acquired immunity that chicken pox can only appear once in our lifetime. Acquired immunity includes cell-mediated immunity (T-lymphocytes) and humoral-mediated immunity (B-lymphocytes) . It is the latter that allows the memory of antibodies to prevent more quickly a future attack of the same pathogen. Immunity includes, in a broad sense, all the mechanisms that will allow the body to defend itself against threats that could harm its balance. Allergies and immune or autoimmune diseases constitute a dysregulation of the immune system. It is a complex part which is still poorly known. 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 trouble fighting small everyday infections (viral or bacteriological). Wounds take longer to heal . Your body will find it difficult to undergo physical effort, with difficulty in recovery. You may experience undue fatigue throughout the day, even after a good night's sleep. You may also experience difficulty concentrating and remembering due to this asthenia.

If you think you have a weakened immune system, be sure to consult your doctor so that he prescribes a blood test with a blood count. Pay attention to self-medication, taking food supplements is not without risk if it is poorly adapted. Some dietary supplements cannot be added, there is a risk of excess intake of vitamins and minerals. Speak with a healthcare professional.

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What weakens our body

Not to mention illness, details that accumulate on a daily basis can affect the functioning of our defenses:

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

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

How to strengthen your immune system naturally?

The vitamins and minerals ensuring 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 boost your immune system. Not only are they rich in fibre, vitamins and minerals, but they also contain nutrients that have the benefits of improving your overall health.But what about plants in herbal medicine?

Here are 10 plants to strengthen the immune defenses

1 - Echinacea ( Echinacea purpurea L.): endemic to the plains of North America, this plant contains interesting components for the protection of the body(1). Among them, caffeic acid derivatives and alkylamides are involved in immunoregulation; the polysaccharides stimulate the production of antibodies and the phenolic compounds support the defenses of immunity. Echinacea is characterized as immunostimulant and anti-infectious. 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 to have a beneficial role on stress, this plant contains ginsenosides (3), active ingredients that will play a role in inflammation and cell oxidation. Attention, this plant is not recommended for people on antidiabetic treatment (Plant 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 decrease 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. Flavor enhancer in everyday dishes, this plant can also relieve respiratory pathologies (cough, bronchitis, allergy), inflammation (acting as an antiseptic and antifungal). Thyme also has spasmolytic properties, it relieves intestinal disorders. 7 - Eucalyptus ( Eucalyptus globulus ): native to Australia, this plant has antiviral, antifungal and antibacterial activity. It boosts the immune defenses by contributing to the production of white blood cells, thus increasing, in this way, the production of antibodies and improving the immune response during a microbiological attack. Eucalyptus is also known for its minty scent and its effects on the respiratory system due to the cineol 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 natural anti-inflammatory (4). Be careful, ginger can interact with certain medications, please consult your doctor if you are undergoing treatment. Heavy consumption by 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 intervention. 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, cell protection, natural defenses and immunity. 10 - Astragalus ( Astragalus membranaceus ): Used in Chinese medicine for hundreds of years, Astragalus helps to boost immune function. Indeed, this plant has immunomodulating, 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 defences?

Some 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 preparation into a container containing the fresh thyme
• Let stand 10 minutes
• Filter, then add flavors according to your preferences: honey, lemon, cinnamon...
• Taste!

Decoction of ginger with lemon and honey :

• Cut 5 cm from a ginger rhizome, remove the skin and chop finely into slices.
• Start boiling 1L of water in a saucepan.
• When the water begins to boil, add the thin slices of ginger and cook over low heat for approximately 20 minutes.
• Remove the pan from the heat and let sit for 15 minutes, placing a lid on it to keep in the heat.
• Then add a teaspoon of honey and two tablespoons of lemon juice (it's even better if squeezed).
• Taste!

Info: here the decoction is preferable to an infusion to extract a greater quantity of active ingredients. The decoction is the fact of infusing the plant by continuing to heat the water until it boils. An infusion is the fact of bringing simmering water directly to the plant, in which it will be left to rest. Indeed, for root or rhizome-based preparations, it is necessary to heat the plant longer, the cellulose layers of this part of the plant being 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 tea : Black cumin contains thymol. It is an active antiviral substance beneficial for the immune system. Black cumin tea helps digestion and has carminative properties. It therefore gives a real advantage 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 good for intestinal comfort). Then, let the preparation rest for 15 minutes, covering it. Filter the preparation, and enjoy! Note: it is best to buy black cumin seeds from the organic sector to take full advantage of the properties of this plant.

Recipe idea to boost your immunity

Turmeric, whose virtues have been mentioned above, can very easily season your dishes. Plus, it goes perfectly with ginger! Here is a quick and easy chickpea curry recipe: 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 (the cooking time varies depending on the nature of the rice: basmati rice, Thai rice, etc.).

• In a saucepan, add the chickpeas.
• Add 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 squeeze of lemon juice and a pinch of salt.
• Serve with the rice.
• Taste!

Many spices and aromatic plants have interesting properties for our immune system and limit inflammation. In addition, they add color and taste to your small dishes, 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, it is the source of all the functions of your body.

The 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, flus and colds. Anti-flu essential oils can also relieve symptoms such as cough, nasal congestion and headache. Is the use of plant extracts possible to strengthen your immune system? Yes, it would seem that essential oils can play an important role in the prevention and cure of 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. Seedlings . 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.