Keep your health robust with these hardy herbs to boost your immune system and help ward off germs…
Words: Angela Kennedy Images: Shutterstock
Rosemary
This fragrant favourite contains powerful antioxidants to aid your immune defences. ‘Rosemary is rich in immune-supporting iron. But it also contains phenolic acids, such as rosmarinic and carnosic,’ says Elena Holmes, nutritional therapist at Plant-Based Health Professionals UK (plantbasedhealthprofessionals.com).
‘Studies suggest that phenolic acids can help reduce your stress response. Excessive and long-lasting stress suppresses your immune
function. So phenolic acids in rosemary lend a hand to your immune system.’
Rosemary oil also has antiseptic compounds including camphene, which helps you decongest and get rid of mucous.
Add a few fresh sprigs to a large bowl and add boiling water. Cover with a towel and allow to infuse for 10 minutes, then take off the towel and allow the water to cool a little before draping a dry towel over your head and steaming your face, taking in deep, slow breathes (make sure the steam isn’t too hot) for a few minutes at a time.
Chives
These pretty purple-flowering green stems add a light, onion-style garnish to meals, while also being an immune nutrient powerhouse. ‘Chives are bursting with immune-supporting vitamins C and A. Both vitamins help to maintain skin and mucosal integrity (the barrier lining of your mouth, nose and lungs), making it more difficult for microbes to invade your body. Plus, folic acid, which is vital for the development of immune cells, and fibre, which supports immunity by feeding beneficial microorganisms in your gut, are also plentiful in chives,’ says Elena.
‘Phytochemicals in chives, such as allicin and quercetin, aid good immune function with their potent anti-inflammatory and antioxidant properties,’ she adds.
Sprinkle chives into soups, stews or salads. Or make chive oil by soaking chopped chive stems in olive oil for two weeks.
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Mint
Lush green mint leaves make a zingy addition to both savoury and sweet meals as well as drinks, and they also pack a punch in the immunity stakes. ‘Mint is rich in an immune-supportive trio of vitamin A, folate and iron, which aids the growth of immune cells. The phytochemicals it contains, such as menthol, caffeic acid, ferulic acids and coumarin, also help the immune system fight off infections and recover from inflammation, as well as being antimicrobial,’ says Elena.
A recent review study found coumarin could be effective against multiple strains of bacteria.
Inhale the scent by putting some mint essential oil into a diffuser. Or, steep mint leaves in hot water for five minutes to enjoy a refreshing, immune-supportive brew.
Oregano
This pungent perennial plant is often used to bring a hint of earthy sweetness to Mediterranean, Mexican and Turkish dishes. ‘Oregano is packed with vitamins A, C and E, plus folic acid. Vitamin E is critical for immune function. The herb also contains carvacrol, thymol and terpinene, phytochemicals with potent anti-inflammatory, antibacterial, antiviral and antifungal properties that significantly contribute to fighting infections and recovering from them,’ says Elena.
A study found carvacrol is particularly effective in bolstering immunity against food-borne pathogens, including E-coli and salmonella infections.
Add the fresh herb to stir-fries, stews and pizza, or take it as a tincture or capsules.
Thyme
This aromatic evergreen herb elevates all kinds of savoury dishes and grows readily in a window pot. ‘It’s full of vitamins A and C,
and iron, as well as numerous polyphenols,’ says Elena. ‘Most notable are carvacrol and thymol.’ They reduce inflammation, congestion and alleviate coughs, which assists the immune system in doing its job defending you.
Breathe in thyme’s anti-congestion and cough-soothing benefits by adding a few drops of the essential oil to a diffuser. Alternatively, inhale the scent as a steam treatment using sprigs of thyme or essential oil (as described for rosemary).
