Plant Extract to Boost Immune System Health

In the world of health and nutrition, diet and nature are intrinsically linked. For millennia we have used plants not only as food but as medicine and now, thanks to scientific research, many of these plants have been proven to have the healing properties for which they have long been known. Learn how to use a plant extract to boost immune system health.

What is the Immune System?

Your remarkable body has its own army of defenders which are constantly on guard to protect you from invading pathogens in the form of viruses, bacteria, and fungi. Throughout life you are subjected to an onslaught of organisms which may reach you through breathing in, by swallowing or through skin or mucous membranes. The outcome of whether you succumb to illness from any of these invaders depends greatly upon the severity of the pathogens and on the network of lymphoid organs, cells, humoral factors, and cytokines which are your defenders and are known collectively as your immune system.

The immune system is made up of two specific types:

1. Innate immunity – This is your body’s primary defence which is present from birth. It consists of properties such as your skin with its sweat glands, hairs and acid mantle, also mucous membranes. All of these keep out external aggressors.
2. Humoral immunity – This is immunity which is acquired gradually and builds up over time. It involves the development of antibodies which are formed to ward off the specific threats that need to be resisted.

Humoral immunity is interesting because it has its own memory. When you are in contact with bacteria or viruses, antibodies are produced and stored so when those invaders crop up again, your immune system recognises them and already has the defences in place. It is thanks to your humoral immunity that viruses such as chicken pox and mumps can only infect you once in your lifetime.

This is also the way that vaccination works, allowing your body to be brought into contact with the bacterium or virus in question so that it will build up antibodies and be able to fight that disease in the future.

Leukocytes, also known as white blood cells, are part of both the innate and acquired immune system. They circulate in the blood stream and activate as a response to injury or pathogens.

When pathogens or antigens are present, the immune system’s adaptive response is triggered to remove them and protect your body. This is why ensuring you have a well-balanced immune system is a vital part of staying healthy. When immunity is low, infections and disease can get a foothold. On the other hand, if the immune system is functioning in over-drive, this can lead to allergies and autoimmune conditions.

Maintaining an efficient, well balanced immune system needs good nutrition, including certain vitamins such as vitamins C, D, folic acid and minerals including magnesium, zinc, and selenium. Studies have found that certain plants have immune-enhancing properties due to bioactive phytoconstituents such as polyphenols, terpenoids, and vitamins.

How Can Plants Help Your Immune System?

Consuming a variety of nutritious foods helps us maintain optimum levels of vitamins and minerals to support our immune system. Specifically, vitamins A, C, D, E, and K as well as the minerals magnesium and zinc.

Plants are rich in various compounds known as flavonoids and carotenoids which have anti-inflammatory properties that have a stimulating effect on the immune system.

Because they are rich in vitamins C and K, also in folate and fibre, green leafy vegetables such as kale, chard, and spinach have been heralded as powerful immune system boosters. Broccoli is known to be a super-veg for the immune system, packed with vitamins including A, C, and E as well as fibre and various other antioxidants. It best to lightly steam or microwave broccoli and other green vegetables to keep those nutrients intact.

Citrus fruits are often the go-to food for sourcing Vitamin C, but did you know that red peppers (eaten raw) provide more than double the amount of Vitamin C per 100g than oranges?

Probiotics and prebiotics also play a serious part in reducing intestinal inflammation and easing sensitivity to certain foods.

Examples of prebiotic foods:

• Apples
• Asparagus
• Artichoke (Jerusalem)
• Avocado
• Banana
• Chicory root (inulin)
• Garlic
• Greens
• Flaxseed
• Leek
• Oats
• Onions
• Soybeans
• Wheat bran
• Whole grains

Example of probiotic foods:

• Cheeses that contains live cultures
• Kefir
• Kimchi
• Kombucha
• Tempeh
• Yoghurt with live cultures

Research has found that plant sources of melatonin, a molecule with proven anti-inflammatory and immunomodulatory properties, helps the immune system by increasing cytotoxic activity of attacking cells. Plants with the highest content of melatonin are nuts, certain mushrooms, legumes, seeds and cereals. Studies show that melatonin creates antioxidant and anti-inflammatory activity which boosts immunity.

How to Recognise a Poor Immune System

If you are having trouble fighting off infections such as colds, sore throats etc, and if small scratches and wounds are taking longer than usual to heal, this may be an indication that your immune system needs boosting. You may feel unusually tired after any physical exercise and find yourself needing a rest during the day. You may also notice your concentration and memory are not quite as sharp as usual.

Factors That Can Affect Your Immune System

There are certain issues, apart from diet, that may affect your immune system such as stress and anxiety, lack of sleep, not enough physical activity, lack of daylight and fresh air. It’s worthwhile establishing if any of these may be contributing to your depleted immunity level.

Then there is the question of food. A healthy wholefood diet is your main tool against an impaired immune system, so the inclusion in your daily menu of some of the powerful vitamin-rich vegetables, herbs and fruits known to support immunity is an essential factor in getting your immune system back on track. Replacing processed foods and sugars with healthy alternatives will also help to support the immune system.

Plant Extract to Boost Immune System Health

There are times when you need extra help to keep the levels of vitamins and antioxidant properties topped up. This is where natural plant extracts and immune-boosting supplements can help. Be sure to look for an extract when shopping for suppements rather than simply a dried or powdered whole herb. Extracts are concentrated so you need much less of it to get the required health and wellbeing benefits.

You can read more about supplement extracts here.

Here are some of the main runners in the super-immunity stakes:

Ashwagandha

An adaptogenic herb, sometimes called Indian Ginseng, can help ease the effect that stress has on your body and boost your immune system. Due to immune enhancing properties and antimicrobial activity, ashwagandha can build resistance against infections of the respiratory tract.

Echinacea

Also called purple cone flower, echinacea is reputed to be an immune modulator, which means it can either boost or calm your immune system, depending on what is necessary. It has microbial properties which make it helpful for easing the symptoms of viruses that attack the sinuses, throat and upper respiratory tract.

Studies have found that echinacea can help recovery from flu by boosting the immune system. It does this by activation of white blood cells. It is also a powerful antioxidant, anti-inflammatory and has a cleansing action on the liver.

Elder

Elder is a tree native to the British Isles which has been used for centuries for easing the symptoms of colds, flu and inflammation of the upper respiratory tract. The flowers and berries are both known to have antiviral properties, but the berries are rich in vitamin C (best eaten cooked rather than raw as too many consumed raw can be mildly toxic). It is possible to find dried elderflowers or berries to make a tincture.

Garlic

Medically recognised as a powerful immune modifier, garlic is able to preserve the balance of the immune system. The chemical components of garlic are used in the medical treatment of diabetes, atherosclerosis, and in immunotherapy for cancer treatment.

One of nature’s most powerful antiviral, antibacterial and antioxidant plants due to its active compound, allicin, which is released when the garlic bulb is crushed. It can be added to many dishes such as hummus and salad dressings or used in meat, fish or vegetable dishes during cooking. If you don’t like the taste of garlic, you can take it in capsule form.

Ginseng

A naturopathic herb, the root of ginseng contains ginsenosides which provide its medicinal properties. Ginseng has been used in East Asian medicine for over 2,000 years. Research has found that ginseng can boost resistance to microbial attacks by helping to regulate the immune system.

Lemon Balm

A member of the mint family, lemon balm is a potent antiviral that helps prevent viruses from entering your cells. It may be grown in the garden or in a pot and is helpful for calming the nervous system as well as for easing coughs, colds and cold sores. It may be taken as a tea or a tincture which can also be applied locally to cold sores.

Rosemary

A herb that grows profusely in gardens all over the UK and especially thrives near the coast. It is rich in oleanolic acid which has antiviral properties and can ease the symptoms of flu. It is an antiseptic, antioxidant and a circulation booster. It is also good as a decongestant and can ease the pain of headaches. Fresh or dried rosemary may be added to soups or sprinkled over roast vegetables and meat. It can be made into a tea or tisane and infused in olive oil for to be used as a salad dressing.

Sage

An antiviral herb, sage has an analgesic effect and is particularly good for easing sore throats. Use as a tincture or tea and is especially effective as a gargle.

St John's Wort

A naturopathic herb which grows well in the UK. Often used in natural medicine as a mild antidepressant and mood regulator as it increases the levels of serotonin and GABA in the brain. Studies have found St John’s wort to be effective against viral infections such as flu and against the herpes virus.

It is recommended that you check with a doctor before taking St John’s Wort as it will not mix well with other medications such as serotonin reuptake inhibitors, antidepressants (fluoxetine, paroxetine or other drugs affecting serotonin levels), migraine medication, e.g. sumatriptan, naratriptan.

Thyme

An antifungal and antiviral herb, thyme helps the body destroy pathogenic micro-organisms. It also has essential oils which are antispasmodic so is helpful for use with digestive problems as well as its more well-known use in the treatment of chest and throat infections. Thyme can be made into a tea or tisane as well as adding flavour to many culinary dishes.

Turmeric

The subject of many clinical studies and trials, turmeric has over 200 active constituents which have a medicinal effect on your body. The main active chemicals in turmeric are known as curcumins and these are proven to be antiviral, antifungal, and highly antibacterial. Turmeric helps reduce inflammation and cholesterol and is prebiotic, which means it feeds your good gut bacteria. It is used widely for helping with musculoskeletal problems such as joint pain, as well as for easing asthma and skin issues.

Part of the ginger family of plants, turmeric is known to be a blood purifier and a very powerful cholagogue, meaning it encourages the flow of bile from the gall bladder which helps with the metabolism of fats in the digestive system.

Fresh turmeric root can be used raw to be juiced or made into tea and the dried root powder is a popular ingredient in curries and dhal. Getting enough curcumin from raw or powdered turmeric, to provide the required health benefits, would mean consuming buckets full so many opt for a turmeric extract supplement in capsule form.

Supplements Available for Boosting Immunity

• Ashwagandha Root Extract
• Echinacea Tincture
• Ginseng Extract
• Lemon Balm Tincture
• Curcumin and Black Pepper Extract (Turmeric)
• Vitamin C (Wholefood)
• Vitamin D3 (Wholefood)
• Vitamin K
• Zinc
• Immune Bundle

Conclusion

To ensure you keep your immune system functioning effectively you need to ensure you get plenty of sleep, exercise, fresh air and sunlight. Adjust your diet if necessary to include plenty of fresh fruit and vegetables, whole grains, low-fat protein and dairy, as well as the vitamins recommended to keep your body’s natural defence system firing on all cylinders.

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When it comes to keeping you informed on health and nutrition, we’re here for you and aim to help where we can. If you would like to discuss any aspect of using natural supplements, or would find advice helpful, please feel free to contact us on 01297 553932.