When the hustle gets bustling—and we cram so much into our fall schedules that we’re running on empty half the time— our immune systems are tested.
With cold and flu viruses starting to circulate, it's time to double down on antioxidant-packed foods and supplements that build up our body's natural defenses.
Fortunately, many natural foods, herbs, and supplements can proactively boost immunity and keep us healthy all season.
Let’s take a look at the top 10 natural immune boosters.
- Garlic: This pungent yet delicious bulb is packed with allicin, a powerful antioxidant that promotes the multiplication of white blood cells and helps fight viruses. Research has found garlic's antimicrobial and anti-inflammatory properties make it an effective natural intervention for preventing and treating upper respiratory tract infections.
- Turmeric: The bright yellow spice that gives curry its distinctive colour and flavour, turmeric contains a potent super-compound called curcumin. Research has shown that curcumin can modulate immune responses, increase the production of antibodies, and basically stop viruses in their tracks. Studies suggest that curcumin may help reduce the severity and duration of flu symptoms.
- Vitamin C-rich bell peppers: Just one medium red bell pepper contains 169% of the recommended daily intake of this essential vitamin, and Vitamin C is the MVP when it comes to the development and function of immune cells. Numerous studies have shown that Vitamin C deficiency impairs immunity and increases infection susceptibility. At the same time, supplementation can help prevent and treat respiratory and systemic infections, with the recommended intake being between 100-200 mg/day and higher doses needed to treat infections.
- Zinc-packed pumpkin seeds: If you’re not adding pumpkin seeds—or pepitas—to salads, homemade trail mixes and more, now’s the time start. These tiny seeds are loaded with zinc, a mineral that plays a crucial role in immune cell development. Studies have found that zinc supplementation can enhance the body's antiviral responses and decrease the frequency of developing colds.
- Elderberries: These dark purple fruits are a rich source of antioxidants called anthocyanins, which have been shown to stimulate the production of cytokines, signalling proteins that coordinate the immune system's defences on pathogens that make us sick. Research has revealed that elderberry supplementation can significantly reduce the duration and severity of flu symptoms.
- Immune-boosting mushrooms: Certain species of mushrooms, such as turkey tail, lion’s mane, shiitake, chaga, reishi and cordyceps contain unique polysaccharides that can activate and regulate our immune cells (among other things like reduce stress and boost energy and brainpower). A growing number of studies show the immunomodulatory effects of medicinal mushrooms, underscoring their ability to fight off infections.
- Vitamin D supplements: While our bodies can produce vitamin D through exposure to sunlight, many of us don't get enough—especially here in Ontario during the colder and darker months. Vitamin D is essential for the proper functioning of immune cells, and studies have linked a deficiency to an increased chance of developing respiratory infections.
- Valerian root: This herb is best known for promoting deep, quality sleep, which is imperative for immune health. Research has found that valerian can improve sleep quality and duration, helping to bolster immunity. What’s nice is that you can take it as a hot cup of tea before bed, but it’s also available in capsules and liquid drops.
- Eucalyptus essential oil: This potent essential oil has been shown to have antimicrobial and anti-inflammatory properties that can support respiratory health. Topical application in the form of a roll-on or diffuser can help clear congestion and soothe sore throats—and let’s face it, the refreshing, minty scent is divine.
- Lemon essential oil: Did you know that lemon oil's bright, citrusy aroma can also provide a natural immune boost? Research suggests that inhaling pure lemon oil or topically rolling it (in a carrier oil, like coconut oil) onto your neck can stimulate the production of white blood cells and enhance the body's defences against viruses, especially the flu.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
