Our bodies have a natural shield against external aggression. This is our immune system. This complex system is made up of various interdependent elements (tissues, organs, cells, proteins...), and its overall proper functioning depends on various factors, such as our lifestyle and diet. It's possible (and easy!) to strengthen our natural defenses on a daily basis to ensure good immunity.
In this article, you'll find various natural active ingredients that are effective in caring for and supporting your immune system.
Plants that boost the immune system
Nature abounds in plants with recognized benefits to support our natural defenses.
Garlic (Allium sativum): considered a fortifying food for centuries, garlic has powerful antibacterial and antiseptic properties thanks to sulfur compounds such as allicin.
Astragalus (Astragalus membranaceus): thanks to its antioxidant compounds such as cycloastragenol, this adaptogenic plant also has immunomodulating properties, making it useful for preventing respiratory ailments and boosting the immune system.
Turmeric (Curcuma longa): rich in curcumin, a molecule with antioxidant and anti-inflammatory properties, it boosts natural defenses by fighting the damaging effects of free radicals and stimulating the immune response.
Purple coneflower (Echinacea purpurea): said to strengthen our immune system thanks to the immunostimulant properties of the active molecules in its roots and aerial parts (alkylamides and polysaccharides).
Eleutherococcus (Eleutherococcus senticosus): with its adaptogenic properties, this plant strengthens the body in the face of stress. Scientific studies show that Eleutherococcus extracts stimulate natural defenses and interact with immune cells.
Ginger (Zingiber officinale): ginger root is a source of various molecules of interest such as gingerol, beta-carotene (vitamin A) and capsaicin, giving it anti-inflammatory, antibacterial and antioxidant properties.
Thyme (Thymus vulgaris): thanks to its antiseptic and purifying properties, it is particularly suitable for treating ENT conditions. In fact, its traditional properties are recommended by European health agencies for ENT ailments (coughs, colds, bronchitis, laryngitis).
Treasures from the hive, treasures for our immunity
The virtues of beehive products are widely recognized. Since ancient times, they have been used by man to strengthen his body.
Propolis: within the hive, propolis is produced and used by bees to reinforce walls and fight against the invasion of undesirable organisms (microbes, fungi). Whether green, red or brown, depending on the species of tree from which it comes, propolis owes its immunity-boosting virtues to its molecule of interest, artépilline-C, with recognized antibacterial and anti-inflammatory properties.
Royal jelly : this is the exclusive food produced by worker bees for the queen and swarm larvae. Its exceptional nutritional composition, with its 10-HDA (trans-10-hydroxy-2-decenoic acid) fatty acid and MRJP (Major Royal Jelly Proteins) proteins, makes it an ideal ally for supporting the immune system.
Honey: made by worker bees from flower nectar, honey provides nourishment for the entire hive. While honey is mainly composed of water and sugars, proteins and minerals, it also contains other beneficial nutrients, such as antibacterial enzymes, antioxidant and anti-inflammatory flavonoids, and antiseptic compounds (inhibins and defensins).
The right foods to support our immunity
The proper functioning of our immune system is linked to an adequate intake of certain nutrients such as vitamins and trace elements. It's important to look after our diet so that it provides our body with these essential nutrients.
Food sources of vitamin A:
Vitamin A contributes to the normal functioning of the immune system. Vitamin A is mainly obtained from foods that are sources of carotenoids. For vitamin A intake: offal (turkey, chicken), beef liver, carrots, sweet potatoes, spinach, kale, squash, herring, melon, red bell pepper...
Food sources of vitamins B9 and B12:
Vitamins B9 and B12 contribute to the normal functioning of the immune system. For B9: liver (poultry, veal, duck, turkey, pork), nutritional yeast, dried herbs (mint, basil, herbes de Provence, marjoram, sage, thyme, etc.), soy and chickpea flours, broad beans, mung and kidney beans, lupins, lentils, etc. For B12 intake: royal jelly, offal (kidneys, pork liver, veal liver, lamb liver, etc.), salmon roe, octopus, anchovies, mackerel, herring, sardines, shrimps, mussels, etc.
Food sources of vitamin C:
Vitamin C helps maintain a healthy immune system. For vitamin C supplements: acerola, guava, blackcurrant, parsley, thyme, hot pepper, horseradish, kale, peppers (red, yellow and green), lemon, broccoli...
Food sources of zinc:
Zinc helps maintain the normal functioning of the immune system. For zinc intake: oysters, wheat germ and bran, crab, meat (beef, veal), sesame, poppies, baker's yeast...
Food sources of selenium:
Selenium contributes to the normal functioning of the immune system. For selenium intake: fish (monkfish, tuna, mullet, cod, swordfish, sole, mackerel), kidneys (pork, veal, beef), liver (cod, poultry), egg yolk...
Food sources of iron:
Iron contributes to the normal functioning of the immune system. For iron intake: red meats, seafood (oysters, clams, mussels), legumes (lentils, white beans, soybeans), tofu, dried herbs (thyme, basil, mint, marjoram, herbes de Provence, bay leaves, parsley, savory, oregano...), spices (cumin, turmeric), cocoa, wakame...
Sources of probiotics:
With almost 70% of our immune cells produced by the bacteria in our intestinal microbiota, numerous studies have examined the benefits of probiotics on our immune system. Overall, probiotics have been shown to produce antimicrobial molecules, reduce intestinal permeability and prevent viral infections. It's therefore a good idea to eat probiotic-rich foods such as yoghurts, blue-veined cheeses (Roquefort, blue, etc.) and fermented foods such as sauerkraut, kefir, kombucha, tempeh and miso.
To take care of your intestinal microbiota, we also recommend a sufficient intake of fiber. In fact, fiber helps maintain a balanced flora by "feeding" the bacteria. Important sources of fiber include fruit (raspberries, blackcurrants, blackberries) and vegetables (artichokes, Jerusalem artichokes, parsnips, cabbage, spinach, fresh), dried fruit (prunes, apricots, dates), wholegrain cereals, legumes (lentils, beans) and 70% dark chocolate.
So there are many natural solutions to support our immune system
acting with different and complementary benefits. In addition to our diet, other
factors play a part in the effectiveness of our immune defenses. Regular physical activity
, sufficient sleep and good management of stress, which is often chronic
, also help to make us more resistant to winter attacks.
