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7 Herbs and Spices That May Help Boost Immunity Naturally
Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
The path to a strong immune system is neither expensive nor complicated. “The best way to boost your immune system is right there on your plate, in the foods you choose,” says Wendy Bazilian, DrPH, RDN, the San Diego–based co-author of The SuperfoodsRx Diet. Herbs and spices in particular have been used for centuries for medicinal purposes and may be an important tool for boosting immunity.
“While more studies are needed to determine the specific benefits of certain herbs and spices on the immune system, we know that the therapeutic properties, along with a healthful, diverse diet, strengthen overall immune function,” says Mascha Davis, MPH, RDN, the author of Eat Your Vitamins, who is based in Los Angeles.
Here are seven immune-supporting herbs and spices worth adding to your diet.
1
Turmeric
Turmeric (Curcuma longa) is a vibrant yellow spice with a long history of use in ayurvedic medicine (an ancient Indian medical system) as a treatment for inflammatory conditions. “While the research is unclear, consuming anti-inflammatory foods may help reduce the tissue inflammation associated with cold and flu,” Dr. Bazilian says.
Curcumin, the primary active compound in turmeric, offers anti-inflammatory and antioxidant properties and has been shown to improve oxidative stress markers, though research has not been done on humans.
Oxidative stress is a phenomenon caused by an imbalance between free radicals (unstable molecules often created by environmental pollutants) and antioxidants (molecules that neutralize free radicals). Free radicals are able to damage various cells in your body when this happens. The immune system triggers inflammation in response. Research is ongoing, but there may be a connection between this immune system response to oxidative stress and autoimmune disorders.
How to Enjoy It Turmeric can be better absorbed in the presence of some fats as well as piperine, a compound in black pepper. Bazilian suggests mixing up a mug of golden milk — a hot drink made of turmeric, milk with fat, and other warm spices like black pepper — to score more of this anti-inflammatory spice. Turmeric is also great when added to curries, soups, and roasted meats.
Note: Some research has found that taking turmeric supplements, especially those combined with black pepper, may cause liver damage.
2
Echinacea
Echinacea, a flowering plant that grows in North America, was traditionally used by Native Americans for medicinal purposes. Today, this herb is promoted as a dietary supplement for the common cold and other infections. It’s believed that echinacea contains active compounds that stimulate the immune system, helping shorten cold and flu duration and easing symptoms such as sore throat, cough, and fever. However, research on echinacea’s effectiveness is mixed, says Frances Largeman-Roth, RDN, the New York City-based author of Smoothies & Juices: Prevention Healing Kitchen.
One review found that echinacea lowered the odds of developing the common cold by 58 percent and cut the length of illness by one to four days. Meanwhile, in another older study, more than 700 people with a new-onset common cold were given echinacea supplements, a placebo, or no pills for five days. The echinacea group saw an average half-day reduction in the duration of their cold or a 10-percent reduction in severity. While not significant, the authors note that these improvements may make echinacea supplementation worthwhile for some people. More recent research on the subject is unavailable.
How to Enjoy It Echinacea is typically available as a supplement (as an extract, tincture, tablet, or capsule). Most adults can safely take echinacea by mouth in the short term. Mount Sinai suggests taking echinacea three times a day while you’re sick; stop once you feel better and make sure not to take it for more than 10 days. However, echinacea can interact with certain medications, so consult your doctor before taking echinacea supplements, Largeman-Roth says. It’s also noteworthy that people who are allergic to daisies should not use echinacea, and people with asthma and allergies may be at a higher risk for complications from the herb.
3
Ginger
Like many herbs and spices, ginger (Zingiber officinale) is a staple in traditional medicine. For centuries, people have turned to this warm spice for the treatment of headaches, colds, nausea, and vomiting. Modern research shows that there may be something to this. One review presented evidence that ginger can affect key processes in the development of COVID-19.
The compounds in ginger — primarily gingerol and shogaol — have also exhibited antioxidant, anti-inflammatory, and analgesic (pain-relieving) properties. These properties help strengthen the body’s defenses, which may protect against many chronic diseases.
“Also, some of the anti-inflammatory and pain-reducing properties of ginger may help support the immune system when we are well,” Bazilian notes, adding that this is achieved mainly by preventing or reducing the severity and duration of symptoms.
How to Enjoy It: Brew a mug of fragrant ginger tea. You can use commercial ginger tea bags or prepare fresh ginger root tea. To make your own tea, buy a piece of fresh ginger, trim off the tough knots and peel it. Then cut the root into thin, crosswise slices. Place a few slices in a cup, pour in boiling water, and cover and steep for 10 minutes.
4
Cinnamon
Another warming spice, cinnamon (Cinnamomum) is renowned for its antioxidant properties, Largeman-Roth says. In fact, cinnamon has higher antioxidant properties than mint, ginger, and licorice.
Cinnamon also offers antifungal, antibacterial, and anti-inflammatory benefits, Largeman-Roth says. E-cinnamaldehyde is one of the primary active compounds in cinnamon, offering anti-inflammatory effects.
E-cinnamaldehyde is also an antimicrobial compound; one study suggests that it may inhibit the growth of listeria bacteria. A separate study found that cinnamon essential oil had similar effects on salmonella bacteria.
How to Enjoy It Give your toast a dusting of cinnamon, or sprinkle it into your coffee or tea for added flavor. Cinnamon also pairs well with fruits like apples and pears, and the National Center for Complementary and Integrative Health is a good source for cautions around using cinnamon.
5
Peppermint
Peppermint is an herb (a natural cross between water mint and spearmint) that contains a range of flavonoids, which are plant compounds that have beneficial effects on immune health. “I think of flavonoids as housekeepers that help tidy and put things away, enhance in some cases, repair when possible, and eliminate debris in the body,” Bazilian says. They help the body react to, process, protect, and repair on a daily basis, she adds.
Peppermint also contains menthol, a compound with anesthetic (numbing) and analgesic effects. As such, menthol is commonly added to over-the-counter cold and flu treatments. “Menthol seems to open or relax the airways some,” Bazilian says.
Research on menthol has been mixed, however. One study found that inhaling menthol had no effect on nasal airflow; that said, it did make nasal breathing seem easier. More studies are needed for conclusive evidence.
How to Enjoy It The next time your nose gets stuffed up, breathe in steam from hot water mixed with a few drops of peppermint oil. You can also brew a mug of hot peppermint tea, and be sure to consult Mount Sinai’s website for information to keep in mind about using peppermint.
6
Astragalus
This native Chinese herb has traditionally been used as an adaptogen (a substance that protects the body from stress and disease), Largeman-Roth says. Astragalus (Astragalus membranaceus) is also used as part of an herbal combination to prevent or treat colds. It’s thought that astragalus strengthens and regulates the immune system.
Research is limited since there are no high-quality studies using astragalus with people, but some studies suggest that astragalus may help fight viral infections. For example, one review found that it may be effective against the hepatitis B virus. Another study suggests that astragalus may help white blood cells respond to infections.
How to Enjoy It Astragalus is often taken as a supplement (available in tinctures, tablets, and capsules). No adverse effects have been found when taken in doses up to 60 grams daily for up to four months. However, it’s best to talk to your doctor before taking it. In addition, astragalus may interact with medications that suppress the immune system.
7
Paprika
You may not associate paprika (red pepper) with immune health, but this fiery spice is packed with helpful compounds like vitamins C and A. “Though there isn’t research about paprika directly related to the immune system, there are a few known associations,” Bazilian says.
For example, vitamin C (ascorbic acid) is an antioxidant that helps protect your body against free radicals. It also helps keep your immune cells healthy. Many people believe that vitamin C can reduce the duration of the common cold, but this claim hasn’t been fully proven. Meanwhile, vitamin A plays an important role in immune system development and helps regulate immune responses.
Capsaicin is the compound that’s responsible for the burning effect of peppers. “Capsaicin can relieve pain and inflammation,” Bazilian says.
How to Enjoy It Bazilian recommends sprinkling paprika on eggs, beans, stews, cottage cheese, and popcorn. “It’s also great in marinades and salad dressings,” she says.
The Takeaway
- Herbs and spices have been used for centuries to treat various ailments, and some research suggests they could have immunity-boosting properties.
- Examples of herbs and spices that may improve immunity include echinacea, cinnamon, and paprika, although research is not conclusive.
- Consult with your healthcare provider before adding any herbs or spices to your diet.
Meet Our Experts
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Lauren Bedosky
Author
Lauren Bedosky is an experienced health and fitness writer. She regularly contributes to top websites and publications like Men's Health, Women's Health, MyFitnessPal, SilverSneakers, Runner's World, Experience Life, Prevention, AARP, Blue Cross and Blue Shield, UnitedHealthcare, Livestrong, Fitness, Shape, Family Circle, Healthline, Self, Redbook, and Women's Running.
When she's not writing about health and fitness — her favorite topics being anything related to running and strength training — she's reading up on the latest and greatest news in the field and working on her own health goals.
When she's not writing about health and fitness — her favorite topics being anything related to running and strength training — she's reading up on the latest and greatest news in the field and working on her own health goals.