Sweet Hhealth Sweet Basil extracts Sports nutrition for injury recovery been shown in numerous studies to exhibit antibacterial, antimicrobial, antioxidant, antiproliferative, antiviral, and cytoprotective activities. Bukowski, J. Plan your meals to include these 15 powerful immune system boosters.

Immune-boosting respiratory health -

Plus, green tea helps to support the immune system when viruses and other microbes do manage to slip through. Another group of compounds in tea called catechins are under evaluation for their antimicrobial effects. For a twist on green tea, try our recipe for Matcha Green Tea Latte that uses shade grown matcha, a form of green tea that is especially rich in flavonoids and polyphenols.

Probiotic-rich foods. It is found among your gut bacteria, so you want to make a special effort to feed good bacteria to your GI tract and help this connection flourish.

Some of our favorite probiotic-rich foods include sauerkraut and kimchi as a side dish or topping at meals, yogurt as an easy breakfast or snack and lacto-fermented pickles as a snack or stacked in a sandwich. Because friendly gut flora is so important for immune health, I am also telling my patients to keep taking their probiotic supplement to ensure that good bacteria is constantly replenished.

A high quality probiotic like Super Biotic is a great way to get what you need. Blueberries, raspberries, blackberries and strawberries are bursting with compounds that support your immune health.

This is because berries contain flavonoids, a type of antioxidant that can help reduce damage to cells and protect immune response at the cellular level. Other compounds in berries that boost immune response include antioxidant Vitamin C and Vitamin A, dietary fiber, and manganese.

If you live in an area where berries are out of season in winter as is the case in most of the US , buy frozen berries rather than fresh berries shipped long distance.

Frozen berries are flash frozen at peak ripeness and have lost little nutritional content. Fresh berries shipped thousands of miles to your grocery store were likely sprayed with a preservative and are not at peak nutritional content. For an alternative to berries, try figs, which have similar beneficial properties.

Figs work well in many savory and sweet wintertime recipes. Hot peppers. Chili peppers such as jalapeño, poblano or serrano contain moderate levels of the compound capsaicin, which is what makes peppers burn in your mouth — and clear out your sinuses!

Adding these peppers to soups and other dishes can help open up clogged airways and promote better drainage of the sinuses, which in turn helps rid them of infectious bacteria, viruses, and the mucus and cellular debris associated with them.

Peppers are also a high-quality source of Vitamin C. As with some other natural treatments, the research on Vitamin C and cold and flu prevention has been mixed and somewhat controversial.

That said, Vitamin C ascorbic acid is a powerful antioxidant, and it does appear to benefit the immune response, reduce the duration of respiratory symptoms and may have some direct effects against influenza.

Studies have shown that garlic promotes overall immune health, and that it is active against specific bacterial infections of the respiratory tract. It may also boost the ability of the respiratory tract to defend against viral infection. Chicken soup. Mothers and grandmothers have prescribed homemade chicken soup as a remedy for colds and flu for generations — and with good reason!

It may not be a cure-all, but chicken soup does have a number of benefits for overall immune health and a healthy respiratory tract, and it certainly is comforting. As part of the natural inflammatory response, respiratory viruses like the common cold and influenza cause immune cells called neutrophils to migrate to the mucosal lining of the airways.

This is thought to be what causes the secretion of mucus. Chicken soup has been shown to significantly limit the number of neutrophils that get drawn in. Steam from chicken soup helps open nasal passages, so it also helps remove infectious particles from your airways in that fashion.

Herbal tisanes. When steeped in boiling water, just about any herb or plant material that is not tea leaves becomes what is known traditionally as a tisane.

If left to brew for some time, it becomes an infusion. Whether brewed as single ingredients or in combination, there are countless varieties of these herbal tisanes and infusions, with an equally diverse range of health-enhancing applications.

One of the best known and most widely used herbs, Echinacea , has been long considered a source of immune support in traditional medicine.

Laboratory studies on different Echinacea species, plant parts and preparations have demonstrated a variety of antiviral properties, useful in preventing and fending off respiratory viruses.

Studies also demonstrate that Echinacea preparations can differ greatly, as can their effectiveness. We recommend you look for organically grown or sustainably harvested herbs, and if using supplements, choose high-quality standardized extracts. Herbs can be compounded in a wide range of forms, including tinctures, extracts, homeopathic and combination preparations.

Most botanical preparations containing these herbs work best when taken as preventives, or as soon as your first symptoms appear. Here are 5 for which the science is strong. angustifolia, E. purpurea, E. Herbal medicines are thought to neutralize or limit the success of seasonal viruses in many ways, including increasing immune cell numbers and function, gene expression, and cell-signaling activity in the body.

Others appear to act upon the virus particles themselves. Having these remedies to turn to during cold and flu season will help give you the boost you need in addition to a quality probiotic and antioxidant blend! Specific formulation of Camellia sinensis prevents cold and flu symptoms and enhances [gamma delta] T-cell function: A randomized, double-blind, placebo-controlled study.

Kamath, A. Antigens in tea-beverage prime human Vgamma 2Vdelta 2 T cells in vitro and in vivo for memory and nonmemory antibacterial cytokine responses. USA, 10 , — long accessed Bukowski, J. Human gamma delta T cells recognize alkylamines derived from microbes, edible plants, and tea: Implications for innate immunity.

Immunity, 11 1 , 57— Nakayama, M. Inhibition of the infectivity of influenza virus by tea polyphenols. Antiviral Res. Press Release. Drinking tea may boost immune system.

Study provides new theory on health benefits of tea — a cup a day may keep illness away. Suppression of influenza A virus nuclear antigen production and neuraminidase activity by a nutrient mixture containing ascorbic acid, green tea extract and amino acids.

Biofactors, 31 1 , 1— Zhongguo Zhong Yao Za Zhi, 33 22 , — Antiviral effect of catechins in green tea on influenza virus. Induction of multiple pro-inflammatory cytokines by respiratory viruses and reversal by standardized Echinacea , a potent antiviral herbal extract. Roxas, M. Colds and influenza: A review of diagnosis and conventional, botanical, and nutritional considerations.

pdf accessed Bodinet, C. Effect of oral application of an immunomodulating plant extract on influenza virus type A infection in mice. Planta Med. Echinacea for preventing and treating the common cold. Cochrane Database Syst. Antimicrobial properties of Allium sativum garlic.

Antibacterial potential of garlic-derived allicin and its cancellation by sulfhydryl compounds. Ankri, S. Antimicrobial properties of allicin from garlic. Microbes Infect. Weber, N. In vitro virucidal effects of Allium sativum garlic extract and compounds. Adetumbi, M.

Allium sativum garlic — a natural antibiotic. Hypotheses, 12 3 , Garlic for the common cold. Cochrane Database Syst Rev. Planet Botanic Canada.

htm accessed Garlic blocks quorum sensing and promotes rapid clearing of pulmonary Pseudomonas aeruginosa infections. Copyright © Times Internet Limited. All rights reserved. For reprint rights. Times Syndication Service. Home Notifications Newsletters Next Share. Business Tech Markets Reviews.

Breathe easier: Foods that boost lung immunity in the face of pollution Advertisement. Shagun Chaudhary. Ginger root ginger zingiber officinale helps maintain optimal secretions in the respiratory tract; aids the normal function of airways and helps with natural breathing.

Turmeric curcuma longa , helps maintain the health of the lungs and upper respiratory tract. It contains an active compound called curcumin. In addition to these we have incorporated Lemon Balm Melissa officinalis , a herb from the mint family, which also supports respiratory health.

Lemon balm's main active components are phenolic compounds thymol and carvacrol. The formula also contains piperine from the piper longum fruit black pepper which in small quantities in a polyherbal formula, increases the effectiveness of other herbal ingredients.

N Acetyl Cysteine NAC is a powerful antioxidant naturally found in onions. It is a source of the amino acid L-Cysteine which is the precursor to the antioxidant glutathione.

NAC is reported to have good bioavailability. Foods high in glutathione precursors like these include broccoli, cauliflower, and asparagus. Vitamin C helps maintain the integrity and function of immune cells, such as white blood cells. It can enhance the function of various immune cells, including phagocytes cells that engulf and destroy pathogens and lymphocytes such as T cells and B cells, which play a role in adaptive immunity.

Vitamin C is also necessary for collagen synthesis. Collagen is essential for the skin's barrier function, which serves as a physical barrier against pathogens.

Zinc is essential for the proper function of immune cells, including neutrophils and natural killer cells, which play key roles in immune defence and is involved in immune signalling pathways, helping coordinate the body's immune response.

Vitamin C and zinc also contribute to the protection of cells from oxidative stress. Antioxidants protect cells from the damage caused by free radicals. Antioxidants play a crucial role in protecting cells, including those in the respiratory system, from the damage caused by free radicals.

Free radicals are highly reactive molecules that can harm cells and tissues through a process known as oxidative stress. Oxidative stress has been implicated in various respiratory conditions.

Common dietary sources of antioxidants include fruits e. It's essential to maintain a balanced diet rich in a variety of nutrients to ensure overall health, including respiratory health.

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A strong immune rfspiratory helps to Sports nutrition for injury recovery a person Immne-boosting. Berries, oily Immune-boosting respiratory health, Immunne-boosting, kefir, and other immune-boosting foods provide nutrients that support the Citrus bioflavonoids for inflammation system. The immune system consists of organs, cells, tissues, and proteins. Together, these carry out bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease. When the immune system comes into contact with a pathogen, it triggers an immune response.