Herbs and Plants That Support Your Immune System Going into Cold and Flu Season
The same season that brings apple harvests and colorful leaves also brings us colds and the flu. For most of us, that means relying on whatever’s in the medicine cabinet. But there’s another option, and it starts with what you grow.
We’ve already covered some of fall’s most powerful medicinal plants in an earlier post: rosehips, elderberries, rosemary, and goldenrod. If you haven’t read that one, you can dig in here. This post focuses on a different set of herbs and plants for supporting your immune system as winter approaches and colds get more common.
Echinacea
Echinacea is probably the best-known immune-support herb in North America, and for good reason. Indigenous peoples have used it for centuries to treat infections and illness. Modern research has confirmed what traditional herbalists observed: echinacea stimulates the immune system, especially during the early stages of a cold or upper respiratory infection. To get the most out of it, start taking it at the first sign of symptoms.
There are several species of echinacea, but Echinacea purpurea is the most common and the easiest to grow in a home garden. It’s a beautiful perennial with large purple coneflowers that bloom in summer and return each year. In a medicinal context, both flowers and leaves and the roots are useful, but the roots are more potent. You can harvest roots in the fall of the plant’s third or fourth year.
Most people make tinctures and teas. For a simple tea, steep one to two teaspoons of dried echinacea (flowers, leaves, or a combination) in hot water for 10 to 15 minutes. Tinctures are made by steeping the plant material in alcohol for several weeks and are a more concentrated option.
Garlic
Garlic contains allicin, a sulfur compound that forms when the clove is crushed or chopped, and it has well-documented antimicrobial and antiviral properties. It’s also anti-inflammatory and includes lots of antioxidants.
Raw garlic is the most potent (cooking reduces some of the allicin content, but cooked garlic still has health benefits). One traditional approach is to mince a clove or two and let it sit for 10 minutes before using it (this lets the allicin develop), then swallow it with water or mix it into food. Garlic honey is another option: pack minced garlic into a jar, cover it with raw honey, and let it infuse in the refrigerator for a week or more.Take a spoonful when you first notice symptoms.
Garlic goes in the ground in October or November in Middle Tennessee and overwinters for a summer harvest. If you’re not growing it yet, this is a good year to start.
Ginger
Ginger root is a strong anti-inflammatory and antioxidant, and it has a long history of use for energy, nausea, stomach trouble, and cold symptoms. When you’re dealing with a sore throat or congestion, fresh ginger tea is very soothing.
To make ginger tea, peel and slice or grate about an inch of fresh ginger root and steep it in boiling water for 10 to 15 minutes. Add raw honey and lemon for even more immune benefits. You can also make a stronger ginger decoction by simmering the ginger in water for 20 to 30 minutes instead of just steeping it.
Ginger is also easy to work into your daily cooking during cold and flu season: stir it into soups, curries, rice dishes, and stir-fries. It grows well as a container plant and can be overwintered indoors if you want to keep it going year to year.
Astragalus
Astragalus might not be all that familiar. It’s a root herb from traditional Chinese medicine with a long history of helping the body resist stress and maintain balance over time. Unlike echinacea, which is most effective at the onset of illness, astragalus is used to build immune resilience.
Astragalus seems to modulate the immune system, meaning it helps regulate and support immune function rather than just stimulating it. It also has antioxidant and anti-inflammatory effects and may support heart health and reduce fatigue.
You can take astragalus root as a tea or decoction. Simmer sliced dried root in water for 30 to 40 minutes. It has a mild, slightly sweet flavor that blends well with other herbs. You can also add it to soups and broths.
Turmeric
You’re probably familiar with turmeric. Its active compound, curcumin, has anti-inflammatory and antioxidant properties. There’s one important caveat: the body doesn’t absorb curcumin very well. It needs two things to be effective: fat and black pepper. If you’re adding turmeric to food or making golden milk (turmeric blended with warm milk or a milk alternative, honey, and spices), always include black pepper and use a fat-containing base.
Golden milk is a great option through fall and winter. Combine a teaspoon of turmeric, a quarter teaspoon of black pepper, a pinch of cinnamon and ginger, a teaspoon of raw honey, and warm your choice of milk.
Using These Herbs Together
Most of these herbs work well in combination, and you can use them in everyday cooking and drinking. The key is starting before you’re sick, not after. These herbs are most effective as part of a consistent fall and winter routine. That said, if you’re taking prescription medications, check with your doctor before using any of these.
Go Deeper
Working with medicinal herbs is a skill that builds over time, and there’s a lot more to learn beyond this introduction. Our online classes cover herbalism and sustainable living in depth, and our in-person classes at the farm give you the chance to get hands-on with the plants themselves.
You’ll also find ongoing tips, recipes, and seasonal content on the Stoney Creek Farm YouTube channel and on Facebook. And if you want a deeper foundation in soil health and sustainable growing, our book Dirt Rich is a great place to start. Drop a comment and let us know what herbs you’re growing or reaching for this season.
