Herbs and spices have been used for centuries for medicinal purposes and may be one of your most potent dietary tools for boosting immunity, according to research published in 2020 in Integrative Medicine.
Here are three immunity-supporting herbs and spices worth adding to your diet.
1. Turmeric
Turmeric is a vibrant yellow spice with a long history of use in ayurvedic as a treatment for inflammatory conditions, according to a review. While the research is unclear, consuming anti-inflammatory foods may help reduce the tissue inflammation associated with cold and flu.
2. Echinacea
Echinacea is a flowering plant that is promoted as a dietary supplement for the common cold and other infections. A meta-analysis of 14 studies 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 study, more than 700 people with a new onset common cold were given either echinacea supplements, a placebo, or no pills for five days. Those who received echinacea didn’t see significant improvements in symptoms compared with the other groups. The echinacea group did see an average half-day reduction in the duration of their cold or a 10 percent reduction in severity, however. While not significant, the authors note that these improvements may make echinacea supplementation worthwhile for some people.
3. Ginger
Like many herbs and spices, ginger is a staple in traditional medicine. For centuries, people have turned to this warm spice for the treatment of headaches, colds, nausea, and vomiting, according to a paper in Complementary Therapies in Medicine. Modern research shows that there may be something to this. In a study published in the Journal of Ethnopharmacology, fresh ginger prevented plaque formation from human respiratory syncytial virus, a common respiratory virus that causes mild, cold like symptoms.

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• Complementary Therapies