Herbal Immune Support Remedies for Cold and Flu Season

When the days get shorter, the temperatures drop, and we spend more time indoors, our bodies can become more susceptible to colds and flu. Supporting your immune system naturally can keep you feeling strong and resilient throughout the season. Herbal remedies have been used for centuries to promote wellness, ease symptoms, and reinforce immunity. Here are five powerful herbs and five simple recipes to incorporate them into your routine.

1. Echinacea (Echinacea purpurea)

Benefits: Echinacea is renowned for its immune-boosting properties. It was listed as one of the top-selling herbs globally, according to a report in Market.us Media.

Recipe – Echinacea Immune Tea:

• 1 tsp dried echinacea Echinacea purpurea root or leaves

• 1 cup hot water

• Honey (optional)

Steep the echinacea leaves in hot water for 5-10 minutes. If you use the root, simmer it in water for 15- 20 minutes. Strain and sweeten with honey. Sip 2–3 times daily during cold season.

2. Ginger (Zingiber officinale) 

Benefits: Ginger has anti-inflammatory and antioxidant properties. It supports healthy circulation and is soothing for a sore throat.

Recipe – Spiced Ginger Tonic:

• 1-inch fresh ginger Zingiber officinale, sliced

• 1 cup water

• 1 tsp honey

• Juice of ½ lemon

Simmer the ginger slices in water for 15- 20 minutes. Strain, then stir in lemon juice and honey. Drink warm to maintain open airways and support immunity.

3. Elderberry (Sambucus nigra) 

Benefits: Elderberries are packed with natural pigments called anthocyanins, which give elderberries their vibrant hue and are a favorite for creating immune-supportive syrups, cordials, and beverages.

Recipe – Elderberry Syrup:

• 1 cup dried elderberries Sambucus nigra

• 2 cups water

• ½ cup raw honey

Simmer the elderberries in water for 30 minutes. Mash and strain out the berries. Stir in honey while slightly warm. Take 1–2 tsp daily as a preventative measure.

4. Garlic (Allium sativum) 

Benefits: Garlic is packed with allicin, a compound with antimicrobial and immune-boosting properties. It can help support overall wellness.

Recipe – Garlic Immune Elixir:

• 2 cloves fresh garlic Allium sativum, minced

• 1 cup hot water

• 1 tsp apple cider vinegar

• ½ tsp honey (optional)

Pour hot water over the garlic, add the vinegar, and steep for 5–10 minutes. Strain if desired. Sip daily during cold and flu season.

5. Licorice Root (Glycyrrhiza glabra) 

Benefits: Licorice root soothes sore throats and has properties that support a healthy respiratory system.

Recipe – Licorice Root Tea:

• 1 tsp dried licorice Glycyrrhiza glabra root

• 1 cup hot water

Simmer the licorice in water for 15- 20 minutes. Strain and enjoy up to twice daily. (Note: Avoid long-term use if you have high blood pressure.)

Bonus Tips for Immune Support

• Hydration: Drink plenty of water and herbal teas to keep your mucous membranes moist and better able to fend off pathogens.

• Rest: Adequate sleep is crucial for immune function.

• Nutrition: Incorporate vitamin-rich foods like citrus fruits, leafy greens, and nuts to strengthen your defenses.
  
  

Herbs offer a natural, supportive approach to cold and flu season. By incorporating these soothing beverages into your routine, you can be fully prepared to enjoy a healthier, more resilient season with family and friends!

Learn more ways to incorporate herbs in your daily life with HERB 101 Foundations of Herbal Studies offered by American College of Healthcare Sciences. 

This content is for educational purposes only and is not intended to be medical advice. Always use herbs and essential oils with caution and keep out of reach of children. Use particular caution when pregnant or nursing. Always check contraindications and think safety first! The statements herein have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent disease.