Boosting your immune system during autumn is essential, and incorporating specific foods can help. Mustard oils, rich in antibacterial properties, are beneficial, as are vitamin C sources like citrus fruits and bell peppers. Sulfur compounds from garlic and onions offer anti-inflammatory benefits, while ginger provides antiviral properties. Additionally, experts recommend effective cough remedies, including Bionorica and Pohl-Boskamp products, for reliable relief during cold season.
Boost Your Immune System This Autumn with Essential Foods
As the leaves turn and the temperatures drop, it’s crucial to pay attention to our diets. Nature provides a plethora of ingredients packed with vitamins and beneficial plant compounds that can fortify our immune systems against common autumn illnesses.
1. Harness the Power of Mustard Oils
Mustard oils, known for their sharpness, are created when enzymes break down glucosinolates found in foods like horseradish and cabbage. These potent essential oils, also present in mustard seeds, possess antibacterial and antiviral properties, earning them the nickname ‘plant antibiotics.’ Remarkably, their germicidal action can last up to 20 hours and can penetrate the protective biofilm of certain pathogens. For those facing the onset of a cold, concentrated mustard oils available at pharmacies can be a helpful remedy.
Foods like mustard and horseradish are excellent sources of these beneficial oils. Additionally, cress and various cabbage types are also rich in mustard oils. Generally, the spicier the ingredient, the higher the concentration of mustard oils it contains. If the heat of horseradish is too intense, consider incorporating it into dressings or blending it with honey to create a soothing syrup.
2. Vitamin C: A Key Player in Immune Health
For years, vitamin C has been championed as a shield against flu-like infections. While scientific proof of its flu-fighting abilities remains elusive, it’s well-established that vitamin C plays a vital role in supporting our immune system. The recommended intake for adults is between 95 to 110 mg per day, with slightly higher needs during times of illness or stress. Fortunately, achieving this daily requirement through a balanced diet is entirely feasible.
To maintain adequate levels of vitamin C, prioritize fresh fruits and raw vegetables. Citrus fruits like oranges are well-known sources, but don’t overlook leafy greens like broccoli and even bell peppers, which actually contain more vitamin C than oranges!
3. The Role of Sulfur Compounds in Immune Defense
Allicin, the sulfur compound responsible for the pungent aroma and flavor of allium vegetables such as onions and garlic, is released when these foods are crushed or chewed. This compound, along with others derived from sulfur-containing amino acids, exhibits anti-inflammatory properties and helps combat viruses like the common cold. Onions have a long-standing reputation as natural remedies, effective for treating earaches when used in warm poultices or for alleviating coughs when made into syrup.
To reap the health benefits, consume onions fresh and raw, perhaps in salads, as cooking can diminish their beneficial sulfur compounds. For garlic, incorporating a quarter of a bulb into your daily diet—pressed or crushed—can enhance your immune defenses.
4. The Pungent Benefits of Ginger
The spiciness of ginger comes from gingerols, particularly 6-gingerol. As ginger ages or is dried, these compounds convert into shogaols, which are even spicier. The anti-inflammatory effects of ginger are well-documented, though its efficacy against colds remains less certain. It appears that the essential oils in fresh ginger contribute to its antiviral properties.
To maximize the health benefits of ginger, peel it as thinly as possible, or opt for organic ginger to use in teas with the skin on.
Cough Remedies: What the Experts Say
Recent evaluations by experts have highlighted the effectiveness of various cough suppressants and expectorants. While many cough medications received average ratings, a select few stood out with top marks. Below is a summary of some of the best-rated cough remedies available:
- Bionorica – Primrose root and thyme herb extract
- Pohl-Boskamp – Distillate of eucalyptus oil, sweet orange oil, myrtle oil, and lemon oil
- Cassella-med – Cineole
- Wick Pharma – Dextromethorphan
For those seeking reliable cough relief, these products are worth considering based on their high ratings in testing.