Spices to boost immunity

Immune System Boosters?

There has never been more focus on the value of health, well-being and our immune system as there is right now. We feel pressure to buy the latest health products all boosting they will support our immune system and protect us from colds and flu. It’s a tough claim to make because the immune system is not ‘one thing’ that can be easily measured; it is a ‘system’ not a single entity. Attempting to boost the cells of your immune system is complicated because there are so many different kinds of cells that respond to so many different microbes in so many ways. Your immune system is made up of special cells, tissues and organs that work together in unison to protect you. It is your natural defence against infections and other harmful invaders. Without it you would constantly get sick from germs, bacteria and viruses. One of the amazing functions of the immune system is when one part is damaged or non-functional, typically another part can step in and balance it out.

Things that suppress your immune system are typically, lack of sleep, anxiety, low vitamin D, medications, too few fruit and vegetables, too few vitamins and minerals, high fat diet, smoking, alcohol, too little time spent outdoors, grief, lack of exercise, pre-existing medical conditions and age. Making a few lifestyle changes and creating healthy new habits can naturally keep you strong and healthier for longer. Good news is there are many viable and centuries-proven alternatives to over the counter products all claiming necessary to boost the immune system.

SPICES are the wonderful alternative because unlike conventional cold and flu treatments which all have side effects; all you need to do is simply add spices to your favourite dishes for a kick of flavour and increased immunity! Spices do a lot more than just add flavour to food, they are a natural pharmacy living within your kitchen cupboard. Research shows that spices contribute to health just as much as fruits and vegetables providing anti-oxidant, anti-inflammatory, antibacterial and anti-viral properties.

Spices don’t just add flavour – they are good for your health

Spices come from bark, roots, buds, seeds or stems of various plants and trees primarily used for flavouring and colouring food, perfume, cosmetics and incense. Spices are expensive, rare and exotic commodities to this very day. It has been claimed over the years that spices were used to preserve food and/or mask the taste of spoiled meat? This is untrue as spices are ineffective as preservatives as compared to salting, smoking, drying and pickling. Although some spices have antimicrobial properties, they are relatively ineffective compared to salt which is far cheaper. Spices were among the most valuable items of trade in ancient and medieval times. Interestingly, the ancient Greeks and Romans used spices and herbs in food for good health at a time of recurrent pandemics!

Ayurveda believes that spices are truly medicinal as they are natures nutritional powerhouse. You may or may not realise how impactful and therapeutic the spices sitting in your cupboard are? At the very least your pantry should always carry the 4 most popular spices at any one time (they decrease inflammation in the body) these are: cinnamon, garlic, ginger and turmeric.

Spices to Boost Immunity

I have picked a handful of spices below purely on their own merit and the potency of their health benefits, but also ease of use and availability. These spices belong in everybody’s kitchen cupboard.

Cinnamon

Fights inflammation and helps ward off infections and heal damaged tissue. Cinnamon contains massive amounts of polyphenol, outranking ‘superfoods’ in a study comparing the antioxidant activity of 26 spices. Known globally as the immune stimulator. Cinnamon contains vitamin B3, B9, C, E, K, choline, betaine, calcium, iron, magnesium, manganese.

Garlic

Although technically garlic is a vegetable, freshly peeled cloves are best, but you can buy ready minced garlic. Used for its medicinal properties, high in antioxidant enzymes reducing oxidative stress and boosts the immune system. One of its compounds allicin, has potent antibacterial and anti-fungal properties. Indications are garlic can help prevent colds and chest infections particularly when eaten raw and benefits cardiovascular health.

Ginger

Filled with nutritional properties that greatly benefit your health, ginger contains chemicals called sesquiterpenes that target cold viruses. Ginger contains immune boosting antibacterial properties and naturally helps suppress coughing and soothes a sore and scratchy throat. Ginger contains vitamin A, B3, B9, C, E, choline, betaine, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, omega 3&6, protein and phytosterols.

Turmeric

The active ingredient curcumin, which boosts the body’s antioxidant capacity to fight against free radicals. Turmeric is a potent anti-inflammatory, anti-bacterial and antioxidant properties. It is considered a sacred spice in Ayurveda and has been used to heal wounds, release mucus, repel insects, ease inflammation, fights off infections and improve the overall health of your body’s cells. Turmeric contains vitamin C, E, K, choline, betaine, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, zinc, omega 3&6, protein, fibre and phytosterols.

Cayenne pepper

Potent immune-boosting nutritional composition and antioxidant properties. Cayenne is used to activate the circulatory system as a cold and flu treatment. Cayenne contains vitamin A, B3, B6, B9, C, E, K, choline, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, zinc, omega 3&6, protein, fibre and phytosterols.

Cloves

Cloves contain high amounts of antioxidants which aid the immune system in fighting off oxidative damage and free radicals. The essential oil in clove is known to exhibit antioxidative, anti-inflammatory, antimicrobial, anti-fungal, antiviral, anticancer, cytotoxic and insect repellent. Has the ability to help ease infections and fight disease causing bacteria in the body. Contains vitamin A, C, E, K, eugenol, magnesium, manganese, polyphenols and linoleic acid.

Mustard Seeds

Mustard seeds support the immune system as they are nutrient rich in selenium known for its high anti-inflammatories and antioxidants which protect the body against free radicals, protecting the body against inflammation and diseases. Mustard seeds contain vitamin A, B1, B3, B9, C, E, K, choline, betaine, calcium, iron, magnesium, manganese, phosphorus, selenium, omega 3, protein, and phytosterols.

Black Pepper

A rich source of zinc to help regulate the immune system and decrease risk of viral infections like the cold and flu, chronic fatigue and depression. Black pepper is known for it antioxidant, anti-inflammatory and antibacterial properties. Full of micro nutrient powers containing essential vitamins and minerals, including vitamin A, B3, B6, C, K, choline, calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, zinc, omega 3&6, protein, fibre, and phytosterols.

A few Practical Tips

When buying spices, if you have a choice of whole seeds or ground spice, pick whole seeds every time. Whole seeds retain the essential oils and nutrients a lot longer than the ground powder. You can grind the seeds easily in a mortar and pestle, spice or coffee grinder as and when needed. You often want to roast the seeds first to expel the natural oils and aroma which you can’t do if you only have pre-ground spices.

Buy small quantities at a time and store your spices in smaller batches in airtight containers (they are oxygen thieves) and use often. Buying larger budget packs may seem sensible but its false economy as you end up with stale ingredients. Spices do not go off but they do age and get stale. You can still use them, but the flavour will be disappointing and there will be little or no aroma. The easiest way to tell if a spice is still potent is to smell it, if its pleasant and pungent you are good to go; if you smell nothing… walk away. When buying star anise or whole cloves don’t pick the broken pieces, this shows they are old or badly damaged.

When purchasing spices always look at the packaging (I prefer airtight containers rather than loose or in plastic bags), look at the colour and never buy the cheap spices on special as they will be old stock and wanting to move them on quickly.

I prefer to store my spices in glass jars so I can see their vibrant colours but avoid putting them in direct sunlight and store in a cool, dry pantry, draw or cupboard in the kitchen. Heat and light affect the flavour and degrade the antioxidants.

Buying pre-made store bought spice mixes and pastes is an option, but to achieve the best flavour in your cooking, fresh is simply the best. Keep in mind that spices over time lose their flavour so should be used as soon as possible once they have been ground “or pre-mixed” for convenience.

While common spices are readily available today in your local four square or supermarket, lesser known species can usually be found at specialist spice or food stores (Indian spice shops). Be bold and inventive when you go spice hunting and most of all enjoy cooking with spice and experiment with different flavours and textures. Buy a good cookbook to get you started (my favourite is ‘Curry Easy’ by Madhur Jaffery).