Ancient yet timeless, Ayurveda is a vast holistic science of health and healing that aims to bring balance and harmony to the body, mind and spirit so we may truly thrive in all aspects of life.

One important aspect that determines our current state of health and well-being is the condition of our immune system— our first defense against foreign, disease-causing invaders such as viruses and bacteria.

Here you’ll discover an Ayurvedic approach to boosting immunity plus 5 Ayurvedic immune-boosting super plants to supercharge your immune system.

IMMUNITY IN AYURVEDA

The concept of immunity in Ayurveda is explained by a theory known as “beej-bhumi” where “beej” means seed, and “bhumi” means land.

The human body is symbolized by land and infection or bugs are like seeds of weeds that pollute, weaken and harm the land.

If the landscape of the body is weak, deficient, polluted or the natural elements are out of balance, it becomes fertile ground for the seed of infections to grow and spread.

However, if the body is thriving with health, vitality and the inner elements are in balance, it has the strength to withstand infections and not allow the seeds of disease to take root.

3 GOALS OF AYURVEDA FOR A THRIVING IMMUNITY

Ayurveda teaches three main goals for a thriving immune system:

1. Boost Essential “Energy of Vitality” (Ojas)

Ojas is a Sanskrit word that means “vigor,” “vitality,” “strength,” and “luster.”

It is the essential energy of the body that gives strength to all bodily systems— including our immunity.

You can boost your Ojas by getting enough sleep, minimizing physical and mental stress, developing a supportive daily routine (Dinacharya), practicing appropriate Yoga (Asana) for your body-type, breathwork (Pranayama) and meditation (Dhyana.)

Also, you can enjoy more Ojas-enhancing tonic foods like dates, figs, almonds, sweet potatoes, whole grains, mung beans, coconut, bananas, avocado, leafy greens and sweet fruits. Or if you eat dairy, you can enjoy a small amount of organic cow milk, yogurt, ghee and honey.

2. Reduce Waste Materials (Ama)

Ama refers to the unmetabolized wastes of the body that overtime collects and in excess, causes pollution and imbalance. Due to improper diet, poor eating habits, excess physical and mental stress, environmental pollutants, lack of exercise, inadequate sleep, etc. Ama builds and clogs the natural channels of elimination, disrupts cellular communication and therefore weakens the immune response.

To strengthen the body and boost our bodies natural defenses, we must “burn up” and clear away these waste materials through various Ayurvedic practices such Yoga Asana and Pranayama, proper diet (Pathya Ahara,) Ayurvedic massage (Abhyanga), sweat therapy (Swedana) and seasonal cleansing programs (Panchakarma.)

Alternatively, ama can be reduced by cooking and supplementing with simple digestive and immune-boosting spices and herbs that kindle our bodies digestive fire (agni) to essentially “burn up” accumulated wastes that make the body and immunity weak, sluggish and imbalanced giving our immunity a nice boost!

3. Support Immunity (Vyadhikshamatva)

The immune power of the body that prevents the development of bacteria, viruses or disease is called vyadhikshamatva.

Healthy immunity is a natural result of a healthy diet and lifestyle.

To supercharge your immunity, Ayurveda recommends eating the right diet for our unique body-mind type (Prakriti,) developing an appropriate daily health and cleansing routine, cultivating a positive and peaceful mind and taking herbal medicines (Aushada) that support immunity (many are simple remedies that you already have in your at-home pharmacy— your kitchen!)

5 AYURVEDIC IMMUNE-BOOSTING SUPER PLANTS

Meet some of your new immune-boosting Ayurvedic besties.

Health starts in the kitchen, so we’ve shared 5 of the most powerful plants in the Ayurvedic pharmacopeia— many that you may already have at home!

1. TURMERIC (Kanchani)

One of the names for Turmeric in Sanskrit is Kanchani which means the “Golden Goddess,” and this incredible root really lives up to her name!

The golden hue of turmeric comes from one of the naturally-occurring chemical compounds called curcumin, which gives a vibrant yellowish-orange color that has been accenting the curries of the world with color, flavor and health benefits for centuries!

Used extensively for culinary, medicinal and even spiritual purposes in ancient India, it was believed that turmeric gives the energy of the Divine Mother and grants prosperity.

For the yogis, it was also said to be effective for cleansing the chakras, by purifying the channels of the subtle body. (What a bonus!)

Even in western science, the benefits of turmeric have been a hot topic as one of the most well-known and widely researched plant medicines around the world.

Modern research is now highlighting turmeric’s potent anti-oxidant, antibacterial and anti-inflammatory properties and its ability to support healthy immunity.

Benefits of Turmeric:

  • Powerful natural antibiotic
  • Highly-effective anti-inflammatory qualities
  • Reduce the pain of a sore throat
  • Supports healthy functioning of the respiratory system
  • Effective in cancer prevention
  • Boosts agni (digestive fire) and reduces ama (waste materials)

Ayurvedic Energetics:

  • Taste (Rasa): bitter, astringent
  • Action (Virya): heating
  • Constitutions (Doshas): Balancing for all doshas, in excess may aggravate vata and pitta

Suggested Use:

  • Cook with it: Cooking with either fresh organic turmeric or turmeric powder is a great addition to your daily meals. Add a pinch to your recipes to add incredible immune-boosting benefits to your recipes.
  • Brew a tea: Boil either 1 tsp fresh turmeric root slices or ¼ to ½ tsp organic turmeric powder in water for 5 minutes. Drink warm 1-2 times a day (or as directed by your Ayurvedic practitioner).

    Alternatively, a delicious and cozy Golden Milk can be made by mixing ½ tsp turmeric powder in 1 cup of warm organic cow’s milk or coconut milk. Remove from heat then add your favorite natural sweetener.
  • Make a cough syrup/throat coat: In a sealable container, combine ½ cup raw honey, 2 tsp organic turmeric powder, 2 tsp fresh lemon juice and a pinch of ground black pepper.

    You’ve got yourself a vitamin-c packed, antibacterial, anti-inflammatory immune-boosting super syrup!

    Stir well and take ½ tsp of this mixture 1-3 times per day as needed (or as recommended by your Ayurvedic Practitioner.)

Tips: Recent studies suggest that the active ingredient in black pepper, piperine, when paired with turmeric helps increase the absorption of curcumin into the bloodstream up to 2000%! Adding a tiny pinch of black pepper when you consume with turmeric can add to the benefits!

People with excess heat (pitta dosha) can balance the hot quality of turmeric by consuming it in organic cows milk or coconut milk instead of water.

2. GARLIC (Laśuna)

While the Yogic diet typically minimizes (or even eliminates) garlic and onions from the diet to promote the deep and peaceful Sattvic quality for the mind that is required for deep spiritual practices (since by the way, garlic is an aphrodisiac and enhances desires,) the Ayurvedic diet actually encourages small amounts of garlic for its therapeutic and immune-boosting properties for the body.

In addition to garlic being loaded with important minerals and vitamins like manganese, selenium, vitamin C and traces of copper, iron, phosphorus and calcium, scientists have discovered another secret to this ancient remedy’s benefits!

A unique sulfur compound produced by garlic when crushed or chopped called allicin, garlic’s natural defense mechanism against pests, is known to have great immune-boosting benefits for humans!

Benefits of Garlic:

  • Natural antibacterial and anti-viral properties
  • Reduce the length and frequency of the common cold
  • Powerful antioxidant benefits
  • Reduces inflammation
  • Natural expectorant
  • Cleanses Ama from the blood and lymphatics
  • Powerful rejuvenative for all the tissues

Ayurvedic Energetics:

  • Taste (Rasa): mainly pungent, contains 5 tastes, except sour
  • Action (Virya): heating
  • Constitutions (Doshas): Balancing for vata and kapha, aggravates pitta in excess

Suggested Use:

  • Cook with it: Cooking with fresh garlic can add some incredible immune-boosting benefits (and flavor) to your plate!
  • Make a broth: A delicious immune-boosting garlic broth can be made by peeling and crushing 2-3 garlic cloves, ½ tsp organic turmeric powder, ½ tsp ginger powder and a pinch of salt and black pepper. Boil in 4 cups of water for 10 minutes. Drink 1 cup warm 1-2 times daily for 2-3 few days.

Tips: For the medicinal benefits of garlic, it should always be prepared and cut fresh to maintain some of the health-boosting antioxidants (versus that canned, jarred or powdered stuff— that just ain’t good…)

Caution: People with an excess of pitta dosha (heat) eat moderately in small quantities only. Due to the blood-thinning properties of garlic, avoid an excess of garlic if bleeding disorders are present or 7-10 days before a surgery.

Also beware, while delicious and nutritious, too much garlic can, well— make you stink!

3. GINGER (Sunthi)

Known as “the universal medicine,” ginger is revered as a versatile super root in Ayurveda and countless other medical systems to remedy countless health concerns— from nausea to digestive complaints, to menstrual cramps and especially for colds and flu!

The main bioactive compound in ginger known as gingerol is responsible for much of its medicinal benefits— including the ability to inhibit the growth of many bacteria and viruses.

In addition to its incredible benefits for the immune system, Ginger is known to promote Sattva— a very positive energy that promotes health, clarity, and calmness.

Benefits of Ginger:

  • Antibacterial properties
  • Supports proper function of the lungs
  • Supports healthy and comfortable breathing
  • Promotes healthy expectoration of the lungs
  • Encourages healthy circulation
  • Removes excess phlegm or dryness from the lungs
  • Boosts agni (digestive fire) and reduces ama (waste materials)
  • Boosts ojas (energy of vitality) for stronger immunity, vigor and strength

Ayurvedic Energetics:

  • Taste (Rasa): pungent, sweet
  • Action (Virya): heating
  • Constitutions (Doshas): Balancing for vata and kapha, in excess may increase pitta

Suggested Use:

  • Cook with it: Fresh or dried ginger is a great addition to your daily cooking and adds a delicious kick of spicey sweetness to your meals.
  • Make a tea: It can also be taken as a tea by boiling a few fresh ginger slices or ¼ to ½ tsp ginger powder in water for 5 minutes (or as directed by your Ayurvedic practitioner). Drink warm.
  • Gargle with it: Add ½ tsp ginger powder to hot water to one teaspoon of ginger powder. Add honey and one tablespoon of lemon juice. Honey is highly antibacterial and will coat your throat to give relief from a sore throat.

Tips: Fresh ginger is less heating than dried ginger, so if there is already excess heat (pitta) in the body, swap for fresh ginger and consume in moderation.

4. LICORICE (Yashtimadhu)

Licorice’s Sanskrit name Yashtimadhu translates to “honey-stick”.

Numerous studies have revealed powerful antiviral, antimicrobial and anti-inflammatory qualities of licorice from its active ingredient glycyrrhizic acid.

This sweet, soothing and Sattvic root has incredible benefits not only for the throat, lungs and immune system, but is also known to improve the voice and make the mind harmonious, calm and content by making our speech and thoughts sweet like honey.

Benefits of Licorice:

  • Natural and effective expectorant
  • Soothes a sore or inflamed throat
  • Promotes clear, comfortable breathing
  • Liquifies cold, damp, phlegm from the lungs
  • Relieves cough by natural lubrication of the mucosal membranes
  • Supports proper function of the lungs
  • Improves overall strength and immunity
  • Boosts ojas (energy of vitality) for stronger immunity, vigor and strength

Ayurvedic Energetics:

  • Taste (Rasa): sweet, bitter
  • Action (Virya): cooling
  • Constitutions (Doshas): Balancing for vata and pitta, may increase kapha if used long term or in excess

Suggested Use:

  • Make a tea: A decoction can be made by boiling ¼ to ½ tsp whole licorice root in 500mL water for 5 min. Alternatively, add ¼ to ½ teaspoon of licorice root powder in warm water. Drink warm 1-2 times daily (or as directed by your Ayurvedic practitioner).
  • Chew it: Small chunks of whole licorice root (1-2g) can be washed and directly sucked on and chewed for a few minutes. Swallow the juice slowly to relieve hoarseness in the voice or a sore throat, then discard out the solids.
     
  • Gargle with it: As an anti-inflammatory, antimicrobial and anti-viral agent, gargling with licorice may provide pain relief and fights infections which cause sore throats.

    Add ¼ tsp licorice powder to 300mL warm water and gargle 10-15 seconds then spit out this mixture. Repeat until the mixture is used up. This can be done twice a day for prevention or relief from a sore throat.

5. HOLY BASIL (Tulsi)

Revered as the ‘queen of herbs’ and ‘rejuvenator of life’ by Ayurvedic texts and known as the most sacred plant on earth by the Vedic Puranas (sacred Indian texts,) Tulsi (Holy Basil,) is said to be infused with both medicinal and spiritual powers.

A highly sattvic herb, Indian tales revere Tulsi as the plant embodiment of Lakshmi, the Goddess of Light, which anoints one with lightness, clarity and abundance of health.

Not only do the spiritual traditions revere Tulsi as an invaluable plant, but many modern-day researchers have vouched for its therapeutic benefits for immunity, lungs and healthy breathing and stress-relief.

Benefits of Holy Basil:

  • Clear the lungs to promote healthy breathing
  • Soothe fevers
  • Reduces cough
  • Natural decongestant
  • Abundant in antioxidants for healing and recovery
  • Adaptogen— develop a healthy response to physical, mental and environmental stress
  • Boosts ojas (energy of vitality) and prana (energy of life) for stronger immunity

Ayurvedic Energetics:

  • Taste (Rasa): pungent
  • Action (Virya): heating
  • Constitution (Doshas): Balancing for vata and kapha, in excess may increase pitta

Suggested Use:

  • Make a tea: Add a handful of fresh Tulsi leaves or ¼ to ½ tsp Tulsi powder to hot water. Steep for 5 min and drink warm.
  • Chew the fresh leaves: If you are blessed to have access to a fresh Tulsi plant, you can harvest, wash and eat a few leaves directly or add to a salad to add a delicious flavor and health-properties.
  • Take capsules:  If the fresh leaves or dried powder is not available, encapsulated Tulsi can be taken as an immune-boosting herbal supplement as directed by your Ayurvedic Practitioner.

STAYING WELL

Ayurveda is a very holistic and individualized approach to health, healing and immunity. For more personalized support and guidance in what you can do to have your immune system and health humming along nicely, book an Ayurvedic Lifestyle Consultation with us.

Remember that healthy immunity is a natural result of a healthy diet and lifestyle.

With these tips, and Ayurvedic super plants on your side, may you be empowered in your path toward vibrant health, unshakeable strength and a thriving immune system.

May we all make the most of this time, embrace love and take good care of yourselves and each other.