Immune Support: Simple Pantry Staples That Help
When it comes to staying well, prevention is key—and that starts in your kitchen. The immune system thrives when supported by nutrient-dense, anti-inflammatory ingredients that also promote gut health, reduce stress, and improve circulation.
Below are a few staple ingredients that do just that, along with some simple ways to use them at home.
Whether you're fighting off a cold or looking to build resilience during winter, these natural allies can make a meaningful difference.
Garlic
This classic kitchen remedy contains allicin, a natural compound with antimicrobial and antiviral properties. Crush the clove and let it rest for 10 minutes before using to activate it.
Ginger
Gingerol, the active compound in ginger, has powerful anti-inflammatory and antioxidant effects. It also soothes digestion and can help calm nausea and colds.
Lemon
Rich in vitamin C, lemon supports immune function and aids digestion. Starting your day with warm lemon water can stimulate digestion and hydrate your system.
Turmeric
Curcumin, the active ingredient in turmeric, has potent anti-inflammatory effects. Combine with black pepper and a healthy fat for better absorption.
Keep Scrolling for Easy At-Home Remedies
Below you’ll find a few tried-and-true home remedy recipes using pantry ingredients. These are simple, safe additions you can try at home—scroll down to explore more!
Simple Home Remedies for Immune Support
Looking for easy ways to put those pantry staples into action? These natural remedies are simple to prepare and great to have on hand during winter or when illness is going around. Just be sure to follow the safety tips at the bottom before using.
Golden Latte
A warming anti-inflammatory drink made with turmeric, cinnamon, and a milk of your choice. A great alternative to coffee when you want something soothing and nourishing.
Ingredients:
1 cup milk of choice (e.g. almond, oat, dairy)
½ tsp ground turmeric
Pinch of cinnamon
Pinch of black pepper
Optional: ½ tsp honey or maple syrup for sweetness
Gently heat all ingredients in a small pot until warm (not boiling). Stir well and enjoy in your favourite mug.
Simple Immunity Tea Recipe
2–3 slices fresh ginger
1 crushed garlic clove (optional)
Juice of ½ lemon
Hot water
Drizzle of honey (optional)
Steep 5–10 minutes. Sip slowly and stay warm.
Thyme & Sage Gargle
Both thyme and sage have antimicrobial properties that can soothe sore throats. Use 1 tsp each of dried thyme and sage (or a small handful of fresh herbs). Steep in 1 cup of hot water for 10–15 minutes, then strain and allow to cool slightly. Gargle for 20–30 seconds and spit out. Repeat up to three times daily during acute symptoms.
Onion by the Bed
This traditional remedy is said to absorb airborne irritants and ease night-time coughs. Slice a brown or red onion in half and place it in a small dish near your bed overnight. Discard in the morning. While not proven by science, it's a gentle home remedy used for generations.
Safety Notes:
No honey for children under 1
Turmeric caution in pregnancy/blood thinners
Sage not suitable in pregnancy or breastfeeding
Thyme: limit in children
Garlic/ginger: monitor interactions with blood thinners
Want advice on how else you can support your immune system this winter?
Curious about other ways to support your immune system this winter? Book a naturopathic consultation for tailored advice and support, head to the booking page or get in touch to learn more.
