As we move through the final month of winter and start to glimpse the first signs of spring, our bodies, and our immune systems, begin to feel the shift. Cool nights, warmer days, and - if there are kids in the house - a revolving door of back-to-school bugs. Seasonal sniffles are making the rounds. If your household is like many, you might already be noticing the early signs of a low-grade cold, a scratchy throat, or just feeling a bit... flat.
This transitional season is a perfect time to gently turn inward and support your immune system with nourishing foods, herbs, and rituals that work from the inside out.
Here are some powerful, immunity-supportive ingredients to consider adding to your daily rhythm - many of which are backed by both tradition and science.
Immunity-Supportive Ingredients to Know
Elderberry
Elderberries have been used for centuries in traditional medicine for their ability to support the body during colds and flu. Rich in antioxidants and flavonoids, elderberry may help stimulate a healthy immune response. Some research suggests it can reduce the duration and severity of upper respiratory symptoms when taken early.
Try: simmered into a homemade syrup, or brewed as a warm herbal tea in the evening.
Ginger
Warming, calming, and anti-inflammatory, ginger is a classic for good reason. It supports circulation and digestion and contains compounds like gingerol that may help regulate immune function. It’s also wonderful for calming a sore throat or relieving fatigue when you're feeling run-down.
Try: fresh ginger tea with lemon and honey, or grated into soups and broths.
Siberian Ginseng
Traditionally used in Eastern Europe and Asia, Siberian ginseng is an adaptogen that helps the body manage internal stress—one of the key factors that can lower immunity over time. Some studies suggest it can stimulate immune cell activity and reduce fatigue.
Try: best consumed in powder or extract form, often combined with other adaptogenic herbs.
Holy Basil (Tulsi)
Often called the “queen of herbs” in Ayurveda, holy basil supports both immunity and the nervous system. With its antioxidant, antimicrobial, and anti-inflammatory properties, it helps the body defend itself while also promoting calm.
Try: as a tulsi tea during the afternoon slump, or blended with calming herbs like lemon balm or chamomile.
Davidson Plum
This vibrant native Australian fruit is naturally rich in anthocyanins and antioxidants, which help reduce oxidative stress - a key contributor to immune dysfunction over time. It’s also a natural source of vitamin C, known to support immune health by aiding white blood cell function, strengthening barrier integrity, and reducing inflammation.
Try: blended into smoothies, stirred through compotes, or added as a freeze-dried powder to your morning routine.
A Little Daily Support Goes a Long Way
Adding these ingredients to your meals and teas is a beautiful way to support your immune health, but we also know life can get busy and it’s consistency that makes the biggest difference.
That’s where Daily Essentials comes in. This daily greens blend was thoughtfully formulated to support immunity and energy throughout the year, especially during seasonal transitions. It includes all of the ingredients mentioned above - elderberry, ginger, holy basil, Siberian ginseng, and Davidson plum - alongside a nourishing mix of plant-based nutrients like spirulina, green tea, lemon peel, berries, and leafy greens.
And the results speak for themselves.
In a recent community trial:
83% of customers who used Daily Essentials daily for a month reported stronger immunity, with fewer colds, improved energy, and better resilience against allergies.
100% of participants also reported improved energy levels and a greater ability to show up in their daily lives with more clarity and vitality.
Seasonal transitions can take a toll on our energy and wellbeing. So be gentle with yourself. Add a few extra plant allies to your plate, lean into warm meals and nourishing teas, and find a daily rhythm that helps you feel supported.
Whether through seasonal wholefoods or a greens blend like Daily Essentials, your immune health can be nurtured in simple, consistent ways that work with your lifestyle—not against it.
References
Arcot, J., & Brown, S. (2006). Food value of ripe Davidson plum flesh [Data set]. In Davidson plum facts, health benefits and nutritional value. Naturally Native.
Lau, K.-M., Yue, G. G.-L., Chan, Y.-Y., Kwok, H.-F., Gao, S., Wong, C.-W., & Lau, C. B.-S. (2019). A review on the immunomodulatory activity of Acanthopanax senticosus and its active components. Chinese Medicine, 14, Article 25. https://doi.org/10.1186/s13020-019-0250-0
Agrati, C., Soni, M., et al. (2024). Systemic cellular immune responses and emerging viral infections: A mini-review. Frontiers in Immunology. https://doi.org/10.3389/fimmu.2024.1400956
Wieland, L. S., Piechotta, V., Feinberg, T., Ludeman, E., Hutton, B., Kanji, S., Seely, D., & Garritty, C. (2021). Elderberry for prevention and treatment of viral respiratory illnesses: A systematic review. BMC Complementary Medicine and Therapies, 21(1), 112. https://doi.org/10.1186/s12906-021-03283-5
Tang, P., Liu, S., Zhang, J., Ai, Z., Hu, Y., Cui, L., Zou, H., Li, X., Wang, Y., Nan, B., & Wang, Y. (2024). Ginsenosides as dietary supplements with immunomodulatory effects: A review. Applied Biological Chemistry, 67, Article 27. https://doi.org/10.1186/s13765-024-00881-y