Researchers and herbal medicine references have examined elderberry, echinacea, garlic, turmeric, ginger, peppermint and other common botanicals for antioxidant, antimicrobial and immune-related properties, although the strength of human clinical evidence varies widely among individual herbs.
By yourNEWS Media Newsroom
Many herbs and spices commonly found in kitchens contain biologically active compounds that have drawn scientific interest for their antioxidant, anti-inflammatory and antimicrobial properties, leading researchers to investigate whether some may also help support normal immune function.
Reports examining common botanicals have highlighted elderberry, echinacea, garlic, turmeric, ginger, peppermint and cinnamon, among others. The available evidence, however, differs considerably from one plant to another, and findings about laboratory activity or traditional use do not necessarily establish that a particular herb will prevent or treat an infection in people.
A NaturalNews.com report published in June 2023 stated that common culinary herbs and spices contain numerous bioactive compounds associated with antibacterial, antifungal, antiviral, antioxidant and anti-inflammatory activity.
A 2015 report by Dr. Joseph Mercola also noted that herbs can have particularly high antioxidant activity when measured per gram of fresh weight, in some cases exceeding that of fruits and vegetables.
Antioxidants are compounds that can help protect cells against oxidative damage, while many plant foods also provide vitamins, minerals and other phytochemicals that contribute to the nutritional quality of a diet.
Interest in the immune-related properties of herbs has continued, with a 2026 article reviewing eight herbs described as having documented immune-supporting characteristics.
Elderberry and Echinacea Remain Popular Cold-Season Botanicals
Elderberry and echinacea are among the best-known herbal products marketed for use during cold-and-flu season.
Reports examining teas used for cold symptoms have included elderberry and echinacea alongside ginger and peppermint. A November 2025 article similarly reviewed 21 botanicals used to soothe common-cold symptoms, while a March 2026 report examined 11 natural substances associated with historical or modern use for cold and influenza symptoms.
Dr. Mark Stengler’s “Natural Healing Encyclopedia” identifies garlic, echinacea and astragalus as immune-supportive herbs and states that they may increase the activity of white blood cells involved in fighting viruses.
The reference lists two capsules daily during cold-and-flu season as a preventive dosage.
However, the material reviewed does not include controlled human studies demonstrating that elderberry or echinacea consistently shortens the duration of a cold.
That distinction is important because evidence that a plant contains biologically active compounds, has a history of traditional use or produces effects in laboratory testing does not by itself establish clinical effectiveness in humans.
Garlic Draws Attention for Immune and Antimicrobial Compounds
Garlic has long been used both as food and in traditional medicine and appears repeatedly in sources discussing immune health.
Jason Wrobel’s “Eaternity” includes garlic, turmeric root and ginger root among foods recommended as part of a diet intended to promote a long and healthy life.
Stengler’s “Natural Healing Encyclopedia” also includes garlic among herbs said to increase the activity of virus-fighting white blood cells.
A separate 2020 report noted that culinary herbs and spices including garlic, ginger and rosemary are primarily used today for flavor but have histories extending into traditional medicinal practices.
Garlic contains sulfur-containing compounds that have made it a frequent subject of research into antimicrobial and other biological effects, although the degree to which those findings translate into meaningful protection against human infections depends on the specific preparation, dose and condition being studied.
Turmeric’s Curcumin Continues to Be Studied
Turmeric has attracted substantial attention because of curcumin, one of its principal bioactive compounds.
Turmeric root appears alongside garlic and ginger in “Eaternity” as a plant food associated with healthy eating.
Curcumin has been investigated for a wide range of biological effects, including inflammatory and antioxidant pathways.
In a Health Ranger Report, Mike Adams cited a study in which curcumin supplementation was associated with memory improvements of as much as 30% among elderly participants.
That research concerned cognitive performance rather than proof that turmeric prevents viral illness, underscoring the variety of potential effects being investigated for compounds found in medicinal plants.
Ginger Is Commonly Used for Cold Symptoms and Digestive Comfort
Ginger is another botanical frequently included in traditional cold-season preparations.
A 2026 review of teas used for cold symptoms listed ginger among several commonly recommended options, while another herbal reference describes combining ginger with turmeric, cider and lemon in a warm drink.
Mary Jones’s “Herbal Antivirals” discusses plants that may slow or inhibit the activity and spread of certain viruses.
As with other botanicals, however, laboratory findings involving antiviral activity should not automatically be interpreted as evidence that eating or drinking ginger will prevent or cure a viral infection in people.
Ginger nevertheless remains widely consumed as a food and beverage ingredient and is also commonly used for digestive complaints.
Cinnamon and Peppermint Appear in Herbal Antiviral References
Cinnamon and peppermint have also been included in herbal literature examining antiviral activity.
“Herbal Antivirals” lists cinnamon among 10 essential oils described as possessing potent antiviral properties and states that certain antiviral essential oils may provide some symptomatic relief.
Peppermint appears on the same list and is also commonly included in herbal teas consumed during colds.
A 2026 review of teas used for cold symptoms included peppermint along with ginger, echinacea and elderberry.
Essential oils are highly concentrated preparations, however, and their properties and safety considerations differ substantially from those of the whole herb or a conventional tea.
Paprika Contributes Nutrients, Though Specific Immune Evidence Is Limited
Paprika is another common spice that can add nutrients and plant compounds to meals, although the sources examined did not include specific research demonstrating an immune-related effect from paprika itself.
Broader nutritional reports have noted that herbs and cooking spices can contribute antioxidants, vitamins and minerals and may increase the nutrient density of foods without requiring substantial calories.
Josh Axe’s “Ancient Remedies” also includes vitamin C-rich foods among dietary choices associated with health support.
Such nutritional benefits are different from showing that a spice directly prevents an infectious disease.
Whole Foods May Offer Advantages Over Relying on Supplements
Some nutritional experts recommend obtaining immune-supportive nutrients primarily through food rather than depending on large numbers of supplements.
Mercola’s “Top 12 Foods for Healthy Immune Response” argues that a diet rich in foods containing immune-supporting nutrients is preferable to taking numerous supplements. The report also recommends avoiding processed foods, grains and sugar.
Other practitioners place greater emphasis on traditional and botanical approaches.
In a July 2025 interview, Dr. Peter Glidden said that many people around the world rely on naturopathic or traditional botanical medicine, estimating the figure at approximately 80% of the global population.
Another report addressing common colds noted that because colds are caused by viruses, antibiotics do not treat the underlying viral infection unless a physician identifies a secondary bacterial infection requiring antibiotic therapy.
Research and Regulation Remain Important Considerations
Questions remain about the quality, dosing and consistency of many herbal supplements.
A 2007 paper published in the Journal of Occupational Medicine and Toxicology pointed to “the difficulties involved in generating accurate data on supplement use and abuse in the absence of rigorous regulatory control.”
Those limitations can make it difficult to compare products or determine whether findings involving one standardized preparation apply to another supplement sold under the same herb’s name.
Some natural-health sources also present herbal remedies in opposition to conventional pharmaceuticals and criticize pharmaceutical products as profit-driven or associated with side effects. Such characterizations reflect the positions of those sources rather than establishing that herbal preparations are inherently safer or more effective.
The evidence surrounding herbs and spices is therefore best considered individually rather than treating all botanicals as a single category.
Plants such as garlic, turmeric, ginger, elderberry, echinacea, peppermint and cinnamon contain compounds of scientific interest, and many have long histories of culinary or traditional use. At the same time, evidence ranging from laboratory antiviral activity to antioxidant measurements or historical use is not equivalent to controlled clinical evidence showing prevention or treatment of disease.
For people interested in incorporating more medicinal plants into everyday life, a January 2024 report identified 17 varieties that can be grown indoors throughout the year using windowsills, vertical growing areas or supplemental grow lights.
Taken together, the research and traditional literature suggest that herbs and spices can contribute useful nutrients and bioactive plant compounds to a balanced diet. Their potential therapeutic effects, however, vary considerably, and the available sources support treating them as dietary additions rather than replacements for appropriate medical evaluation and care.
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