Winter brings chilly weather, shorter days, and the need to fortify our bodies against the season’s challenges. Thankfully, nature provides an abundance of remedies to support immune health, energy, and vitality. Here’s a holistic guide to staying well, featuring powerful herbs, essential supplements, and nutrient-packed fruits.
Herbs for Winter Wellness
1. Mycoblend Mushrooms
This blend of fungi—like reishi, shiitake, cordyceps, and turkey tail—packs a powerful immune boost. Rich in beta-glucans, Mycoblend mushrooms enhance your body’s defense system while reducing stress with their adaptogenic properties. Perfect for staying strong in the face of winter’s viral challenges. We highly recommend Herbasal’s all natural organic 14 mushroom Mycoblend - a perfect blend for that extra punch. Take that, flu!
2. Echinacea
Known as the immune system's best friend, echinacea helps ward off colds and reduces their duration. Antioxidant-packed and easy to incorporate, it’s ideal as a tea, tincture, or capsule to combat seasonal sniffles. Try Herbasal’s Echinacea Angustifolia for best quality.
3. Oregano
Oregano is more than a kitchen herb—it’s a powerhouse with antimicrobial and antifungal properties. Its carvacrol and thymol content makes it a go-to for respiratory health. Use it in teas or essential oil steam inhalations to clear stuffy sinuses.
Supplements for Cold-Weather Care
1. Vitamin D
With limited sunlight in winter, Vitamin D helps maintain strong bones, a healthy immune system, and a balanced mood. Supplement or enjoy fortified foods to stay bright and energized.
2. Iron
Winter fatigue or cold sensitivity may be linked to low iron levels. Vital for oxygen transport in the blood, iron is especially important for women and vegetarians. Incorporate it through foods like spinach or iron supplements.
3. Zinc
Zinc supports immune function and helps your body recover faster from colds. Found in oysters, seeds, and nuts, zinc supplements are a winter must-have for daily protection. Try fast absorbing liquid zinc from Harbasal.
4. Omega Fatty Acids
These fatty acids combat inflammation, support brain health, and keep winter blues at bay. Mongolian seabuckthorn is an incredibly nutrient-dense fruit and supplement, rich in omega fatty acids. It contains a unique combination of both omega-7 and omega-3, -6, and -9 fatty acids (we recommend Panaxea supplement). Or try other plant-based sources like avocados, chia and flaxseeds - all excellent additions to your winter nutrition.
Fruits to Energize and Protect
1. Oranges
Loaded with Vitamin C, oranges bolster immunity and promote glowing skin in winter’s dry air. Snack on them, juice them, or add their zest to dishes for a refreshing boost.
2. Pomegranates
Rich in antioxidants, pomegranates reduce inflammation and support heart health. Sprinkle the seeds on salads, blend them into smoothies, or enjoy their vibrant flavor fresh.
3. Kiwis
Kiwis are Vitamin C powerhouses that aid digestion and respiratory health. Slice them
into a fruit salad or enjoy them on their own to keep your body fortified.
4. Avocados
Avocados are rich in heart-healthy monounsaturated fats that support brain function, reduce inflammation, and enhance your body’s ability to absorb fat-soluble vitamins like A, D, E, and K. Packed with Vitamin E, potassium, and folate, they help fortify your immune system and keep energy levels steady throughout the colder months. Enjoy them mashed on whole-grain toast, blended into a creamy smoothie, or sliced atop a hearty winter salad for a delicious nutrient boost.
How to Put It All Together
Morning: Start with a warm echinacea tea (or supplement), pairing it with a pomegranate-rich breakfast by sprinkling pomegranate over muesli, oatmeal or whole grain toast.
Midday: Take a moment to step outside and soak up some natural Vitamin D from the sun—the best source for it. On cloudy days, boost your levels by adding a Vitamin D supplement to your favorite juice or smoothie.
Lunch: Add Mycoblend mushrooms or supplement to your lunch days, routine. You can even blend it into your soup or broth. Add avocado on toast, on the side , or in your favorite salad bowl.
Snacks: Keep kiwis and oranges handy for a mid-afternoon pick-me-up. Supplement with Mongolian Seabucktorn for your omegas.
Evening: Wind down with a zinc supplement and a bowl of iron-rich lentil or vegetable stew spiced with oregano.
By embracing these herbs, supplements, and fruits, you’ll have a natural toolkit to stay vibrant and energized all season long. Share these tips with friends and family to spread the gift of winter wellness!
Where to Source the Best Herbal Supplements
Herbasal's range of all-natural herbal supplements, thoughtfully curated by nutritional biochemist Dr. Sayanah Janell, Ph.D., from Sayanah Wellness Center and offers everything you need for a winter wellness boost. Take advantage of Herbasal's Winter Remedy Sale and enjoy 20% off for a limited time!
Sinus Clear Blast
Myco-Blend 14 Mushroom Immune Support
Echinacea Angustifolia
Zinc - Fast Absorbing Liquid Formula
PANAXEA Chinese Herbal Products available too!
Visit www.sayanahwellness.com to learn more or click below to shop Herbasal's Herbal remedy sales now!
Sources:
National Library of Medicine, The Immunomodulatory Role of Beta-Glucans (PubMed).
University of Connecticut School of Pharmacy, Meta-Analysis on Echinacea Effectiveness (UConn Health).
Frontiers in Microbiology, The Biological Properties of Carvacrol (Frontiers).
Harvard T.H. Chan School of Public Health, Vitamin D and Health (Harvard Health).
American Society of Hematology, Iron-Deficiency Anemia (hematology.org).
Advanced Biomedical Research, Benefits of Pomegranates for Cardiovascular Health (NCBI).
New Zealand Medical Journal, The Respiratory Benefits of Kiwifruit (NZMJ).
National Center for Biotechnology Information, The Role of Omega-3 Fatty Acids in Health and Immunity (NCBI).
Mayo Clinic, Zinc’s Role in Cold Prevention (Mayo Clinic).
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