Tag: green tea

Natural Defense: How Flavonoids and Herbal Allies Can Fortify Your Immune System

by Roxy Functional Wellness, posted in Health & Wellness, Immune Health

A strong immune system is your best line of defense against illness, but boosting it doesn’t have to mean prescription medication or over-the-counter quick fixes. Nature has equipped us with powerful tools—flavonoids and immune-modulating herbs—that work gently yet effectively to support and balance immune function. Whether you’re looking to reduce the frequency of seasonal colds or support your body during times of stress, these natural compounds offer targeted benefits.

“A strong immune system is your best line of defense against illness…”

What Are Flavonoids?

Flavonoids are compounds found in colorful fruits, vegetables, teas, and even dark chocolate. These plant chemicals are known for their antioxidant and anti-inflammatory properties, which make them valuable players in immune health.

Some key flavonoids include:

  • Quercetin – found in apples, onions, and berries
  • EGCG – a powerful antioxidant in green tea
  • Rutin – found in citrus fruits and buckwheat
  • Myricetin – present in tomatoes, grapes, and walnuts

These flavonoids help reduce oxidative stress, improve immune cell signaling, and regulate inflammation—key factors in protecting against chronic illness and infection.

Herbal Immune Allies

Several herbs have long been used in traditional medicine and are now backed by modern research for their immune-supportive properties:

  • Elderberry (Sambucus nigra): Excellent during cold and flu season; shortens the duration and severity of viral illnesses. Great for those with frequent upper respiratory infections.
  • Astragalus: A gentle immune modulator that’s ideal for those with frequent fatigue or who feel “run down” from stress.
  • Reishi Mushroom: A calming adaptogen that supports the immune system and stress response. Ideal for those with autoimmune concerns or high levels of chronic stress.
  • Echinacea: Best used short-term at the onset of illness; can help stimulate immune response. Suitable for those with a healthy immune system who want to support it during acute illness.
  • Quercetin: Especially beneficial for individuals with allergies, chronic inflammation, or frequent colds.
  • Green Tea (EGCG): A good choice for anyone looking for a gentle, daily immune enhancer with antioxidant benefits.

Note: If you have autoimmune conditions, are on immunosuppressants, or are pregnant/breastfeeding, consult with your healthcare provider before introducing new herbs or flavonoids.

Photo by Alina Vilchenko on Pexels.com

How to Incorporate These into Your Daily Routine

Here are a few practical and sustainable ways to make these immune-supportive tools part of your everyday life:

1. Start Your Morning with Green Tea

  • Swap out your coffee for a cup of green tea to provide a steady source of EGCG, which supports immunity and metabolism.

2. Add Color to Your Plate

  • Aim for at least 3 different colors per meal: purple onions, red peppers, leafy greens, berries, or citrus fruits—all rich in flavonoids.

3. Use Herbal Teas Throughout the Day

  • Drink elderberry or echinacea teas when you feel run down or during flu season.
  • For daily stress support, sip on reishi mushroom tea or take a capsule with your evening routine.

4. Supplement Strategically

  • A daily quercetin supplement may be helpful if you have seasonal allergies or frequent inflammation.
  • Astragalus is best taken in capsule or tincture form as part of a daily wellness routine during the winter or stressful times.

5. Batch-Prep Immune Smoothies

  • Blend citrus fruits, berries, spinach, and green tea ice cubes into a smoothie to flood your system with immune-supportive compounds.

6. Cook with Immune-Friendly Spices

  • Onions, garlic, ginger, and turmeric are all rich in flavonoids and immune-boosting properties—add them liberally to soups, stir-fries, and roasted vegetables.

A Final Note

Supporting your immune system isn’t about doing one thing perfectly—it’s about creating consistent habits that promote balance and resilience. Whether you’re feeling run-down, trying to prevent illness, or just want to give your body a little extra support, herbs and flavonoids offer safe, natural options. When combined with quality sleep, a healthy diet, hydration, and stress reduction techniques, they become powerful allies in your wellness routine.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References
  1. Calder, P. C. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health, 3(1), 74–92. https://doi.org/10.1136/bmjnph-2020-000085
  2. Chandra, R. K. (1997). Nutrition and the immune system: An introduction. The American Journal of Clinical Nutrition, 66(2), 460S–463S. https://doi.org/10.1093/ajcn/66.2.460S
  3. Liu, R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in Nutrition, 4(3), 384S–392S. https://doi.org/10.3945/an.112.003517
  4. Liao, Y., Shen, W., & Shen, D. (2018). Reishi mushroom and immunity. Frontiers in Pharmacology, 9, 689. https://doi.org/10.3389/fphar.2018.00689
  5. Zakay-Rones, Z., Thom, E., Wollan, T., & Wadstein, J. (2004). Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. The Journal of International Medical Research, 32(2), 132–140. https://doi.org/10.1177/147323000403200205
  6. Wu, D., Lewis, E. D., Pae, M., & Meydani, S. N. (2019). Nutritional modulation of immune function: Analysis of evidence, mechanisms, and clinical relevance. Frontiers in Immunology, 9, 3160. https://doi.org/10.3389/fimmu.2018.03160
  7. Nair, M. P., Mahajan, S., Reynolds, J. L., Aalinkeel, R., Nair, H., Schwartz, S. A., & Kandaswami, C. (2006). The flavonoid quercetin inhibits proinflammatory cytokine expression by suppressing the NF-κB pathway. Clinical and Vaccine Immunology, 13(3), 319–328. https://doi.org/10.1128/CDLI.13.3.319-328.2006
  8. Li, X., Qu, L., Dong, Y., Han, L., Liu, E., Fang, S., & Zhang, Y. (2014). A review of recent research progress on the astragalus genus. Molecules, 19(11), 18850–18880. https://doi.org/10.3390/molecules191118850
  9. Heinrich, M., & Teoh, H. L. (2004). Galanthamine from snowdrop—the development of a modern drug against Alzheimer’s disease from local Caucasian knowledge. Journal of Ethnopharmacology, 92(2–3), 147–162. https://doi.org/10.1016/j.jep.2004.02.012
  10. Singh, R., Ahmed, S., Islam, N., & Kumar, S. (2021). Role of dietary flavonoids in modulation of the immune system. Nutrition & Food Science, 51(3), 526–540. https://doi.org/10.1108/NFS-01-2021-0007

Harnessing the Power of Green Tea: A Stress-Relief Elixir and Matcha Coconut Yogurt Bowl Recipe

by Roxy Functional Wellness, posted in Health & Wellness, stress management

Stress seems to be an inevitable part of our daily lives (I know it is in mine!). From hectic work schedules to family responsibilities, it’s easy to feel overwhelmed sometimes. However, amidst the chaos, there lies a natural remedy that has been cherished for centuries: green tea. Not only does green tea offer a plethora of health benefits, but it also has the potential to significantly improve stress management. Let’s delve into the wonders of green tea and explore one of my favorite breakfast recipes for a dairy-free matcha coconut yogurt bowl that incorporates the stress-relieving properties of green tea, chia seeds, and pumpkin seeds.

The Stress-Relieving Benefits of Green Tea:

  1. L-Theanine: Green tea contains an amino acid called L-theanine, which is known for its calming effects on the mind. L-theanine promotes relaxation without causing drowsiness, making it an excellent choice for stress relief.
  2. Antioxidants: Loaded with powerful antioxidants called catechins, green tea helps combat oxidative stress in the body. These antioxidants protect cells from damage and may reduce the risk of chronic diseases as it prevents the build up of inflammation in the body.
  3. Cortisol Regulation: Cortisol, often referred to as the stress hormone, can wreak havoc on our bodies when levels are elevated for prolonged periods. Studies suggest that green tea may help regulate cortisol levels, thereby promoting a more balanced stress response (Yes please!).
  4. Improved Brain Function: The combination of caffeine and L-theanine in green tea can enhance cognitive function and improve mood. This synergistic effect helps boost alertness and concentration while keeping stress at bay.

The Nutritional Powerhouses: Pumpkin Seeds and Chia Seeds:

Pumpkin Seeds:

  • Rich in magnesium, pumpkin seeds play a vital role in relaxation and stress reduction. Magnesium helps calm the nervous system and can promote better sleep quality. This then prevents the over-secretion of cortisol.
  • High in antioxidants like vitamin E and zinc, pumpkin seeds protect cells from damage caused by oxidative stress and support overall immune function.
  • The amino acid tryptophan found in pumpkin seeds aids in the production of serotonin, a neurotransmitter that regulates mood and promotes feelings of well-being.

Chia Seeds:

  • Packed with omega-3 fatty acids, chia seeds support brain health and help reduce inflammation in the body. A healthy brain is better equipped to cope with stress.
  • High in fiber, chia seeds promote digestive health and keep blood sugar levels stable, preventing energy crashes that can exacerbate stress.
  • Chia seeds are a good source of essential minerals like calcium, magnesium, and phosphorus, which play key roles in muscle relaxation and stress management.
  • Chia seeds are also one of the highest protein seeds that you can eat, which is a great bonus if you are trying to get your protein in.

Recipe: Dairy-Free Matcha Coconut Yogurt Bowl with Chia and Pumpkin Seeds

Ingredients:

  • 1 cup dairy-free coconut yogurt (you can always use Greek yogurt, but I am dairy-free)
  • 1 teaspoon matcha powder (preferably organic to prevent chemical/additive exposure)
  • 1 tablespoon maple syrup or honey (optional, for sweetness)
  • 1 tablespoon chia seeds
  • 1 tablespoon pumpkin seeds
  • Fresh berries (such as strawberries, blueberries, or raspberries), for topping
  • 1/8-1/4 cup of granola (I like Purely Elizabeth Vanilla Almond Butter)
  • Unsweetened coconut flakes or cacao nibs, for garnish.

Instructions:

  1. In a mixing bowl, combine the dairy-free coconut yogurt, matcha powder, and maple syrup or honey (if using). Stir until the matcha powder is fully incorporated and the yogurt is smooth.
  2. Sprinkle the chia seeds and pumpkin seeds over the yogurt mixture, and gently fold them in until evenly distributed.
  3. Transfer the matcha coconut yogurt mixture to serving bowls.
  4. Top each bowl with fresh berries of your choice, granola, and a sprinkle of unsweetened coconut flakes for added flavor and texture.
  5. Serve immediately and enjoy as a nutritious and stress-relieving breakfast or snack.

By incorporating green tea, pumpkin seeds, and chia seeds into your diet, you can harness the power of nature to combat stress and promote overall well-being. Whether enjoyed in a soothing cup of tea or as part of a delicious yogurt bowl, these wholesome ingredients offer a holistic approach to stress management that nourishes both body and mind. So, take a moment to sip on some green tea and savor the tranquility it brings to your day.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

  1. Boyle, Neil B., et al. “The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.” Nutrients 9.5 (2017): 429.
  2. Cabrera, Carmen, Reyes Artacho, and Rafael Giménez. “Beneficial effects of green tea—a review.” Journal of the American College of Nutrition 25.2 (2006): 79-99.
  3. Coelho, Christiane Candice, et al. “Omega-3-rich chia seed (Salvia hispanica L.) oil formulations ameliorate lipid profile of dyslipidemic subjects and associated oxidative stress: a randomized, double-blind, placebo-controlled study.” Nutrients 11.2 (2019): 341.
  4. Kimura, Kenta, et al. “L-Theanine reduces psychological and physiological stress responses.” Biological psychology 74.1 (2007): 39-45.
  5. Li, Kai, et al. “Effect of pumpkin seed oil on hair growth in men with androgenetic alopecia: a randomized, double-blind, placebo-controlled trial.” Evidence-Based Complementary and Alternative Medicine 2014 (2014).
  6. Nieman, David C., et al. “Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation.” Journal of Alternative and Complementary Medicine 24.3 (2018): 293-299.
  7. Unno, Keiko, et al. “Anti-stress effect of green tea with lowered caffeine on humans: A pilot study.” Biological psychology 74.1 (2007): 39-45.
  8. Wang, H., N. F. Lucas, and P. N. Weil. “Pumpkin seed extracts and proteins: embryotoxicity and oxytocin-like effects.” Journal of ethnopharmacology 6.1 (1982): 201-208.