10 Anti-Inflammatory, Cold-Weather Foods to Boost Immunity

By Jingduan Yang, M.D.

Did you know that we can help clear toxins from our lungs and boost immunity just by following a daily diet? The following 10 lung-cleansing, anti-inflammatory recipes are easy to incorporate into daily life and are fully capable of achieving these goals.

Traditional Chinese medicine (TCM) posits that white fungus, black fungus, lotus root, turmeric, ginger, wolfberry, pear, red dates, walnuts, and honey have the effect of nourishing the lungs. Modern-day medical science has also found that they have antioxidants and anti-inflammatory and immune-enhancing benefits.

1. Tremella (White Fungus)

TCM practice states that tremella, also commonly known as white fungus, is good for replenishing body fluids and is an ideal, natural lung-moistening substance, which is especially needed in dry seasons. Tremella is rich in polysaccharides, which have antioxidant and immune-enhancing effects.

Tremella and Pear Decoction

Ingredients:

• 1 piece white fungus
• 1 pear
• Rock sugar to taste

Preparation:

1. Soak the white fungus in water and tear it into small pieces.
2. Peel, remove the core, and cut the pear into cubes.
3. Put the white fungus and rock sugar into the pot, add water, and cook for 1 hour.
4. Add the pear cubes and simmer for a few minutes.

2. Lotus Root

Lotus root is rich in antioxidants such as vitamin C, which helps clear the lungs, remove phlegm, and enhance immunity.

Lotus root and red and yellow peppers are all rich in vitamin C. Studies have found that dietary vitamin C helps prevent lung cancer, while supplementation has no such benefits.

Stir-Fried Red and Yellow Peppers With Lotus Root

Ingredients:

• 2 small portions lotus root
• 1 red pepper
• 1 yellow pepper
• A little minced garlic
• Salt to taste

Preparation:

1. Wash and slice the lotus root and cut the red and yellow pepper into strips.
2. Add some oil to a pot and fry the minced garlic on low until you smell the garlic scent.
3. Add the lotus root slices and stir-fry together. Then add a little water and continue stir-frying until the lotus root slices become slightly translucent.
4. Add the red and yellow peppers, season with salt, stir-fry for another minute, and then remove from heat.

3. Black Fungus

Black fungus is a food that doubles as medicine. It has the effect of moistening the lungs and clearing away heat. It is also rich in iron, fiber, and polysaccharides, which can improve immunity and prevent infection. Studies have found that black fungus extract can also inhibit lung cancer cell proliferation and improve lung flora.

Black Fungus Salad

Ingredients:

• 2 tablespoons rice vinegar
• 2 tablespoons soy sauce
• 1.5 tablespoons dried black fungus
• 1 tablespoon white sugar
• 1 tablespoon sesame oil
• Half a cucumber
• 2 garlic cloves
• Salt to taste

Preparation:

1. Soak black fungus in water for about 2 hours. Cut off the roots and rinse well.
2. Blanch in boiling water for 3 minutes. Remove, rinse with clean water, drain dry, and set it aside.
3. Chop the garlic cloves, shred the cucumber, and put them all on a plate together with the black fungus.
4. Take another bowl, add rice vinegar, soy sauce, sugar, and sesame oil, mix thoroughly, and then pour it on the salad. Add salt to taste.

4. Pears

Pears are rich in antioxidants such as vitamin C, which can reduce phlegm and maintain lung moisture. They are especially good to eat during dry seasons. Studies have shown that pears are rich in polyphenols and flavonoids, which can improve allergies and be beneficial in treating respiratory diseases such as asthma.

Stewed Pear With Rock Sugar

Ingredients:

• 1 pear
• 1 tablespoon rock sugar
• A few wolfberries

Preparation:

1. Peel the pears, remove the seeds, and cut the pear into pieces.
2. Add it to a pot with rock sugar and wolfberry.
3. Add water, and cook for 20 minutes.

5. Walnuts

According to TCM, walnuts have the effect of warming the lungs and relieving coughs and can also nourish the kidneys. Walnuts are rich in antioxidants such as omega-3 fatty acids and polyphenols, which can help relieve lung inflammation. Studies have found that older people who eat 1 to 2 ounces of walnuts every day have many reduced inflammatory biomarkers after two years.

Omega-3 not only protects the cardiovascular system but is also important for lung health. Studies have found that for patients with pulmonary fibrosis, the higher the presence of omega-3 fatty acids in the plasma, the stronger the carbon dioxide exchange capacity and the longer they can survive without requiring lung transplant surgery. This phenomenon was observed regardless of whether the patients had a history of smoking or cardiovascular disease.

Walnut and Red Date Porridge

Ingredients:

• 10 red dates
• 10 walnuts
• ½ cup rice
• A little rock sugar

Preparation:

1. Soak the red dates in hot water and remove their cores.
2. Wash the walnuts.
3. Add the red dates, walnuts, and rice to a pot.
4. Add water and bring to a boil. Then reduce to low heat until fully cooked into a porridge.
5. Add a bit of rock sugar and cook until it is dissolved.

6. Ginger

Ginger warms the body, clears phlegm, and relieves cough. Its active compound, gingerol, has strong anti-inflammatory effects. Other studies have found that ginger extract can relax the smooth muscles of the respiratory tract, inhibit inflammation, and help improve asthma.

Ginger Tea

Ingredients:

• 1.5 tablespoons sliced ginger
• 1 tablespoon honey
• 2 ¼ cups water
• 2 lemon slices

Preparation:

1. Add ginger to a pot.
2. Add water, bring to a boil, and cook for 10 minutes.
3. Strain the ginger and pour the tea into a cup.
4. Add honey and lemon slices.

7. Red Dates

TCM treats red dates as an ideal substance for nourishing the blood and lungs. They are rich in polysaccharides and vitamins, which help enhance immunity and protect the respiratory system.

In vitro studies have shown that polysaccharides can increase the ability of immune cells to fight pathogens and affect the expression of pro-inflammatory cytokines.

Red Date Tea

Ingredients:

• 2 ½ cups hot water
• 6 red dates

Preparation:

1. Wash and remove the cores of the red dates.
2. Add them to a pot with hot water and steep for 15 minutes.

8. Turmeric

Turmeric is an anti-inflammatory spice that is particularly good at relieving chronic inflammation of the lungs. Studies have found that oral curcumin can significantly reduce lung inflammation and damage.

Turmeric Golden Milk

Ingredients:

• 1 cup milk
• 1 teaspoon turmeric
• Pinch of black pepper
• Honey to taste

Preparation:

1. Heat the milk.
2. Add turmeric and black pepper and stir.
3. Add honey to taste.

9. Honey

Honey has antibacterial, moisturizing, and cough-relieving effects and is especially suitable for relieving dry coughs and throat discomfort. An Oxford University study concluded that honey is better than conventional treatments at improving symptoms of upper respiratory tract infections and is a cheap alternative to antibiotics.

A honey lemonade drink in the morning is highly effective in clearing the lungs and moisturizing the throat.

Honey Lemonade

Ingredients:

• 1 cup water
• Half a lemon
• 1 tablespoon honey

Preparation:

1. Heat water.
2. Wash the half lemon and cut it into thin slices, or squeeze to get the juice.
3. Add all the ingredients to a cup and mix.

10. Wolfberry

Wolfberry is a TCM herb rich in polysaccharides, vitamin C, and carotenoids, which can effectively protect lung health and enhance immunity. Polysaccharides can inhibit the growth of lung cancer cells by inhibiting their cycles or inducing programmed cell death.

Wolfberry Tea

Ingredients:

• 1 cup water
• 1 tablespoon wolfberries

Preparation:

• Heat the water and soak the wolfberries for 10 minutes.
• Let the water cool before drinking.

The above 10 recipes are popular, traditional TCM recipes, and their efficacy has been supported by modern scientific research. Adding them to your daily diet is a simple, tasty way to boost your immunity in the colder autumn and winter seasons.