Winter Immunity Wisdom: Ancient Techniques Meets Modern Science with Adaptogens & Botanicals

When the winter chill sets in, our bodies naturally crave extra support to stay resilient — and for centuries, cultures around the world have turned to nature’s elaborate pharmacy for help. Today, modern science is catching up, confirming the powerful immune-boosting benefits of many traditional herbs and adaptogens used by our ancestors in many different cultures¹. To strengthen and protect immunity in the winter – whether or not you live in a cold climate – seasonal botanical heroes like elderberry, astragalus, turmeric, ginger, clove, pomegranate, and garlic, can transform a winter wellness routine. The best part? They can be easily woven into daily nutrition!

Botanicals, functional foods, and adaptogens are all natural powerhouses that support our health by playing slightly different roles. Botanicals refer to a broad group of plants or plant extracts used for their therapeutic properties such as cloves with their antibacterial eugenol or pomegranate and elderberry bursting with antioxidants in support of immune cells ^(1,5,6,7). Functional foods are everyday foods that offer health benefits beyond basic nutrition. Turmeric, ginger, and garlic, for example, are common kitchen staples rich in anti-inflammatory compounds that promote immune wellness ^(1,2,3,4). Adaptogens are a special class of botanicals, like astragalus, said to be prized for their ability to help the body adapt to stress and maintain balance, often by modulating immune response ^(1,8,9). Together, these natural allies work together to create a diverse and natural toolkit for strengthening immunity during the winter months.

At Clean Juice, you can add turmeric or ginger to any of your smoothies or juice blends (if it isn’t already part of the recipe!). A few of our menu items that include these ingredients are:

• Mango N’ Cream One smoothie: Mango, banana, coconut cream, cinnamon, turmeric, almond milk, honey, vanilla, adaptogen blend
• Immunity One juice: Orange, carrot, pineapple, turmeric, lemon
• Wake Up One juice: Orange, lemon, ginger
• Detoxifying One juice: Beet, cucumber, apple, celery, ginger
• Energy One juice: Beet, apple, orange, celery, carrot, ginger
• Ginger-Aid One juice shot: Ginger, apple, lemon
• Metabolic Booster One juice shot: Apple, lemon, ginger, cayenne

The golden glow of turmeric and the spicy warmth of ginger have long been staples in Ayurvedic and other healing traditions. Their bioactive compounds, curcumin (where turmeric gets its color) and gingerol (what gives ginger its spicy flavor), are celebrated in clinical studies for powerful anti-inflammatory and immune-supportive effects ^(2,3). A smoothie or juice blending these zesty roots with fresh citrus can be both comforting and invigorating for an immune system.

Garlic is another powerful functional food. Garlic’s reputation as a natural antibiotic dates back thousands of years in cultures worldwide. Modern research confirms its ability to boost immune function and combat pathogens, thanks to its sulfur-containing compound, allicin ⁴. Important fact: You need to crush or cut garlic to activate the allicin! This can also be done by chewing. A hint of garlic in savory juices or wellness shots can be a powerful, yet tasty, ally. Rule of thumb, aim forone to two raw garlic cloves daily. There are many other functional foods you can add into your diet such as one large citrus orange, one large cup of blueberries, and foods rich in pre and probiotics that can have positive effects to immunity.  

Besides functional foods, botanicals have been widely studied for their ancient uses and benefits. generations, elderberries have been a go-to remedy in European folk medicine to fight colds and the flu. Packed with antioxidants and flavonoids, elderberry, the dark purple berry from the European or black elder tree extracts are now shown to reduce the duration and severity of respiratory infections⁵. You could even add the Elderberry shot to a smoothie for extra nutrition! Imagine a vibrant elderberry smoothie, rich in deep purple hues and bursting with immune-strengthening goodness. At Clean Juice, we offer out Elderberry wellness shots year-round!

Clove, a warm and aromatic spice, has been prized in traditional medicine for their antibacterial and antiviral properties. Rich in eugenol, cloves can help fight inflammation and support your immune defenses, making them a perfect warming addition to winter blends⁶. A clove, banana, and date smoothie would be divine! Pomegranate, often called a superfruit, has been cherished since ancient times for its rich antioxidant content, which helps protect immune cells from damage. It contains many active compounds that contribute to health such as punicic acid, ellagic acid, and other ellagitannins⁷. They are also rich in other bioactive compounds like phenolic acids, falvanoids, and anthocyanins, and sterols which help give the fruit its deep color⁷. Vibrant jewel-like seeds add not only a burst of flavor but also a potent nutritional punch to any juice or smoothie. There are so many other botanicals used for health benefits such as hibiscus, oregano, and milk thistle; however, elderberry, clove, and pomegranate are exceptional in the winter!

Lastly, adaptogens, which help our bodies adapt and build resilience against stress. It is commonly known these days that elevated stress can weaken the immune system. Astragulus is an adaptogen widely used in Traditional Chinese Medicine for thousands of years to enhance vitality and protect against environmental stressors⁸. Research today highlights its role in stimulating white blood cell production and modulating immune responses, perfect for keeping your defenses balanced during winter challenges⁸. Ashwagandha is another popular adaptogen for combating stress by balancing the HPA axis and soothing the nervous system⁹. It does this by helping to lower cortisol levels which in turn protects the immune system from oxidative stress⁹. There are dozens of other famous adaptogens such as ginseng, rhodiola, holy basil, and eleuthero.

Winter doesn’t have to be a season of feeling run-down or reactive… It can be a time of intentional nourishment and proactive wellness. Across generations and continents, people have turned to botanicals, functional foods, and adaptogens not only to support immunity, but to restore balance and resilience in the body¹. Nature offers powerful tools for protection and vitality. At Clean Juice, we’re proud to offer these timeless ingredients into your daily routine — through juices, smoothies, and wellness shots. Whether you’re sipping on elderberry, blending in turmeric, or adding a kick of ginger, you’re tapping into something far deeper than a health trend! You’re honoring ancient practices that help us thrive through the seasons. Here’s to a winter of strength, warmth, and plant-powered immunity.

Sources:

1. Petrovska BB. Historical review of medicinal plants’ usage. Pharmacogn Rev. 2012 Jan;6(11):1-5. doi: 10.4103/0973-7847.95849. PMID: 22654398; PMCID: PMC3358962.

• Sharifi-Rad J, Rayess YE, Rizk AA, Sadaka C, Zgheib R, Zam W, Sestito S, Rapposelli S, Neffe-Skocińska K, Zielińska D, Salehi B, Setzer WN, Dosoky NS, Taheri Y, El Beyrouthy M, Martorell M, Ostrander EA, Suleria HAR, Cho WC, Maroyi A, Martins N. Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications. Front Pharmacol. 2020 Sep 15;11:01021. doi: 10.3389/fphar.2020.01021. PMID: 33041781; PMCID: PMC7522354.

• Anh NH, Kim SJ, Long NP, Min JE, Yoon YC, Lee EG, Kim M, Kim TJ, Yang YY, Son EY, Yoon SJ, Diem NC, Kim HM, Kwon SW. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients. 2020 Jan 6;12(1):157. doi: 10.3390/nu12010157. PMID: 31935866; PMCID: PMC7019938.

• Ansary J, Forbes-Hernández TY, Gil E, Cianciosi D, Zhang J, Elexpuru-Zabaleta M, Simal-Gandara J, Giampieri F, Battino M. Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants (Basel). 2020 Jul 15;9(7):619. doi: 10.3390/antiox9070619. PMID: 32679751; PMCID: PMC7402177.

• Wieland LS, Piechotta V, Feinberg T, Ludeman E, Hutton B, Kanji S, Seely D, Garritty C. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021 Apr 7;21(1):112. doi: 10.1186/s12906-021-03283-5. PMID: 33827515; PMCID: PMC8026097.

• Pandey VK, Srivastava S, Ashish, Dash KK, Singh R, Dar AH, Singh T, Farooqui A, Shaikh AM, Kovacs B. Bioactive properties of clove (Syzygium aromaticum) essential oil nanoemulsion: A comprehensive review. Heliyon. 2023 Nov 30;10(1):e22437. doi: 10.1016/j.heliyon.2023.e22437. PMID: 38163240; PMCID: PMC10755278.

• Zarfeshany A, Asgary S, Javanmard SH. Potent health effects of pomegranate. Adv Biomed Res. 2014 Mar 25;3:100. doi: 10.4103/2277-9175.129371. PMID: 24800189; PMCID: PMC4007340.

• Zheng Y, Ren W, Zhang L, Zhang Y, Liu D, Liu Y. A Review of the Pharmacological Action of Astragalus Polysaccharide. Front Pharmacol. 2020 Mar 24;11:349. doi: 10.3389/fphar.2020.00349. PMID: 32265719; PMCID: PMC7105737.

• Mikulska P, Malinowska M, Ignacyk M, Szustowski P, Nowak J, Pesta K, Szeląg M, Szklanny D, Judasz E, Kaczmarek G, Ejiohuo OP, Paczkowska-Walendowska M, Gościniak A, Cielecka-Piontek J. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023 Mar 24;15(4):1057. doi: 10.3390/pharmaceutics15041057. PMID: 37111543; PMCID: PMC10147008.