Medicinal Foods for Cold and Flu Season: Ashwagandha, Elderberry, and Moringa
Eating a health-promoting, whole food plant-based diet, exercising, and getting out in the sun, along with getting enough sleep, are important factors to keep your immune system strong. However, even the best-laid plans for illness prevention can sometimes fall short, especially now that the weather is cooling and sniffles are starting to circulate. To add an extra layer of defense, many people turn to botanical allies for immune support. Three standouts backed by both tradition and science are ashwagandha, elderberry, and moringa. Below, we explore what “superfoods” and “adaptogens” are, how these plants support immune resilience, and what the research really says.
What Are Superfoods and Adaptogens? Well, they are both Food as Medicine!
Superfoods are nutrient-dense foods packed with vitamins, minerals, antioxidants, and phytonutrients that go beyond basic nutrition to help the body resist illness and stress.
Adaptogens are herbs or plants that help the body adapt to physical, chemical, or emotional stress while restoring balance (homeostasis). Clinical studies have shown that certain adaptogens, such as ashwagandha, can help reduce stress and cortisol levels, which are key to maintaining a strong immune function.
Ashwagandha: The Stress Shield
Ashwagandha (Withania somnifera) is one of the most trusted adaptogens in Ayurveda. It helps the body respond better to stress, a major immune disruptor, by balancing cortisol levels and supporting immune regulation.
Evidence:
- A randomized, double-blind, placebo-controlled study found that 60 days of ashwagandha root extract significantly reduced perceived stress and cortisol levels1.
- Additional research confirms its adaptogenic and immunomodulatory effects, helping to regulate inflammation and enhance overall resilience2,3.
Try this: Mix 1/4 teaspoon ashwagandha powder into warm water or plant milk with cinnamon for a calming and rejuvenating evening tonic.
Elderberry: The Cold-Fighting Classic
Elderberry (Sambucus nigra) has been used for centuries to treat colds and flu, and scientific research supports its reputation. The dark berries are rich in anthocyanins, antioxidants that may help block viral replication and support immune signaling.
Evidence:
- A placebo-controlled clinical trial found that elderberry syrup shortened the duration and reduced the severity of influenza symptoms4.
- Systematic reviews and meta-analyses conclude that elderberry supplementation can reduce upper respiratory symptom duration and severity when taken at the onset of illness5,6.
Try this: Stir elderberry syrup into warm water with lemon or blend it into a morning smoothie.
Moringa: The Nutrient Powerhouse
Moringa (Moringa oleifera) is often called “the miracle tree,” and for good reason. Its leaves are loaded with vitamins A, C, and E, along with minerals, protein, and phytonutrients that strengthen the body’s defenses.
Evidence:
- Research shows moringa has antioxidant, anti-inflammatory, and antimicrobial properties that may support immune function and recovery7,8.
- Its nutrient density makes it a valuable dietary support for immune health, especially when seasonal infections are common.
Try this: Add moringa powder to soups or smoothies for a simple, nutrient-rich boost.
The Synergy of Three
Together, these botanicals form a well-rounded approach to immune support, using these well-recognized roots, berries, and leaves as powerful medicines.
| Botanical | Key Benefit | Research Insight |
| Ashwagandha | Balances stress hormones, supports immune regulation | Shown to reduce cortisol and enhance immune resilience |
| Elderberry | May reduce the duration/severity of viral infections | Clinical and meta-analytic evidence support antiviral and anti-inflammatory effects |
| Moringa | Provides essential nutrients and antioxidants | Nutrient-dense foods supporting immunity and inflammation control |
While these plants can support the immune system, they’re not replacements for vaccination, medical care, or healthy lifestyle habits. Think of them as partners in your body’s natural defense system.
Safety Notes
Medicinal plants are powerful. Use them carefully and with the same respect you have for pharmaceuticals.
- Ashwagandha: Generally well-tolerated; may interact with sedatives, thyroid medication, or immunosuppressants. 1/4 tsp is plenty.
- Elderberry: Use cooked or commercial preparations only; raw berries can be toxic, causing diarrhea and vomiting (speaking from experience — you don’t want to try it!).
- Moringa: Safe as a food; high doses may affect blood sugar or blood pressure. Use quality-sourced products.
Bottom Line
Ashwagandha helps your body manage stress, elderberry can help your immune system respond to viral infections, and moringa nourishes you with the nutrients needed for strong defenses. Together, they offer a natural way to thrive this cold and flu season.
References
1.) Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262. https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/
2.) Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. American Journal of Men’s Health, 13(2). https://pubmed.ncbi.nlm.nih.gov/30922141/
3.) Tharakan, A., D’Souza, L., & Shetty, S. (2021). Immunomodulatory effect of Withania somnifera (Ashwagandha): A review. Journal of Clinical & Diagnostic Research, 15(2), CE01–CE05. https://pubmed.ncbi.nlm.nih.gov/33897761/
4.) Zakay-Rones, Z., Varsano, N., Zlotnik, M., Manor, O., Regev, L., Schlesinger, M., & Mumcuoglu, M. (2004). Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus nigra L.) during an outbreak of influenza B Panama. The Journal of Alternative and Complementary Medicine, 10(2), 203–207. https://pubmed.ncbi.nlm.nih.gov/15080016/
5.) Hawkins, J., Baker, C., Cherry, L., & Dunne, E. (2019). Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complementary Therapies in Medicine, 42, 361–365. https://pubmed.ncbi.nlm.nih.gov/30965994/
6.) Wieland, L. S., Piechotta, V., Pilkington, K., Liu, J. P., & Berman, B. M. (2021). Elderberry for prevention and treatment of viral respiratory illnesses: A systematic review. Complementary Therapies in Medicine, 58, 102675. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8026097/
7.) Stohs, S. J., & Hartman, M. J. (2015). Review of the safety and efficacy of Moringa oleifera. Phytotherapy Research, 29(6), 796–804. https://pubmed.ncbi.nlm.nih.gov/25808883/8.) Pareek, A., Bhardwaj, N., Sharma, A., & Sinha, R. (2023). Moringa oleifera: An updated comprehensive review of its pharmacological activities. Frontiers in Pharmacology, 14, 1098783. https://pmc.ncbi.nlm.nih.gov/articles/PMC9916933/
