Happy Monday! As fall is here (along with back-to-school), immune systems may need a little extra help now. Staying indoors more, dry air and being around others who may be sick can take a toll on our immune systems, but there are ways to boost your health this fall, winter and beyond. Read on for the one food we love for immune system health, the drink that can help boost your immune system, and a recipe to try!
And coming up this week:
Diana shares an update on her and new baby Owen!
We cover peptides - a trending topic that we definitely have thoughts about
Friday is our monthly Anti-Inflammatory Round Up!
If you know of anyone who would enjoy more insight into healthy foods, forward this post - and like the post if you enjoy what you see!
Garlic: A Culinary Staple For Immune Health
Garlic (Allium sativum) is one of our all-time favorite kitchen ingredients. Known as a culinary staple, garlic has also been used for centuries as a medicinal herb: It contains sulfur-rich compounds and bioactive phytochemicals that contribute antioxidant, cardiovascular, and antimicrobial benefits. Nutrient-wise, it provides trace amounts of vitamins and minerals, including vitamin C, vitamin B6, and manganese, but its main power lies in its unique sulfur compounds.
Because of these properties, regular consumption of garlic can support:
Cardiovascular health (helping lower blood pressure and cholesterol)
Reduced inflammation
Protection of cells from oxidative stress
Immune system protection
When it comes to immune health, garlic offers up a variety of benefits.
The key immune-supporting compound in garlic is Allicin. When raw garlic is chopped or crushed, allicin and related sulfur compounds have demonstrated antimicrobial, antiviral, and antifungal activity in lab studies.
Garlic may enhance the body’s natural defense mechanisms. Some research suggests it can stimulate immune cells (e.g., specific white blood cells), helping the body resist infections such as colds or the flu.
Because of its antioxidant and anti-inflammatory effects, garlic may help reduce chronic inflammation and oxidative stress, both of which, when unchecked, can weaken immune resilience over time.
“I have described garlic as a natural antibiotic with immune-stimulating properties in addition to cardiovascular and anti-clotting benefits - and I stand by that statement.” - Dr. Weil
Our Tip To Get The Most Out Garlic
One of the most important - and often overlooked - details when using garlic medicinally and culinarily is preparing it properly. Our tip? Chop or slice garlic and let it sit for about 10 minutes (away from heat) before cooking. This resting period gives the chemical reaction time to produce more allicin, maximizing garlic’s medicinal potency. Here’s why:
Garlic contains a sulfur-containing amino acid (alliin) and an enzyme (alliinase) that, while the clove is intact, are kept separate. Once you chop, crush, or slice the clove, the enzyme and substrate meet. This triggers a chemical reaction that produces allicin, the compound responsible for much of garlic’s antimicrobial, immune-boosting, and cardiovascular benefits.
However, allicin is volatile and unstable. Heat (from cooking) can deactivate the enzyme and destroy allicin before it exerts its benefits.
Skipping the step of chopping and resting (such as by heating garlic immediately after slicing) reduces the formation of allicin, and much of the antimicrobial/antioxidant benefit may be lost.
This “chop-and-rest” technique transforms garlic from simply a flavoring agent into a potent immune-supportive food. If you use garlic regularly, and prepare it correctly by chopping/crushing and resting before cooking, you’re giving your body a natural ally in fighting infections, reducing inflammation, and supporting overall wellness.
Vitamin C For Immune Health
Vitamin C is one of the nutrients most closely associated with immune health: this water-soluble vitamin acts as an antioxidant, helping protect cells from oxidative stress while supporting normal immune-cell function and the repair and regeneration of tissues. While vitamin C cannot prevent every cold or infection, adequate intake helps provide the nutritional foundation your immune system needs to function effectively.
Pique’s Daily Immune is an antioxidant powerhouse formula designed to support immune health and vitality with every dose. Featuring a delicious elderberry complex and liposomal Vitamin C, delivering antioxidants directly to your cells to help support immune defense and overall well-being.
You can enjoy Daily Immune with or without food, as it is made with sodium ascorbate, a form of Vitamin C that is gentler on the stomach.
Some of the reasons we like Daily Immune:
Liposomal Vitamin C supports immune function and reduces oxidative stress
Elderberry superfood complex delivers powerful antioxidants for robust immune defense
Advanced liposomal technology ensures nutrients are delivered straight to your cells
Made with seven ingredients with no preservatives, refined sugar, or additives
Convenient - you can get your vitamin C straight from the packet or mix with water
Its additional benefits, including that it supports collagen synthesis, helping to promote skin elasticity and a healthy glow
If you’re looking for an easy way to support your immune system this fall and winter, try Pique Daily Immune.
Right now, you can get 15% off when you subscribe through the link below. Plus, every order is backed by Pique’s 90-day money-back guarantee, so you can try it completely risk-free.
Immune-Boosting Soup Recipe
Here is a delicious, warming garlic-inspired recipe that is simple, immune-supportive, and anti-inflammatory. It uses fresh garlic (properly chopped and rested) to maximize its allicin content and health benefits.
Immune-Boosting Garlic & Lentil Soup
Garlic and turmeric are rich in immune-supportive antioxidants; lentils are a great source of protein and fiber; and greens add micronutrients that support detoxification and help fight inflammation.
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