The cold and flu season is here. Many herbal enthusiasts planted an immune-enhancing garden last spring, and now have sufficient stocks of medicinal plants to keep them through the winter. You can plan the next growing season

Hippocrates said: "Take medicine for food." Today, this is too true. A diet rich in vitamins and minerals will help support a strong immune system. Health experts recommend eating a variety of plant-based foods of different colors for optimal health. Here are some staple foods that are particularly effective and helpful in supporting good immune health-herbs are on the list.

Ginger (Zingiber officinale)-is a beneficial anti-inflammatory and antioxidant in many cultures and is supported by rigorous scientific research. It contains copper, magnesium, manganese and potassium and has antibacterial properties. It is said that Confucius ate some at every meal. It likes to grow in pots and containers under humid subtropical conditions, but if protected, it can grow well in the north. Plants need 8-10 months of frost-free weather to mature. Water regularly in summer. Fertilization is optional, but if you prefer, you can fertilize once a month. Harvest when the leaves turn yellow. Uproot the whole plant and store it in a paper bag at room temperature or freeze for up to six months. Used for stir-frying or drinking as tea. Put the ginger slices in a saucepan, add water to boil, and then add honey.

Dandelion (Taraxacum officinale)-related to the good health of our microbiota, which is a complex network of microorganisms living in our intestines. The key is to find a healthy microbiome balance when eating mixed probiotic foods, such as fermented vegetables with good living bacteria, such as dandelion. Fortunately, the landlord did not treat his lawn. The bitter perennials are very accessible and can be safely harvested and eaten. Dandelions are easy to grow or forage in forests. It will germinate within 7-21 days, start indoors 4-6 weeks before the last frost, or sown outdoors after the last frost. When harvesting, the leaves grow from low rosettes, so you can harvest the leaves individually or cut the plant from the base. Put the flowers in the salad. Boil the mature leaves like spinach, sauté with oil and garlic as a side dish, soak the flowers in warm water to get a delicious tea, and roasted roots can be used as a substitute for coffee or tea.

Garlic (Allium)-is also a good prebiotic food, which can provide fuel for beneficial bacteria to keep the intestinal microbiota healthy. It also has antibacterial agents against potentially harmful intestinal bacteria (such as Salmonella). Garlic can distinguish between beneficial intestinal flora and dangerous foreign bacteria. It is one of the most impressive medical foods. They can be frozen. The taproot is bitter but edible. Flower heads are also edible. 

Pick them early in the morning after the dew dries. If you plan to grow garlic, it is best to buy garlic at the farmers' market. Plant on a dry, cool day in October or November, 1 to 2 inches deep, about 8 inches apart, making sure that the tips are facing upwards. Harvest when the bulbs are completely filled and plump. Lift with a fork or shovel. Do not pull it out. Do not store in the refrigerator unless it has been peeled or chopped. Put a cup of chopped garlic and a cup of raw honey into a Mason jar, cover it, and store it in a cool and dry place for 3-5 days. Close the lid after 3-5 days, upside down, and loosen the lid after 3-5 days-repeat this process for one month. Bubbling is normal. Making tea with honey in winter can enhance immunity. 

Echinacea (Echinacea)-Many studies have reported that this popular herb supports immunomodulatory effects as well as antiviral and antibacterial effects. We also call it "pine cone flower" for the treatment of respiratory infections and inflammations, which is well documented. Growing echinacea is easy. It likes full sun and is partially shaded in well-drained soil. Sow the seeds directly in the soil 12-24 inches apart. Watch their return every year. By matching 1/4-1/2 cup of leaves to 1 cup of boiling water, flower heads can be used as tea. Soak for 15 minutes. To make tinctures, fill 2/3 of the mason jar with the fresh portion, or half with the dry portion. Fill up the vodka to the top. Store in a cool, dry place, shake it several times a week for six to eight weeks. Tinctures are concentrated herbal extracts made by soaking herbal plant parts in alcohol or vinegar.

In addition to creating a healthy foundation, it also requires a multi-level approach. To get a strong immune system, you must exercise regularly and a balanced and healthy diet, supplemented by various vitamins and nutrients. Reducing stress levels is also related to improving the function of the immune system. Fortunately, home gardening has been shown to have a healing and stress-relieving effect.

Susan La Fountaine is a master gardener for Sandusky and extension staff at Ohio State University in Ottawa County.