Herbal Vitamin C Concoction—Immune—Boosting
Vitamin C — Nature’s Immunity Booster. Vitamin C is a powerful ally that nature has gifted us in abundance to support and strengthen our bodies. It acts as a protector, helping the body fight off and defend itself against common threats like colds, flu, infections, and other ailments.
In this recipe, I use a wide variety of fruits and vegetables because each one offers unique benefits. Eating a diverse range of produce ensures your body receives a broad spectrum of essential vitamins, minerals, antioxidants, and phytonutrients—all working together to boost immunity and promote overall health. The more colorful and varied the diet, the better the nutritional support the body receives.
Citrus fruits are classic sources of vitamin C. This vitamin helps white blood cells function best, improves iron absorption, and reduces inflammation in the arteries, protecting heart health. Berries like aronia berries and elderberries, along with red bell pepper and pomegranate seeds, are rich in antioxidants such as anthocyanins. These compounds help combat oxidative stress, improve circulation, and protect blood vessels from damage.
Herbal Ingredients Overview
1. Ginger (Zingiber officinale)
Warming and anti-inflammatory, ginger supports digestion, circulation, and helps combat nausea and cold symptoms.
2. Turmeric (Curcuma longa)
Rich in natural anti-inflammatory compounds, turmeric supports joint health, reduces inflammation, and boosts immune resilience.
3. Rosemary (Rosmarinus officinalis)
A fragrant herb that supports memory, focus, and digestion. It’s also antimicrobial and gently stimulates circulation.
4. Cayenne Pepper (Capsicum annuum)
This spicy herb increases circulation, boosts metabolism, and can help clear congestion. It also helps the body absorb other nutrients more effectively.
5. Hawthorn Berries (Crataegus spp.)
Traditionally used to support heart health, hawthorn strengthens the cardiovascular system and has gentle calming properties.
6. Elderberries (Sambucus nigra)
A classic immune supporter, elderberries are rich in antioxidants and known to help the body fight off colds and flus.
7. Rosehips (Rosa spp.)
One of the best natural sources of vitamin C. Rosehips help boost immune function, support skin health, and promote overall vitality.
8. Aronia Berries (Aronia melanocarpa)
Also called chokeberries, these dark berries are loaded with antioxidants—like anthocyanins that protect cells, support heart health, and reduce inflammation.
9. Hibiscus Flowers (Hibiscus sabdariffa)
Bright and tangy, hibiscus is high in vitamin C and supports healthy blood pressure, liver health, and gentle detoxification.
10. Goji Berries (Lycium barbarum)
An adaptogenic fruit that supports immune strength, eye health, and natural energy. Rich in antioxidants and essential nutrients.
11. Blueberries (Vaccinium corymbosum)
Packed with anthocyanins and antioxidants that protect the brain, reduce inflammation, and support heart and immune health.
12. Juniper Berries (Juniperus communis)
Traditionally used to support the urinary system and digestion. They’re gently detoxifying and help move stagnant energy in the body.
13. Clove (Syzygium aromaticum)
A warming spice that is antimicrobial and supports digestion. It also has antioxidant properties that help protect cells and ease inflammation.
14. Prickly Ash (Zanthoxylum americanum)
Known as a circulatory stimulant, prickly ash helps awaken sluggish systems and improve nutrient delivery throughout the body.
15. Cardamom (Elettaria cardamomum)
A warming, aromatic spice that soothes digestion, gently detoxifies, and adds a calming, uplifting note to herbal blends.
How These Herbs Support The Heart & Immune Health
For Heart Health
Many of these herbs and berries strengthen and protect the cardiovascular system by:
Improving circulation: Herbs like ginger, cayenne, prickly ash, and rosemary help move blood through the body, warming the system and ensuring nutrients are delivered where needed.
Reducing inflammation: Turmeric, clove, blueberries, and hibiscus contain natural anti-inflammatory compounds that ease stress on blood vessels.
Supporting healthy blood pressure: Hawthorn, hibiscus, and pomegranate gently tone the heart and support healthy blood pressure levels.
Protecting blood vessels: Berries like aronia, elderberry, blueberry, and rosehips are rich in antioxidants (like anthocyanins) that prevent oxidative damage to the arteries.
For Immune Health
These ingredients help the body stay resilient and responsive by:
Boosting natural defenses: Elderberry, rosehips, goji, and citrus are packed with vitamin C and other immune-supportive nutrients that help activate white blood cells and fight infection.
Fighting pathogens (like bacteria, viruses, fungi, & parasites): Clove, juniper, rosemary, and cardamom are naturally antimicrobial, helping the body combat bacteria and viruses.
Reducing chronic inflammation: Turmeric, ginger, and antioxidant-rich berries calm the immune system and help prevent overreaction (which can lead to autoimmune flare-ups or chronic illness).
Detoxifying and clearing stagnation: Juniper, prickly ash, and cardamom support lymph flow, digestion, and elimination—keeping the immune system clean and energized.
Together this blend supports the heart by improving circulation and protecting blood vessels, and supports the immune system by enhancing the body’s natural defenses while calming inflammation. It’s warming, cleansing, and deeply nourishing—all from whole plants.
Ingredients
½-1 orange – washed, chopped
1 lemon – washed, chopped (do not substitute with lime—may cause bitterness)
2 oz strawberries – sliced
2 oz raspberries – whole, washed
1 kiwi – chopped
½ red bell pepper – cored and chopped
3 oz fresh ginger (or 1 Tbsp ginger powder) – peeled and minced
3 oz fresh turmeric (or 1 Tbsp turmeric powder) – peeled and minced
1 large fresh trig rosemary (or 1 Tbsp dried) – stripped from stem and roughly chopped
5 fresh cayenne peppers (or 1 Tbsp powder) – heads removed, roughly chopped
3 oz hawthorn berries – fresh or dried
3 oz elderberries – fresh or dried
3 oz pomegranate seeds
3 oz rosehips – fresh or dried, crushed
2 oz aronia berries – fresh or dried, crushed
1 oz dried hibiscus flowers (or 1 Tbsp powder)
1 oz goji berries
1 oz blueberry
1 tbsp juniper berries
10 cloves
2 tsp prickly ash/Szechuan peppercorn, crushed (no more then 2 tsp
7 whole cardamom pods or 1/2 tsp seeds
Raw kombucha & Raw apple vinegar (equal parts)
Optional: Magnesium fizz powder (2 tsp) this adds in extra boost of minerals
Instructions
Prepare the container: Use a clean, sanitized half-gallon glass jar or similar container with a wide mouth. The jar must be glass. Metal—reactive to acid, plastic—doesn’t ferment well.
Wash, chop, and prep all fresh ingredients as described. Add everything to the jar.
Optional: Sprinkle magnesium fizz powder on top.
Pour liquids: Add equal parts raw kombucha and apple vinegar until all ingredients are fully submerged, leaving some space at the top for expansion and easy shaking.
Wipe down the rim and body of the jar to remove any spills. Tightly secure the lid and shake vigorously.
Label the jar: Write the “Made” date and the “Strain by” date (2–3 weeks later).
Ferment: Leave the jar on the kitchen counter or in a visible spot—do not refrigerate during the fermentation stage.
Daily shaking (Week 1): Shake the jar once a day for the first 7 days to keep the ingredients circulating.
Week 2 and beyond: May shake every 3 days during second week until fermentation is complete. Fermentation activity (bubbling) should appear by Day 7. Warm environments ferment faster, cooler environment slower.
At 2-3 weeks, straining and bottling: (Press the ingredients firmly to release all liquids)—strain through a fine mesh strainer. Bottle the liquid, label it with the strained date, and store in the refrigerator.
Storage & Shelf Life
Keeps up to 6 months in the fridge.
Shake before each use.
How to Use
Take 1–2 Tbsp daily straight up to build immunity
Take 2-4 Tbsp 2-3x daily for an onset cold
Drizzle on salads as a vinaigrette
Add to water with a pinch of Celtic sea salt for an electrolyte boost
Enjoy! May your immune system thrive with every sip!
Know More
What are Flavonoids and Bioflavonoids?
Flavonoids, also called bioflavonoids, are a group of natural plant compounds known for their antioxidant, anti-inflammatory, and immune-supporting properties.
Flavonoids and or Bioflavonoids are plant pigments found in fruits, vegetables, herbs, teas, and wine.
Types of Flavonoids
There are over 6,000 different flavonoids, but some common types include:
Quercetin – found in onions, apples, berries
Hesperidin – found in citrus fruits
Rutin – found in buckwheat, asparagus
Catechins – found in green tea
Anthocyanins – found in blueberries, blackberries, elderberries, aronia berries, etc.
What They Do
Flavonoids help protect the body in many ways:
Antioxidant power – they neutralize free radicals and reduce oxidative stress
Cardiovascular support – they strengthen capillaries, reduce blood pressure, and improve
circulation
Anti-inflammatory – help reduce inflammation in tissues
Immune support – enhance the body’s defense against viruses and bacteria
Brain protection – some flavonoids support memory and cognition
Benefits of Fermentation/Probiotic
Gut Health & Digestion: Fermented foods are rich in probiotics and vitamin C—beneficial bacteria that support a healthy gut microbiome. They help improve digestion, reduce bloating, and support regular bowel movements.
Stronger Immune System: A healthy gut is closely linked to a strong immune system. Probiotics help the body defend against harmful bacteria and viruses by keeping the gut lining strong and balanced.
Better Nutrient Absorption: Fermentation breaks down food in ways that make vitamins and minerals—like B vitamins, vitamin K, and iron—easier for the body to absorb.
Natural Detoxification: Fermented foods help the body eliminate toxins by enhancing liver function and encouraging healthy elimination through the gut.
Mental & Emotional Health: There’s a strong gut-brain connection. A healthy microbiome can improve mood, reduce stress, and even help with anxiety and depression.
Reduced Inflammation: Probiotics can lower inflammation in the body, which is linked to chronic ailments like heart disease, arthritis, ovarian fibrosis, etc.
Food Preservation & Flavor: Fermentation naturally preserves food and enhances flavor—like kimchi, sauerkraut, yogurt, kefir, miso, and kombucha.
In Conclusion:
Flavonoids/bioflavonoids are powerful plant-based compounds that work synergistically with vitamin C to protect the cells, strengthen immunity, and support heart health.
Fermentation and probiotics support gut health, boost the immune system, and improve digestion. They help the body absorb nutrients better, reduce inflammation, and supports mental well-being. Fermented foods being rich in natural probiotics can promote a healthy gut microbiome and long-term wellness.
