You don’t have to wait until you get sick to start taking care of your body. The truth is, your immune system deserves attention all year long, and one of the easiest and most comforting ways to support it is by sipping herbal teas made with ingredients that help protect your body naturally.
In Brazil and around the world, drinking tea has always been linked to wellness and ancient wisdom. But beyond the soothing ritual, many herbs actually have scientifically recognized properties that can help boost immunity. Here are seven teas that truly make a difference, and how to prepare each one the right way.
1. Ginger and Lemon Tea
This duo is a classic for a reason. Ginger contains gingerol, a natural compound with antioxidant and anti-inflammatory effects, while lemon adds a refreshing dose of vitamin C to help strengthen your immune response.
How to prepare: Slice 4 or 5 thin rounds of fresh ginger and boil them in 2 cups of water for about 10 minutes. Turn off the heat, squeeze in half a lemon, strain, and enjoy it warm. Energizing and delicious.
2. Green Tea
Known for supporting metabolism, green tea is also packed with catechins, powerful antioxidants that help the body fight bacteria and viruses.
How to prepare: Heat the water to about 175°F (80°C), don’t let it boil. Add 1 teaspoon of dried leaves and steep for 3 to 5 minutes. If the water is too hot, the tea can taste bitter and lose some of its benefits.
3. Echinacea Tea
Though not as common in Brazil, echinacea is widely used abroad for its immune-boosting properties. It helps stimulate the body’s natural defenses and is a go-to during cold and flu season.
How to prepare: Add 1 teaspoon of the dried flower or root to a cup of hot water. Steep for about 5 minutes. You can drink up to two cups a day when you feel your immune system needs support.
4. Garlic and Honey Tea
This one may sound intense, but the results are worth it. Garlic contains allicin, a compound known to help strengthen immunity and fight microbes. Honey not only softens the taste but also adds natural soothing properties.
How to prepare: Crush 1 clove of raw garlic and add it to a cup of hot water. Let it steep for 5 minutes, strain, and stir in 1 teaspoon of honey before drinking.
5. Turmeric Tea
Turmeric is famous for its curcumin content, a compound with strong anti-inflammatory and antioxidant actions. It’s great for giving your immune system an extra boost, especially during cold months.
How to prepare: Boil 1 teaspoon of fresh or powdered turmeric in 2 cups of water for 10 minutes. Add a pinch of black pepper to enhance curcumin absorption and maximize benefits.
6. Peppermint Tea
Refreshing and naturally antiviral, peppermint tea helps open the airways and ease breathing. It’s especially comforting when you have a stuffy nose or feel the first signs of a cold.
How to prepare: Add a handful of fresh mint leaves to a cup of hot water. Cover and let it steep for 5 minutes, then strain and sip slowly while it’s still warm.
7. Chamomile Tea
Beyond its calming effects, chamomile helps your body manage stress, a crucial factor for strong immunity, since chronic stress can weaken your defenses.
How to prepare: Steep 1 tablespoon of dried chamomile flowers or one tea bag in hot water for 5 to 7 minutes. Let the soothing aroma calm your body and mind.
A Few Precautions Before You Brew
Even though herbal teas are natural, they’re not always harmless for everyone. Some herbs aren’t recommended for pregnant women, people with low blood pressure, or those taking medication. If you plan to drink tea regularly, it’s best to consult a healthcare professional first.
And remember: teas support your immune system, but they don’t replace a balanced diet, good sleep, and proper hydration. Think of them as a simple, comforting addition to your wellness routine, one that tastes as good as it feels.
So pick your favorite blend, take a moment for yourself, and let nature work its quiet magic in your cup.
