It is that time of the year again. The cozy season clashes with the cold season, and suddenly everyone curles with a blanket or decline for counting. The truth is that our immune systems are doing a lot at this time. Less sun, more time inside and rotation or germs that we are all happening (I love you, public transport) can leave us needing an additional NAFTA. But supporting your health is no, no no, no no, no no, it’s not no, you can’t do not expensive dust, complicated routines or horses size supplements.
Enter: immunity tea. This recipe is as simple as it is just a pot of water and a handful of ingredients of every day that double as immune powers. Think of the ginger for heat, citrus for vitamin C, even onion and garlic (trust me in this case) for its antibacterial magic. It is soothing, adaptable and real delicious. Consider cooking medicine in its most accessible form, and its new favorite autumn and winter ritual.
What is immunity tea?
In essence, immunity tea is just that: a simple mixture of herbs, spices and ingredients of any day that support the natural defenses of your body. Think about it as kitchen medicine, nothing complicated, nothing expectation, only what you already have on hand doing double service as flavor and function.
And although it may sound almost too easy, there is real wisdom here. Like Edie Horstman, a The double certification integrative nutrition health coach and the nutrition consultant, the actions in his guide to immune drinks, warm and moisturizing drinks are one of the simplest ways to strengthen his immune response. Add to that your ideas about the best sips for a throat pain, and it is clear: to take something hot and rich in nutrients is not only cozy, it is intelligent. This immunity tea is my favorite way to put that advice into practice.
Ingredients + Benefits
The beauty of this immunity tea is that it does not require a welfare route or an expensive supplements. Everything here is directly from its refrigerator or pantry: simple ingredients with real benefits. (And yes, onion in tea may sound rare, but stay with me).
Lemon / orange sneaker: Citrus fruits are loaded with vitamin C, also known as the Immune reinforcement OG. Orange peels even have antibacterial properties, so do not throw them: hide some in the freezer to use later.
Ginger: The last hero of cold weather. Anti -inflammatory, antibacterial and perfect spicy kick to heat up from inside.
Onion: Onions are full of quercetin (an antioxidant that fights free radicals and inflammation) and antimicrobial property. Bonus: You will barely try it.
Garlic: Garlic is rich in sulfur compounds such as allicin and also contains flavonoids and selenium elements, which is shown in antioxidant, anti -inflammatory and antimicrobial activity.
Rosemary: More than a simple roasted chicken garrison. This herb brings antioxidants, circulation support and Gi love.
Fennel: Calm inflammation, support digestion and add a subtle sweetness.
Nail: Small but powerful: rich in antioxidants, antimicrobials and excellent for oral and intestinal health.
Green tea: Add a bag for antioxidants and additional catechins (plant compounds fighting bacteria and support immunity).
Raw honey: The sweetest medicine of nature. Antibacterial, antiviral and relaxing in a throat pain. In addition, it makes the whole matter have a comfortable flavor.
How to make immunity tea
This recipe could not be easier. Basically, you are throwing everything in a pot and letting do your things. This is how I like to make a big lot:
- Fill your pot. Add 8–10 cups or water to a large pot.
- Add good things. Mix the citrus peels, the onion into slices, some garlic cloves, fresh ginger, rosemary, fennel and nail. Do not stress the measurements, just add what you have.
- Bring to a boiler. Hot at high until the water boils, then reduce over low heat.
- Let it prepare. Boil over low heat for at least 20 minutes, but more time is better. Your kitchen will smell incredible.
- Finish your cup. Pour into a cup, then add a green tea bag and let light a few minutes. Shake in a tablespoon or raw honey just before drinking.
Professional Council: Keep the pot down and cover with water during the day. You will have a cozy and immunity that increases tea whenever you want it.
Tips for shooting and reheating
The best part of this recipe? It makes a large pot that you can take for days.
- Fridge: Let the tea cool completely, then guide it in a glass jar or an airtht container in the refrigerator for up to 3 days.
- Reheat: Warm it gently on the stove: it knows cooler in this way than in the microwave.
- Freezer option: Freezing single -service bottles or cubes, so you always have a quick cup of immunity tea ready to work.
At the end of the day, immunity tea is not about perfection, it is about creating a ritual that feels like land and support. Brief a pot when it is under the weather, or simply when you want something warm and nutritious in your hands. Change in the herbs or spices you have, play with the flavors and do it. Because sometimes more powerful welfare practices are not complicated at all, they are as simple as pouring another cup.
More ways to stay well this season
If immunity tea is step one in its cozy welfare tools game, these resources will help you maintain the impulse. From nutrient -rich foods to soups and sips that calm, here are some more ways to stay supported throughout the season.
This publication lasted on October 4, 2025 to include new ideas.
