As the days shorten with the approach of winter, the dropping mercury means we are entering cold and flu season. For many of us, that means taking precautions to bolster our immune systems to fight colds and the dreaded flu.
There are several key ingredients you can include in your diet to help in this annual battle against seasonal illness. You can add some of them to your favourite teas or use them to make your own brews at home to remedy sore throats and coughs, nausea, fevers, and aches and pains.
Five tea ingredients to battle back your cold symptoms
Ginger
Ginger is a key ingredient to cleanse your immune system. The main property in ginger is called gingerol which has been proven to aid in fighting off infections and protecting the immune system. Use fresh rather than ground ginger in your tea for maximum benefits. So next time you’re feeling under the weather or just want to give your immune system a boost, brew up a cup of ginger tea and enjoy the natural properties of this powerful ingredient.
Helps fight:
- Aches and pains
- Headaches
- Fever
- Nausea
How to Brew:
- Peel and thinly slice one tablespoon of fresh ginger.
- Bring two cups of water in a small pot to a boil.
- Add the ginger and steep for 10 minutes. If you want a stronger tasting tea, add another tablespoon of ginger and steep for 20 minutes instead.
- Take the pot off the heat and mix in one or two tablespoons of honey. You can also add one teaspoon of lemon or lime juice for a boost of vitamin C.
- Transfer to a cup and enjoy.
Turmeric
Turmeric has been used for thousands of years in Indian medicine and contains powerful medicinal properties for your body and brain such as being an anti-inflammatory. It also both serves as an antioxidant as well as boosts your body’s own antioxidant capabilities which some research shows can ease cold and flu symptoms. Tumeric may one day be recognized as a super herb. Its medicinal properties are being studied as having a potential role in the prevention of heart disease, cancer and Alzheimer’s and dementia.
Helps fight:
- Inflammation
- Aches and pains
How to brew:
- Bring two cups of water to a boil in a small pot.
- Add one teaspoon of ground turmeric and simmer for 10 minutes.
- Strain the tea and add one teaspoon of honey to sweeten the brew.
- Transfer to a cup and enjoy.
Honey
Honey is a simple ingredient commonly recognized as a sweetener with soothing properties. It’s packed with nutrients, minerals, amino acids, and proteins.
It’s also a source of antioxidants to help boost your immune system. You can take a teaspoon of honey on its own to sooth your sore throat, add it to nearly any of your favourite teas, or create a special cold-fighting brew for days when you feel especially icky.
Helps fight against:
- Sore throat
- Cough
- Congestion
How to brew for sore throats and coughs:
- Bring two cups of water to a boil in a small pot.
- Take the water off the heat, add two tablespoons of honey and two tablespoons of lemon juice.
- Transfer to a cup, let cool and enjoy.
How to brew for congestion:
- Add one tablespoon of honey to warmed milk.
Citrus
Citrus fruits like oranges, limes, lemons, and grapefruits provide our bodies with healthy doses of vitamin C. They are rich in antioxidants and can actually help shorten the length of a cold by about a day by boosting our immune system to help it build antibodies
Helps fight:
- Aches and pains
- Fatigue
- Headaches
How to brew:
- In a small pot, bring two cups of water to a boil.
- Add two tablespoons of lemon or lime juice.
- Transfer to a cup, let cool and enjoy.
Cinnamon
Cinnamon – its aroma often associated with autumn and winter – is another spice rich in antioxidants. Extracted from the inner bark of trees in the genus Cinnamomum, this spice has been used for thousands of years with its roots in Ancient Egyptian medicine. Its distinct, rich flavour comes from cinnamaldehyde, a compound which is found in the oils on the bark.
Helps fight:
- Cough
- Congestion
How to brew:
- In a small pot, bring two cups of water to a boil. Add in one stick of cinnamon and let simmer for five to 10 minutes.
- Take the pot off the water and add your favourite loose leaf or bagged tea. Let steep for two minutes.
- Transfer to a cup and add honey or sweetener to taste as desired.
- Let cool and enjoy.
