10 Teas to Help Boost Immunity

As the seasons change, many of us turn to nature’s remedies to help ward off colds and other illnesses. Herbal teas have been a cornerstone of traditional medicine for centuries, offering a variety of health benefits, including boosting immunity.

Here are ten teas known for their immune-supporting properties and a brief overview of their medicinal history.

Green Tea

Matcha green tea in a white cup and saucer.

Green tea is a powerhouse of antioxidants, particularly EGCG (epigallocatechin gallate), which helps combat free radicals and inflammation. It also contains amino acids like L-theanine, which may support immune responses by aiding the production of infection-fighting cells.

First cultivated in ancient China, green tea was consumed for its purported ability to improve brain function and ward off diseases. It has also been used ceremonially in Japan for centuries.

Try this Matcha Green Tea recipe.

Elderberry Tea

A white cup containing elderflower tea with elderflowers on a wooden background.

Elderberries are rich in vitamins A, C, and E and immune-boosting anthocyanins. Due to its antiviral properties, elderberry tea is particularly effective at reducing flu symptoms.

In European folk medicine, elderberry was brewed into syrups and teas to treat colds, respiratory infections, and fevers. In ancient Celtic traditions, it was also considered a sacred tree with healing powers.

Try this delicious Elderflower Tea during cold and flu season.

Ginger Tea

Ginger tea in a white cup and saucer with ginger roots and lemon.

Ginger tea aids in fighting infections thanks to gingerol, which has potent antioxidant and antimicrobial effects. It also helps alleviate nausea and supports digestion, which is crucial for overall health.

For more than 5,000 years, ginger has been used in Indian Ayurveda and Chinese medicine to treat colds, nausea, and stomach upset, making it a cornerstone of traditional wellness practices.

Enjoy this Lemongrass and Ginger Tea recipe.

Echinacea Tea

A glass tea cup and saucer with Echinacea tea and Echinacea flowers on the side.

 Echinacea enhances the immune system by stimulating white blood cells, which are crucial for fighting off infections. Studies suggest it can reduce the severity and duration of colds.

Native to North America, echinacea was a go-to remedy among Indigenous tribes for treating wounds, infections, and snake bites. Today, it remains popular in herbal immune-support formulas.

Echinacea Tea is a very popular tea during the winter months.

Turmeric Tea

A white cup and saucer with immune boosting turmeric tea with honey. There are turmeric roots and lemon wedges on the saucer.

The bright yellow spice turmeric contains curcumin, a compound with strong anti-inflammatory and antioxidant effects. Turmeric tea helps reduce inflammation, creating a supportive environment for the immune system.

A staple in Ayurvedic medicine, turmeric has been a key ingredient in Ayurvedic and Unani medicine for centuries, and it is used to treat everything from digestive issues to joint pain.

Try this anti-inflammatory Turmeric Tea.

Chamomile Tea

Dried chamomile flowers in a wooden spoon with fresh chamomile flowers on a burlap mat.

Chamomile tea is more than a relaxing bedtime drink. Its antioxidants, including apigenin, can help reduce stress—a major factor in immune system suppression—and combat inflammation.

Chamomile’s use dates back to ancient Egypt, where it was revered for its healing properties. It was also used in Roman baths and teas to promote relaxation and healing.

Try this Chamomile Tea recipe.

Peppermint Tea

Immune boosting peppermint tea in a glass cup and saucer with peppermint leaves.

The menthol in peppermint tea acts as a natural decongestant, making it ideal for soothing colds. Peppermint also contains antimicrobial compounds that can support oral and respiratory health.

Widely used in Europe and the Middle East, peppermint has been cherished for its digestive benefits and ability to clear airways, with its use documented as far back as Ancient Greece.

Try this Peppermint Tea recipe.

Licorice Root Tea

A glass cup with licorice root tea and licorice roots.

Licorice root tea helps soothe sore throats and reduce inflammation in the respiratory system. It also has compounds that support mucus production, which protects the respiratory tract from infection.

Licorice root is found in the texts of ancient China, Egypt, and Greece. It has been valued for its ability to treat respiratory issues, ulcers, and even fatigue.

Try this Licorice Root tea recipe.

Lemon Balm Tea

A glass tea cup and saucer with lemon balm tea and lemon balm leaves.

Lemon balm has antiviral properties that may help the body fend off infections like colds and the flu. Its calming effect can also help lower stress, indirectly supporting immunity.

Cultivated in medieval monastery gardens, lemon balm was often prescribed for nervousness and insomnia and to “lift the spirits.” It has been used in European folk medicine for centuries.

Try this Lemon Balm Tea recipe.

Rooibos Tea

A white cup and saucer containing Rooibos tea with Rooibos tea leaves on a white background.

Rooibos tea, native to South Africa, is caffeine-free and loaded with antioxidants, including aspalathin. These compounds help neutralize free radicals and support overall immune health.

Traditionally used by the Khoisan people of South Africa, rooibos was brewed as a medicinal tea to alleviate allergies, colds, and digestive complaints. It has since become a global favorite.

Try this recipe for Rooibos Tea.

A glass tea cup and saucer with herbal tea and leaves and flowers. The text reads 10 immune boosting herbal teas.
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Each of these teas offers unique properties to support your immune system. Whether you choose green tea for its antioxidants, elderberry tea for its antiviral properties, or chamomile tea for its calming effects, incorporating these brews into your daily routine is a comforting and natural way to stay healthy. 

Be sure to check with a healthcare practitioner if you are taking medication or have an underlying health condition, as some herbs can interfere with certain medications.