It is not always necessary to radically change habits or resort to expensive remedies to improve the immune system. There are several factors that can contribute to this strengthening and focusing on healthy eating is among the most important. This is the case, for example, of herbal teas that help strengthen immunity.
At times when temperatures fluctuate a lot and colds are recurring, immunity-boosting teas are an inexpensive and easy alternative to incorporate into your routine.
While no drink works miracles, when made the right way and with the right ingredients, it does have significant effects.
According to Gisele Haiek, postgraduate nutritionist in functional clinical nutrition, it is essential that the use of herbal teas is guided by a professional, in order to avoid mixtures that are harmful to the body. Furthermore, the combination of liquids and “real” foods – chewing – favors the absorption of nutrients.
Immunity-boosting ingredients
Among the various herbs, roots, and other types of foods that help the immune system, a few stand out:
It works against inflammation, gas, abdominal distension and also facilitates digestion – when consumed before heavier meals. It is indicated for those with Crohn’s disease and other digestive disorders. It has thermogenic effect. Furthermore, having gingerol, it helps in cases of persistent cough, such as post-covid. Contraindications: people sensitive to histamine.
Improves liver health by helping to stimulate the detoxification process. Since ancient times it has been used for heart disease, as it helps lower cholesterol levels. It has anti-inflammatory action, antioxidant effect and is rich in carotenoids, preventing some types of cancer. Improve retinal functions. Contraindications: pregnant and lactating women.
It is a thermogenic food that also helps reduce the need for sweets. It can be used as an adjuvant in the treatment of compulsive disorders, as well as protect and improve processes, regulating cholesterol and triglyceride metabolism. It still contributes to mental disposition. Contraindications: pregnant and lactating women.
It has an antifungal and antimicrobial action, acting on recurring mycoses and candidiasis, for example. It is a herb rich in antioxidants (carvacrol and thymol) which reduce damage to cells and help reduce the risk of cancer. Contraindications: pregnant and lactating women.
It is antithrombotic, expectorant, acts against hypertension, decreases gas production and acts against the most intense colds. Contraindications: pregnant and lactating women.
The herb has powerful anti-inflammatory properties, particularly when the nasal mucous membranes are inflamed, taking into account the weather conditions. Because it has phosphorus and calcium, it becomes a powerful immunity food. Contraindications: Pregnant women, nursing mothers, children under five and those who suffer from reflux or constant heartburn.
It is a sleep inducer, just like lemon balm, as it acts on the GABA receptors, present in the central nervous system, which has a relaxing function, which is why it is ideal to consume in the evening. It also strengthens the cardiovascular system, relieves cramps and has a protective effect against cancer. Contraindications: pregnant women, nursing mothers and people who have had allergic reactions to chamomile tea.
Tea recipes to improve immunity
1 – Ginger tea
Action: Relieves cough symptoms.
ingredients
- 3cm of ginger
- 500ml of water
Method of preparation
Ginger decoction to extract the maximum ginger (substance for immunity): Boil a piece of Of 3 cm of ginger for 10 minutes in 500 ml of water (covered pan so as not to evaporate), cover and leave muffled for 5-10 minutes and drink.
2 – Saffron tea
Action: against persistent colds.
ingredients
- ½ teaspoon of turmeric powder
- 1 cup (200ml) of water
- Honey, ginger, lemon, onion, black pepper and cinnamon stick to taste
Method of preparation
usage ½ teaspoon of powder in 1 cup (200 mL) of water. Prepare the tea to infuse, leaving the water to drain 70°C and adding honey and ginger. If desired, add the unpeeled lemon, onion peel, black pepper, and cinnamon sticks.
Action: fights respiratory tract infections.
ingredients
- Cinnamon sticks
- 500ml of water
Method of preparation
It can be used as a base for other teas for those who have difficulty drinking unsweetened tea. Boil the cinnamon stick for 10 minutes in 500 ml of water (pan covered so it does not evaporate), cover and leave muffled for 5-10 minutes and drink.
4 – Oregano tea
Action: antifungal function.
ingredients
- 1 teaspoon of oregano
- 1 teaspoon of cloves
- 1 cinnamon stick
- 1 cup (200ml) of boiling water
Method of preparation
Put the herbs in 1 cup (200 mL) of boiling filtered water, cover and wait 10 minutes for the infusion to be ready.
5 – Garlic tea
Action: against sore throat.
ingredients
- 2 cloves of garlic
- 250ml of water
Method of preparation
Boil about 250ml of water, peel 2 cloves of garlic, crush the garlic and put it in a cup. Add boiling water and muffle. Leave to rest for about 10 minutes and drink hot.
Action: treatment of influenza.
ingredients
- chopped mint leaves;
- 1 cup boiling water (tea)
- honey, to taste
Method of preparation
Add boiling water over chopped or crushed mint leaves, cover and let sit for 5-10 minutes. Filter and sweeten with honey.
7 – Chamomile
Action: Helps you sleep well at night.
ingredients
- dried chamomile flowers
- 1 cup (200ml) of water
Method of preparation
Pour in the boiling water, dampen and leave to infuse for seven or eight minutes. Strain and drink afterwards. In addition to dried chamomile flowers, you can also find ready-made tea bags and even essential oils.
How to go beyond teas to improve immunity?
Nutritionist Patrícia Alves Soares Lara, a specialist in orthomolecular nutrition, recalls that teas are an ancient drink and have always had the characteristic of being seen as strengthening and healing agents. But she has a caveat:
Research into the power of teas points out that there’s no point in using a single ingredient to treat immunity when your diet is completely inflammatory. It is useless to consume foods rich in sugar, with lots of dyes, industrialized and think that tea will do magic.
Haiek points out that, in addition to maintaining a healthy diet by avoiding foods with no nutritional value, a good night’s sleep is also essential.
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