Real Simple – 5 Immunity-Boosting Teas You’ll Want to Sip All Day Long, According to Nutritionists

Drink these teas for a strong immune system.

After a long day, a cup of tea might be all you need to feel at peace with the world. And it’s not just the calm and relaxation most teas bring that can make you feel immediately better—many teas are also packed with immunity-boosting properties. “Herbal teas are known for being packed with rich vitamins, minerals, antioxidants, polyphenols, and several other compounds which can help support immune cell function,” explains Christen Kaplan, certified holistic nutritionist. “Not only that, but tea can also promote overall hydration and gut health, which are essential for maintaining a strong immune system.”

Read on for a nutritionist-approved list of immunity-boosting teas that can help protect you against illness and improve your overall well-being.

What Immunity-Boosting Properties Are Found in Tea?
“The first line of defense for your immune system is the presence of physical barriers, such as your skin and the mucosal lining in your nose, throat, and digestive tract,” says Rachael Miller, nutritionist and herbalist. “When you are adequately hydrated, your body can produce a strong physical barrier to prevent foreign bacteria and viruses from entering your body.” Tea can help with that hydration. Furthermore, teas are packed with a variety of vitamins and minerals that can offer some extra immunity-boosting benefits.

Teas also carry compounds like antioxidants, polyphenols, catechins, flavonoids, and tannins that can help reduce oxidative stress by neutralizing free radicals, Kaplan explains. “EGCG [epigallocatechin gallate] found in green tea has been shown to enhance immune response and help combat pathogens,” she says. “Caffeine found in green tea and black tea can enhance alertness and theanine, an amino acid, may enhance the production of immune cells.” With that, let’s dive into some fan-favorite immunity-boosting teas that you’ll want to sip all day long.

1. Moringa

Native to India, moringa tea blends earthy flavors to create a similar profile as green tea. "Being able to boast being the healthiest plant on the planet, moringa tea is made from the leaves of the moringa oleifera plant, often referred to as the 'miracle tree' due to its wide range of health benefits," Kaplan says. "The leaves of this tree are packed with essential nutrients, vitamins, and antioxidants, making moring tea an excellent choice for boosting overall health." If green tea is a top pick for you, be sure to give moringa tea a chance for some immunity-boosting properties.

2. Turmeric

Turmeric tea first originated in Japan, where rhizomes from the curcuma longa plant were ground up—and it's still loved by tea drinkers worldwide. Turmeric tea is widely known for its powerful anti-inflammatory and antioxidant properties, primarily due to its active compound, curcumin," Kaplan explains. "Some of the key benefits include reducing inflammation in the body and strong antioxidant protection."

3. Green

You've likely heard about green tea's many benefits before, and that's because there's virtually nothing this caffeine-free drink can't do. "Green tea is known for its high antioxidant content—particularly catechins—which have several health benefits, such as potentially reducing the risk of chronic diseases, boosting metabolism, improving brain function, supporting heart health, and helping to lower cholesterol levels," Kaplan says. Drinking green tea every day is an excellent way to boost immunity and improve your overall well-being.

4. Rosehip

"Rosehip, as well as many fruit-containing teas, are high in vitamin C," Miller says, noting the bright red beverage as one of her favorite teas. Rosehip tea contains a multitude of vitamins and antioxidants, such as ascorbic acid, to boost immunity.

5. Elderberry

Purple tea, anyone? "Elderberry contains unique compounds called polysaccharides that help stimulate your immune system into mounting a heightened response against pathogens," Miller explains. If you want to give your immune function a little boost, pour yourself a cup of elderberry tea.