10 Hot Immune-Boosting Drinks to Fight Colds & Flu

Brew up these teas, tonics, and broths for a quick immunity boost.

Cold and flu season are upon us, but that doesn’t mean you have to take it lying down.

Whether you’re fighting a bug or just want the immunity to avoid it, these hot drinks will help your body mount its best defense while providing delicious and soothing comfort in a cup. So pour yourself a steaming mug and sip your way to a stronger immune system!

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This drink boasts the warmth and zest of turmeric paired with the comforting creamy texture of coconut milk, with a dash of anti-inflammatory cinnamon. It’s quick and easy to make, so even if you’re already coming down with something, you can whip this together in about five minutes.

Key Ingredients

• Turmeric lowers inflammation and kills viral invaders. (1, 2)
• Cinnamon is extremely high in antioxidants and fights certain infections. (3)

What You’ll Need

• 8 oz full-fat coconut milk
• 1 tbsp turmeric
• 1 tsp Ceylon cinnamon
• Pinch of black pepper
• Dash of vanilla extract

How to Make It

1. Warm the coconut milk in a saucepan over medium heat until it just starts to bubble.
2. Whisk in the rest of the ingredients. Simmer for one more minute, then pour into a mug and drink immediately.

Believe it or not, black teas are so potent at fighting viruses that those who regularly drink several cups a day have more protection than those who don’t. Chai tea is a blend of black tea along with several spices and herbs, like cinnamon, cardamom, ginger, clove, and fennel. Enjoy 2-4 cups daily for maximum antioxidant benefits, but be sure to choose decaf if you’re sensitive to caffeine.

Key Ingredients

• Black tea is antiviral and contains antioxidants that boost immunity. (4)
• Cloves have antiviral properties. (5)
• Cinnamon has antioxidants and boosts the body’s ability to fight infection. (6)
• Ginger also reduces inflammation and helps the body deal with respiratory infections. (7, 8)

What You’ll Need

• 1-2 tea bags of black or chai tea
• 8-12 oz boiled water
• ½ tsp cloves
• Optional: ½ tsp raw honey

How to Make It

1. Brew the tea according to instructions.
2. Sprinkle with the cloves and add a bit of honey for sweetener if desired.

While this might be the simplest of all warm drink options, it’s a tried and true classic. Warm water is soothing to the digestive tract while raw honey can specifically boost immune response. Drink first thing in the morning to get yourself hydrated.

Key Ingredients

• Raw honey boosts immunity. (9)

What You’ll Need

• 8 oz warm (not hot) water
• 1-2 tbsp raw honey

How to Make It

1. Stir the honey into the water and drink immediately.

The soothing combination of ginger and lemon can settle an uneasy stomach in a hurry. Bonus: It also provides vitamin C and antioxidant benefits that can help you stave off those infections in the first place.

Key Ingredients

• Ginger is anti-inflammatory, antiviral, and fights respiratory infections. (10, 11)
• Lemon is high in vitamin C, which can ease cold symptoms if taken soon enough. (12)

What You’ll Need

• 8 oz water
• 3-4 slices of fresh ginger root
• ½ lemon

How to Make It

1. Boil the water in a saucepan and add the ginger root.
2. Simmer for 5-10 minutes.
3. Remove from heat and discard the ginger root. Squeeze the fresh lemon juice into the ginger tea, pour into a mug and drink warm.

While not as popular as green or black tea, hibiscus tea is the most antiviral tea out there. This reddish pink tea has a taste somewhere between cranberry and green tea, with a refreshing herbal tang.

Caution: Hibiscus tea is not safe for pregnant women as it can increase uterine contractions.

Key Ingredients

• Hibiscus can help to prevent and treat the flu and also happens to be rich in vitamin C too. (13)

What You’ll Need

• 8-12 oz of boiling water
• 1-2 tea bags of hibiscus tea
• 1 cinnamon stick or ½ tsp Ceylon cinnamon

How to Make It

1. Pour the boiling water over the tea and cinnamon and let it steep for 5 minutes.
2. Stir and strain before drinking.

Thyme contain medicinal properties that are great for treating a sore throat or cough. (14) While these are popular for being used in chicken dishes, shepherd’s pie, and more, it can also be brewed as a tea, which is a perfect remedy for sickness or when you feel a cold coming on.

Key Ingredients

• Thyme helps treat coughs. (15)

What You’ll Need

• 8 oz water
• 1 tbsp dried thyme

How to Make It

1. Heat the water in a saucepan until boiling, then add the thyme.
2. Turn off the heat and steep for 8-10 minutes.
3. Strain, then drink warm.

Chicken soup is good for the soul and for fighting cold viruses. This isn’t just a folk remedy either, but is backed by actual research. (17) If you’re too tired to make your own chicken soup from scratch, you can purchase an organic, small-batch brand of chicken bone broth instead, which supports gut health.

Key Ingredients

• Onions and garlic are both rich in sulfur compounds that help to boost immune activity and reducing viral footholds. (18, 19)

What You’ll Need

• 12 cups of water
• 1 chicken carcass
• 1 onion, quartered
• 10 garlic cloves, quartered
• 2 large carrots, chopped
• 2 parsnips, chopped
• Pinch of rosemary
• Pinch of thyme
• Salt and pepper, to taste

How to Make It

1. Combine all the ingredients in a stockpot. Bring to a boil and then simmer at low heat for 8-24 hours.
2. Strain out the solids. Pour into a mug and sip warm.
3. Refrigerate the leftovers for up to three days.

Green tea is antiviral and packed with antioxidants, and when paired with the coconut oil in this simple but creamy drink, it’s a hot beverage that will destroy any cold.

Key Ingredients

• Green tea (and matcha) is antiviral and packed with antioxidants. (20)
• Coconut oil destroys viruses, bacteria, and fungi. (21)

What You’ll Need

• 10 oz water
• 1 green tea bag
• 1 tsp matcha powder
• 1 tbsp coconut oil

How to Make It

1. Boil the water in a saucepan. Turn off the heat, add a green tea bag and steep for 3-5 minutes.
2. Whisk in the matcha powder and coconut oil.
3. For a frothy drink, pulse a few times with an immersion blender.
4. Pour into a mug and drink hot.

Ever hear of mushroom coffee? Medicinal mushrooms are ground into a powder and mixed with espresso for a beverage that may sound strange. However, these powerful little fungi contain potent immunomodulating capabilities – meaning, they can help to improve how the immune system functions.

Tip: When choosing your mushroom powder, make sure it is clearly labeled as “medicinal”.

Key Ingredients

• Medicinal mushrooms, like lion’s mane and chaga, stimulate the immune system to work more effectively. (22)
• Collagen is a protein found throughout our bodies and helps to reduce inflammation and support gut health. (23)

What You’ll Need

• 1 cup of brewed coffee
• 1 tsp of medicinal mushroom powder
• 1 tbsp collagen peptides powder

How to Make It

1. Make your coffee as usual and then sprinkle the medicinal mushroom powder on top.
2. Add collagen and stir. Drink hot.

Hot chocolate when you’re sick or to ward off colds and flu? The store-bought kind won’t cut it, but you can make your own immune-boosting hot chocolate using raw cacao and coconut milk. Delicious and defensive for your immunity.

Key Ingredients

• Raw cacao is packed with antioxidants and can fight a cough. (24)
• Cinnamon is also high in antioxidants and fights certain infections.
• Coconut milk is a rich source of healthy fats.

What You’ll Need

• 8 oz full-fat coconut milk
• 2-3 tbsp raw cacao
• 1 tsp Ceylon cinnamon
• ½ tsp vanilla extract
• Optional: 1 tsp coconut sugar

How to Make It

1. Warm the coconut milk in a saucepan over medium heat.
2. Whisk in the rest of the ingredients and let simmer for 3-5 minutes.
3. Pour into a mug and drink warm.

(Read This Next: 11 Natural Remedies to Stop the Cold and Flu)