Best Teas to Drink for Cold and Flu Symptom Relief

The Healing Power of Tea

For centuries, tea has been valued for its soothing and restorative properties. As an aromatic beverage made by steeping leaves, herbs, or other plant materials in hot water, tea not only provides comfort but also an array of potential health benefits. When we're feeling under the weather, a warm cup of tea can be just what we need to ease symptoms and support the body's natural healing process. Let's explore some of the best teas to drink when you're sick and reveal how their ingredients can help you on the mend.

Green Tea

Packed with antioxidants and nutrients, green tea is revered as one of the world's healthiest teas. It's made from unoxidized Camellia sinensis leaves, undergoing minimal processing to preserve its natural phytochemicals. The key active ingredients in green tea are polyphenols, particularly EGCG (epigallocatechin gallate). Studies show EGCG has antiviral, antibacterial, anti-inflammatory, and immune-boosting effects.

When you have the sniffles, sipping green tea can help open up nasal passages and clear congestion. The vitamin C in green tea may also give your immune system a helpful boost against colds and flu. Green tea's anti-inflammatory action can reduce sore throat pain and help you feel more comfortable if you have an illness like bronchitis or pneumonia that affects your respiratory tract.

If nausea is making you miserable, a cup of green tea can help settle an upset stomach. Researchers have found evidence that green tea may help alleviate gastrointestinal infections and ease nausea related to motion sickness, chemotherapy, and pregnancy. However, avoid drinking very strong green tea on an empty stomach as the high polyphenol content may cause stomach irritation in some people.

Ginger Tea

Soothing ginger tea is a favorite home remedy for nausea, vomiting, motion sickness, morning sickness during pregnancy, and other digestive woes. Studies confirm that ginger root has antinausea properties. Ginger helps relax the intestinal tract and reduces spasms and inflammation that can unsettle the stomach. This spicy tea can also minimize dizziness, cold sweats, and fatigue from nausea.

Ginger tea is often recommended for sore throats since gingerol, an active compound in ginger, is a powerful anti-inflammatory agent. Hot or cold ginger tea can help reduce throat swelling and discomfort. The anti-inflammatory abilities of ginger tea also make it a wise choice if you're dealing with a cough or chest congestion. Ginger helps thin mucus and loosen phlegm, allowing you to breathe more easily.

You can find ginger tea bags at the store or make your own refreshing ginger tea at home. Just steep slices of fresh ginger root in hot water for 10 minutes before straining and drinking. Adding lemon juice and honey will provide extra vitamin C and soothing sweetness. Drink ginger tea a few times a day when sick for best results.

Peppermint Tea

The menthol in peppermint provides a cooling sensation that offers immediate relief when you're feeling feverish or have digestive complaints. Peppermint tea can help reduce a fever due to its antimicrobial, antiviral, and pain-relieving properties. Studies show peppermint oil is effective at inhibiting growth and spread of influenza virus in the respiratory tract.

This minty tea is also an age-old remedy for relieving an upset stomach, bloating, gas, and indigestion. Peppermint works by relaxing the muscles of the intestines. Try sipping peppermint tea after eating to aid digestion. Peppermint tea may also help relieve tension headaches, backaches, and cramps associated with your menstrual cycle.

Brew a batch of refreshing peppermint tea using fresh or dried peppermint leaves. You can also purchase pre-made peppermint tea bags. Drink the hydrating peppermint tea hot or chill it over ice for a cool beverage that still helps you feel better.

Echinacea Tea

Echinacea is a popular herbal supplement used to fend off colds and flu, with good reason. This vibrant purple coneflower contains potent antimicrobial and immunostimulatory properties. Research indicates the polysaccharides and alkylamides in echinacea strengthen the immune response against viruses that cause upper respiratory infections.

Drinking echinacea tea at the first sign of a cold, flu, or infection may help prevent symptoms from worsening. Echinacea's anti-inflammatory, antiviral effects can reduce sore throat, headaches, body aches, fever chills, and sinus congestion so you feel better faster. Echinacea may also help alleviate coughs and soothe irritated throats.

To make echinacea tea, use 1-2 teaspoons of dried echinacea root or herb per cup of hot water. Steep for at least 10 minutes before straining and drinking. Have a few cups of echinacea tea daily when you need its immunity-enhancing benefits. Caution: Avoid echinacea if you have autoimmune disease or take immunosuppressant medications.

Licorice Tea

Licorice root tea soothes sore throats, reduces coughing, and helps loosen thick mucus in the airways. Clinical research confirms the demulcent properties of licorice root, meaning it forms a soothing film over irritated membranes in the throat. Licorice root also has anti-inflammatory and antiviral properties to subdue swelling and infection.

Glycyrrhizin is the key compound responsible for licorice root's medicinal effects. This phytochemical inhibits viruses like influenza, HIV, SARS-CoV, and respiratory syncytial virus (RSV). Licorice tea can lessen the duration and severity of uncomfortable symptoms caused by these viruses.

Avoid overconsuming licorice since it can cause side effects like headache, fluid retention, or hypertension when ingested regularly in large amounts. Steep 1 teaspoon of dried licorice root per cup of boiling water for 5-10 minutes to make licorice tea. Drink up to 3 cups daily when sick.

Chamomile Tea

Soothing chamomile tea tastes pleasant and provides a calming way to treat cold symptoms. A study published in the Journal of Advanced Pharmaceutical Technology & Research found that chamomile alleviates sore throat inflammation and irritation. The flavonoids in chamomile serve as natural antihistamines, helping calm respiratory inflammation related to allergies or illness.

Chamomile's anti-inflammatory effects may also minimize mucus production and coughing. You can drink cooled chamomile tea to relieve an itchy, scratchy throat or inhale the steam vapors from a hot cup of chamomile tea to clear nasal congestion.

Chamomile's gentle sedative properties promote relaxation and sleep as well. While chamomile tea is safe for most people, check with your doctor first if you take sedatives or blood thinners since it can interact with certain medications.

Honey Lemon Tea

A comforting blend of honey, lemon, and hot water creates a soothing beverage for cold and flu relief. Honey is a natural antimicrobial with antioxidant and anti-inflammatory abilities that can help speed healing and ease irritated throats. Research shows honey outperforms regular cough suppressants.

Added vitamin C from the lemon further supports immune function and thins out mucus. Tart lemon juice also stimulates saliva production, moistening and lubricating a sore throat. Simply mix the juice from 1 lemon wedge and 1-2 teaspoons of honey into a mug of heated water for a quick DIY honey lemon tea.

For extra symptom relief and antioxidants, add a slice of fresh ginger root or sprinkle of cinnamon. Avoid giving honey to children under 12 months old due to risk of infant botulism. For older kids and adults, drink honey lemon tea liberally throughout the day when you're sick.

Elderberry Tea

Made from the fruit of the elderberry bush, elderberry tea is packed with vitamin C and antioxidants called anthocyanins. Studies demonstrate that elderberry extract has potent antiviral activity against numerous strains of influenza virus. Elderberry supplementation may also lessen flu symptoms like fever, headache, sore throat, nasal congestion, fatigue, and body aches.

Researchers believe elderberry tea's anti-inflammatory, immune-supporting effects are key to its ability to fight respiratory infections. Drink elderberry tea at the first signs of a cold or flu for the best results. You can often find dried elderberries and elderberry tea bags at health food stores. noMore than 3

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.