Boost your immune system with this easy to make tea, that many of my clients report back as actually tasting quite nice! The ingredients have a host of benefits for your body, including being antiviral, antibacterial, anti-inflammatory and having antioxidant effects.

Our best defence against viruses, respiratory tract infections, common colds and the flu is to support our bodies with rest, as well as consuming good quality foods and beverages that can be utilised to fuel our inner armies. It’s a known fact that antibiotics cannot fight viruses and are only effective for bacterial infections, so these won’t be prescribed for viral infections.

So, your best plan of action is to do what you can to support your body with natural remedies and rest.

A kinesiologist once suggested garlic tea to me in order to boost my immune system while I was fighting a virus. I have to admit, I was definitely put off as it doesn’t sound like it could be the nicest tea to drink. However, she assured me it wouldn’t be so bad as you just cut the garlic clove in half, you don’t mince it. So I tried it and she was right, it wasn’t bad and it didn’t leave me with “death breath” as I call it. I decided to combine it with other immune boosting ingredients that I like, and so I’ve come up with this immune booting tea as my go-to beverage whenever I’m exposed to people who are unwell or if I’m feeling a little under the weather.

Benefits of the ingredients:


Garlic is both antiviral, antibacterial and anti-fungal, having been documented for centuries and in various ancient civilizations as being used medicinally. It has also been said to help reduce the severity of upper respiratory tract infections, with some studies showing that it either prevented contraction of common colds or significantly reduced the length of time suffering.


Thyme is also antiviral, antibacterial and really supports the body being a source of Vitamin C and Vitamin A, both encouraging a healthy immune system. It has been said to have high antioxidant levels and aids digestion. It was used by ancient civilizations and by some people to protect themselves during the Black Death / plague.


Ginger has wonderful anti-inflammatory and antioxidant effects. It helps the body fight the flu and common cold, has been used as a digestive aid and reduces nausea (think of ginger biscuits for travel sickness). It has been suggested as possibly being able to reduce muscle pain as well as help menstrual cramps. It has also been said that ginger can inhibit the growth of many types of bacteria and has been shown to be effective in fighting a virus that causes respiratory tract infections.


Good quality honey is a wonderful antioxidant and I really would look out for raw honey from ethical beekeepers. You don’t want anything from a hive fed on sugar as opposed to the bees flying free collecting nectar, that’s where the health benefits are. It is antibacterial and anti-inflammatory having been used since ancient Egypt to treat burns and wounds. Honey has also been said to help reduce cough symptoms.


Lemons have antiviral and antibacterial properties, and the high Vitamin C content supports the immune system. They are said to prevent infection and bacterial growth (think of all the household cleaners with lemon in them), plus can apparently loosen chest congestion and help throat infections. They are a diuretic so great for urinary tract infections and regular use has been said to possibly help joint pain due to its anti-inflammatory and antioxidant properties.


Serves 2 mugs

Preparation time: 15 minutes


Garlic x 1 clove peeled and cut in half (not minced!)

Thyme x 2 fresh sprigs or more

Ginger x 2-3cm chunk peeled and sliced

Honey x 2 teaspoons (preferably raw)

Lemon x 1 (juice of a whole unwaxed lemon)

Water x 550ml (I prefer filtered water)


– Place the water into a pot.

– Add the garlic, thyme and ginger to the pot.

– Pour the squeezed lemon juice into the pot. I use one of those hand held lemon squeezers and then if your lemons are unwaxed, feel free to drop the rinds into the pot too.

– Turn on low heat and let this slowly heat up. Ideally you want the whole lot steeping for at least 10 minutes.

– Don’t let it boil and so if it starts getting too hot, remove the pot from the heat and place the lid on for the remainder of the steeping time.

– Some of the water will have evaporated so you should then have just enough to pour out 2 mugs (if I’m alone, I’ll leave the 2nd portion to steep longer and have it later).

– Stir 1 teaspoon of honey into each mug and enjoy!

Quick cheat:

If I’m pressed for time and/or don’t have all of the fresh ingredients, I then use a lemon and ginger teabag, adding dried thyme but I still use fresh garlic and raw honey. The brand I like best is Pukka with their lemon, ginger and manuka honey teabags as they’re also organic. Let this steep in a mug for at least 10 minutes with a saucer on the top to keep the heat in, stirring the honey in at the end.

The information contained within this blog is purely for informational purposes and is not intended to provide medical advice. Neither the author nor the publisher take any responsibility for any possible consequences from any dietary modification or action which results from reading or following the information contained in this blog. This blog does not replace the advice of your doctor or other health care providers. The reader must seek the advice of their doctor or other health care providers before implementing any of the suggestions contained herein.

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