Ginger tea has long been hailed as one of nature’s most effective autumn remedies — warming, soothing, and packed with vitamins C, B6, magnesium, and zinc, which help the body fight colds and strengthen the immune system. Yet many people prepare it incorrectly, losing much of its natural healing power. The way you slice, boil, and drink it determines whether you’re enjoying a genuine immune-boosting tonic or just a mildly spiced drink, reports The WP Times.
1. Pouring boiling water over raw ginger
Simply pouring hot water on raw ginger might smell pleasant, but it releases very few of the root’s beneficial substances.
“The key anti-inflammatory compounds — gingerol and shogaol — are only properly extracted when ginger is gently simmered,” explains Dr Sarah Blake, nutrition expert at King’s College London.
Correct method: Start with cold water, add sliced ginger, and bring it slowly to a boil. Let it simmer for 15–20 minutes to activate the essential oils and antioxidants that strengthen your immune system and improve circulation.
2. Peeling away the nutrients
The thin brown skin of ginger contains a surprising amount of vitamin C, magnesium, zinc, and iron, along with secondary plant compounds that protect cells from oxidative stress. Peeling it removes these micro-nutrients.
Tip: Choose organic ginger, wash it thoroughly, and keep the skin on. You’ll preserve the valuable vitamins that support collagen formation, detoxification, and metabolism.
3. Drinking it too cold or too quickly
Ginger works best when it warms the stomach and stimulates blood flow. Drinking it ice-cold or in big gulps reduces its detoxifying effect and strains digestion.
“Warm liquids improve nutrient absorption and circulation,” says Dr Blake. “Sipping ginger tea slowly allows the active substances to take effect.”
Best practice: Enjoy it warm, in small sips throughout the day. Add a slice of lemon for extra vitamin C or a teaspoon of honey to soothe the throat during the cold season.
How to prepare perfect ginger tea
You’ll need:
- 1 litre of water
- 4 slices of fresh organic ginger (about 5 mm thick)
Instructions:
- Place ginger in a pot with cold water.
- Bring slowly to the boil.
- Simmer gently for 15–20 minutes.
- Strain and drink warm.
This slow extraction ensures the tea retains its natural vitamins and spicy compounds, helping to ease nausea, support digestion, and strengthen immunity — a true winter essential for British homes.
How ginger tea supports recovery from colds and strengthens the immune system
Ginger tea is more than just a warming drink — it acts as a natural antiviral and anti-inflammatory remedy, helping the body fight respiratory infections and boost overall resilience. The root’s main compounds, gingerols and shogaols, stimulate circulation, ease inflammation in the throat, and promote sweating, which supports detoxification. According to Dr Sarah Blake, a nutrition researcher at King’s College London, regular consumption of freshly brewed ginger tea “can help reduce the duration and intensity of cold symptoms, especially when combined with sufficient hydration and rest.”
Laboratory studies from the University of Maryland Medical Center have shown that ginger extracts can inhibit the growth of rhinoviruses — one of the main causes of the common cold. Additionally, the tea provides vitamin C, zinc, and magnesium, all essential for the proper functioning of immune cells. A warm cup before bedtime can also relax the muscles, improve sleep quality, and enhance the body’s overnight recovery. Experts recommend drinking one to two cups a day during autumn and winter as a gentle, preventive measure against seasonal illnesses.
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