The Best Anti-Inflammatory and Immune-Boosting Teas

When it comes to anti-inflammatory and immune-boosting beverages, teas top the list. The antioxidant properties of most teas help reduce oxidative stress, and the antimicrobial, antiviral, and anti-inflammatory properties work to support immune function and overall health.

What better way to support your health than by sipping on a comforting and nourishing cup of tea throughout the day? Check out these top anti-inflammatory teas that can benefit your overall well-being in so many ways.

  • green tea
  • The benefits of green tea are well known and abundant. It is known as the quintessential anti-aging drink, and it is one of the most consumed drinks in the world. Numerous studies indicate that green tea has anti-inflammatory and antioxidant effects. It suppresses the expression of inflammatory cytokine genes and proteins. Green tea consumption has been shown to improve the quality of life of patients with inflammatory diseases.

    And a study published in Food and Nutrition Research showed that green tea supplementation has beneficial effects on inflammation markers and antioxidant status, as well as blood pressure.

    How to prepare it: There are many types of green tea, with sencha being the most popular and matcha green tea gaining popularity due to its high antioxidant content.

    To prepare green tea, place your tea bag or high quality tea leaves in a teapot and heat the water to 70-80 degrees. This temperature is lower than the boiling temperature so as not to damage the delicate compounds found in green tea. Steep the leaves for 1-3 minutes, or longer if the leaves are larger. You can add lemon juice or honey to green tea just before drinking it.

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    Preparing matcha tea is a different process. For matcha, you will add a teaspoon of matcha powder to a bowl or cup of nearly boiled water. Then you whip the powder for a minute until it becomes thick and fluffy. Finally, add a little water before drinking.

  • chamomile tea
  • One of the best-known anti-inflammatory teas is chamomile tea, which has been used for nearly 5,000 years for its ability to promote tranquility and longevity.

    Chamomile tea has also been called “herbal aspirin” because of its pain-relieving properties. The anti-inflammatory effects of chamomile allow the herb to reduce pain, swelling, redness, and underlying issues related to inflammation.

    Research evaluating the benefits of chamomile shows that not only can this herb reduce inflammation when consumed as a tea, but it also helps improve inflammatory issues when used topically.

    Chamomile is often used to treat inflammations of the skin and mucous membranes, as well as various bacterial infections of the skin, mouth and respiratory tract. It can also help soothe gastrointestinal complaints and even eye inflammation.

    How to prepare it: Chamomile tea is the most popular way to consume this herb, and it is widely available in ready-to-serve teabags. You can also find chamomile powder and extracts, which are known to be the most potent forms of the herb’s antioxidants. If you drink chamomile tea to reduce inflammation, consume 1-4 cups daily.

  • ginger tea
  • Drinking ginger tea is a comforting and tasty way to reduce inflammation, ease stomach upset, and even control cholesterol and blood sugar levels.

    Gingerol, the most valuable compound in ginger, has been analyzed for its anti-inflammatory effects. Research published in the Journal of Medicinal Food suggests that this constituent of ginger modulates the biochemical pathways that are activated in chronic inflammation.

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    And a 2017 study published in PharmaNutrition indicates that the anti-inflammatory properties of ginger are not limited to its phenolic properties, but are also due to the combined effects of root metabolites, pungent gingerols and aromatic essential oils.

    How to prepare: Ginger tea is available in ready-to-serve sachets that you can find at most grocery stores. You can also make your own ginger tea by following this easy anti-inflammatory herbal tea recipe:

    • – Peel and cut a knob of ginger into thin slices
    • – Add the slices to a pot of water and boil them for 10 to 30 minutes (depending on the desired strength)
    • – Strain and discard the ginger
    • – When drinking, add fresh lemon or organic honey for extra sweetness
  • Peppermint tea
  • Peppermint has been proven to have anti-inflammatory, antiviral, and anti-microbial properties. It is often used to relieve symptoms of irritable bowel syndrome and promote respiratory health by reducing congestion and opening the airways.

    How to prepare it: You can easily find peppermint tea in sachets in your organic store. There are also loose leaf teas on the market.

    If you have peppermint oil at home, you can make an anti-inflammatory tea by adding two drops to green, white, or black tea. It is an excellent remedy for stomach ailments, respiratory problems and fatigue.

  • Turmeric tea
  • Turmeric tea is made by steeping turmeric root or powder. It’s an easy way to add anti-inflammatory turmeric to your diet. Turmeric’s most active ingredient, curcumin, has powerful anti-inflammatory properties and has been shown in in vitro studies to reduce markers of inflammation.

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    Research suggests that turmeric tea also helps boost immune function by reducing inflammation and preventing oxidative stress. The antioxidants in turmeric help optimize your overall health.

    How to prepare it: Turmeric tea is available in ready-to-serve teabags. It can also be prepared from dried, ground or powdered turmeric. To make your own tea, add 1-2 tablespoons of turmeric to 4 cups of water and simmer for 10 minutes.

    You can also try a turmeric tea recipe made with coconut milk and honey.


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