7 Traditional Spices to Boost your Immunity this Winter

Golden Milk, Herbal tea, CCF tea, Ginger tea, Black Pepper Tea....

Do these ring any bell?

Well, they must. Especially, if you are enthusiastic about good health and natural immunity.

The past three years have brought in a transition in the attitude towards health care. Rather than treating diseases, the focus is now on preventive health. And building natural immunity is the key to preventive health. Our immune system is a wonderful mechanism. It works to protect us from bacteria, viruses, parasites, fungi and all the external agents that cause infections and diseases. Nourishing our immune system will ward off diseases and strengthen our body.

To boost immunity, we need daily required dose of immune system boosters like Vitamin C, Vitamin E, Vitamin A, Vitamin B6, calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, fluoride, manganese, selenium etc.  Our body doesn’t produce these vitamins or minerals. So it must be ensured through daily intake of food or supplements. Nowadays, we have a wide variety of food supplements available. But isn’t it always gratifying to have nutritious food rather than taking some random supplements?

There is a whole list of fruits and vegetables that can provide us sufficient nutrition and boost our natural immunity. In addition, there are some super-boosters that can improve our immune system. Traditional cuisines have always identified such super performers and integrated them in daily diet. Here, Indian cuisine demands special mention. The Indian cuisine is so much inspired by Ayurveda that many dishes can be called Ayurvedic food. The processing techniques like soaking, sprouting, and fermentation enhance the nutritional properties of many Indian dishes. Indian spices like turmeric, clove, asafetida, pepper, cinnamon, cumin, coriander etc. are immunity-boosting spices.

There is a beautiful way in which these spices have been inculcated into the Indian cuisine. While these spices form ingredients of mouth-watering curries and side dishes, there are some special concoctions particularly designed to improve our overall health.  Let’s discuss some of them.

  1. Golden Milk – A drink that never goes out of trend, Golden Milk is prepared by adding a pinch of turmeric to boiled milk. Drink the milk when it is warm, preferably before going to bed. You can garnish it with cinnamon, ginger, black pepper etc. Turmeric is rich in Vitamin C, Vitamin B6, and other antioxidants, Manganese, Iron and Potassium. It has powerful anti-inflammatory and antioxidant properties.  
  2.   Black Pepper Tea – Add some peppercorns to boiled water and let it simmer for 5-10 minutes.  You can add lemon juice or honey for taste. This concoction helps to fight cold and cough, improves digestion and reduces inflammation.
  3.   Spiced-Up Drink – Make a mixture of Coriander Seeds, Cumin Seeds, Fennel seeds, Black Pepper, Fenugreek Seeds, Cloves, Cardamom, Turmeric Powder, Ginger Powder and Cinamon. Dry roast and blend it and store the powder in a jar. You can use it for 3 or 4 weeks. Add some powder to boiled water and let it simmer for a couple of minutes.
  4.   Ginger Tea – Add grated ginger to boiled water and keep it in low flame for 10-15 minutes. You can add honey or cinnamon bark to it. Take a warm sip after straining it. Ginger’s effectiveness is as strong as its flavor.   
  5.   𝗖𝗖𝗙 T𝗲𝗮 – Cumin, Coriander and fennel seeds are boiled in water to make this magic drink. It is an Ayurvedic digestive cleansing drink. It clears out digestive disturbances. It is best when consumed post-meal.
  6. Holy Basil Tea - Holy basil or tulsi make for a perfect herbal drink. It is a perfect immunity booster. Boil the basil leaves with water for 10-15 minutes. Add honey or lemon juice. Strain it and sip it.
  7. Lemon and Pepper Tea - Add pepper, lemon juice, honey and turmeric powder to boiled water.


In Indian cuisine, there is an endless variety of herbal drinks. You can mix and match these spices and create your own go-to drink. The key is to be consistent. Regularly drinking different combinations of healthy drinks can have a lasting impact on your wellness.