Sip Your Way to Wellness: Teas to Consider This Cold and Flu Season

Question: What teas can I drink to potentially support my immune system during cold and flu season?

As the chill of cold and flu season descends, many seek natural ways to bolster their body’s defenses. While no single beverage can guarantee immunity, certain teas, steeped in tradition and backed by emerging research, may offer a comforting and potentially supportive addition to your wellness routine.

The Power of Polyphenols in Tea

Teas derived from the Camellia sinensis plant, including green, white, and oolong varieties, are renowned for their rich polyphenol content. These plant-derived compounds have garnered significant scientific interest for their antioxidant and anti-inflammatory properties [7]. For instance, studies analyzing oolong tea, such as Tieguanyin, have identified higher levels of specific catechins like theaflavin-3′-gallate and theaflavin, which can contribute to astringency and flavor profiles [3]. White teas, particularly those harvested during specific seasons, also exhibit distinct biochemical components and volatile compounds that could influence their properties [5]. The intricate manufacturing processes, from drying to roasting, can significantly alter the nonvolatile components in these teas, underscoring the diversity within this botanical family [3].

Green Tea: A Closer Look

Green tea, a staple in many diets, has been investigated for its potential health-promoting effects. Research suggests that Camellia sinensis, the plant from which green tea is derived, may play a role in mitigating inflammatory responses [7]. While specific studies on its direct impact on cold and flu viruses are ongoing, the general antioxidant and anti-inflammatory capabilities of its compounds offer a compelling reason for its inclusion in a health-conscious diet [7].

Beyond Green Tea: White and Oolong

White tea, often minimally processed, retains a high concentration of natural compounds. The biochemical composition and volatile compounds in white teas can vary based on harvest season and cultivar, suggesting a dynamic range of potential benefits [5]. Similarly, oolong teas, which undergo partial oxidation, offer a complex array of substances. For example, Tieguanyin oolong tea has been shown to contain abundant ester catechins, such as gallocatechin gallate and epigallocatechin-3-gallate [3]. These compounds are integral to the tea’s characteristic astringency and may contribute to its overall health profile.

Fermented Options: A Note on Kombucha

While not a traditional tea in the same vein as green or black tea, kombucha, a fermented beverage often made from tea, has also been explored for its health-promoting properties. Analyses of mint and nettle kombuchas have focused on their polyphenolic compounds and chemical composition, suggesting potential benefits [6]. The fermentation process itself can introduce a unique profile of bioactive compounds, making kombucha an interesting option for those seeking diverse fermented beverages.

Incorporating these teas into your daily routine during the colder months can be a simple and enjoyable way to potentially support your body’s natural defenses. Their rich array of beneficial compounds, from potent antioxidants to unique flavor profiles, makes them a comforting choice as you navigate the season.

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Katarína Poláková, Alica Bobková, Alžbeta Demianová, Marek Bobko, Judita Lidiková, Lukáš Jurčaga, Ľubomír Belej, Andrea Mesárošová, Melina Korčok, Tomáš Tóth — Quality Attributes and Sensory Acceptance of Different Botanical Coffee Co-Products. — 2023-Jul-11 — https://pubmed.ncbi.nlm.nih.gov/37509767/ [3] — Qiuming Li, Qingcai Hu, Xiaoxi Ou, Jihang He, Xinru Yu, Yunzhi Hao, Yucheng Zheng, Yun Sun — Insights into “Yin Rhyme”: Analysis of nonvolatile components in Tieguanyin oolong tea during the manufacturing process. — 2024-Oct-30 — https://pubmed.ncbi.nlm.nih.gov/39253009/ [4] — Faguang Hu, Haohao Yu, Xingfei Fu, Zhongxian Li, Wenjiang Dong, Guiping Li, Yanan Li, Yaqi Li, Bingqing Qu, Xiaofei Bi — Characterization of volatile compounds and microbial diversity of Arabica coffee in honey processing method based on different mucilage retention treatments. — 2025-Jan — https://pubmed.ncbi.nlm.nih.gov/39974542/ [5] — Fan Huang, Haijun Wu, Fan Luo, Yingchun Wang, Yulong Ye, Yiyun Gong, Xianlin Ye — Effect of Harvest Seasons on Biochemical Components and Volatile Compounds in White Teas from Two Cultivars. — 2025-May-18 — https://pubmed.ncbi.nlm.nih.gov/40428574/ [6] — Patrycja Pawluś, Joanna Kolniak-Ostek — Innovative Analogs of Unpasteurized Kombucha Beverages: Comparative Analysis of Mint/Nettle Kombuchas, Considering Their Health-Promoting Effect, Polyphenolic Compounds and Chemical Composition. — 2024-Jul-10 — https://pubmed.ncbi.nlm.nih.gov/39062813/ [7] — Walaa G Abdelhamid, Noha A Mowaad, Gihan F Asaad, Asmaa F Galal, Sarah S Mohammed, Olfat E Mostafa, Doaa R Sadek, Lobna A Elkhateb — The potential protective effect of Camellia Sinensis in mitigating monosodium glutamate-induced neurotoxicity: biochemical and histological study in male albino rats. — 2024-Jun — https://pubmed.ncbi.nlm.nih.gov/38869783/