Fight off viruses with this immune-boosting turmeric tea. A freshly brewed cup helps support your health during cold months.
Today I’m sharing a simple, nourishing turmeric tea made from fresh ingredients. If you haven’t cooked with turmeric much, it’s worth learning about its benefits — particularly when you want a comforting drink that supports your immune system.
I often use both fresh turmeric root and ground turmeric in recipes; for this tea I used fresh root for its bright flavor and aroma.
If you enjoy healthy drinks, try these other easy recipes on your own: Turmeric Hot Chocolate, Lemon Ginger Water, Orange Basil Infused Water, or a Glowing Skin Green Juice.
Ingredients needed to make immune-boosting turmeric tea:
- Water
- Fresh turmeric root
- Fresh ginger
- Fresh mint
- Orange (or lemon)
- Black pepper
If you wonder about the black pepper: it’s added to help your body absorb curcumin, the active compound in turmeric. A pinch per cup is all you need.
How to make turmeric tea
This tea is as easy as making loose-leaf or infused water. Start by bringing water to a boil. While the water heats, wash the turmeric, ginger, mint and orange. Peel the turmeric and ginger—note turmeric stains, so you may want to wear gloves or accept temporary orange-tinged fingers.
Thinly slice the turmeric and ginger and place them into a heat-proof mug or jug. Add 2–3 fresh mint sprigs, a pinch of black pepper per cup, and one or two orange slices. Optionally squeeze a little orange juice into the cup for extra brightness.
Pour boiling water over the ingredients and let the tea steep for 10–15 minutes. You can strain the tea before drinking for a clear cup, or leave the slices in and allow flavor to develop further — the longer it steeps, the stronger it gets.
What are the health benefits of turmeric?
Turmeric is valued for antioxidant, anti-inflammatory and antimicrobial properties that can support overall wellness. Its key compound, curcumin, is responsible for many of those effects. Curcumin is not easily absorbed on its own, which is why black pepper (containing piperine) is commonly combined with turmeric to increase absorption.
A pinch of black pepper in this tea improves curcumin uptake, helping your body access more of the turmeric’s beneficial compounds.
Good to know:
- Fresh mint – optional. If you don’t have mint, increase the ginger or turmeric slightly for more flavor.
- Black pepper – important for enhancing curcumin absorption; try not to skip it.
- Orange or lemon – either citrus works well; lemon provides a sharper tang, orange adds sweetness.
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Immune Boosting Turmeric Tea
20 minutes
20 minutes
2 Cups
Ingredients
- 2 cups Water
- 1 thumb size Turmeric Root fresh
- 1 thumb size Ginger Root fresh
- 1 Orange small
- 2-3 Fresh Mint Sprigs
- A pinch of black pepper per cup
Instructions
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Bring the water to a boil.
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Wash turmeric, ginger, orange and mint. Peel and thinly slice the turmeric and ginger. Slice half the orange.
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Divide the ingredients between two cups or mugs, pour boiling water over them, add a pinch of black pepper and a squeeze of orange juice if desired.
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Let steep for 10–15 minutes, then strain or drink as is.
Notes
- For a clear cup, strain the tea before drinking.
- Black pepper increases curcumin absorption, so include a pinch if possible.
- Add a sweetener of your choice if you prefer a sweeter drink.
- Orange can be substituted with lemon for a tangier profile.
- Preparation time includes the 10–15 minutes of steeping.
Nutrition
, Carbohydrates: 8 g
, Potassium: 118 mg
, Fiber: 1 g
, Sugar: 6 g
, Vitamin A: 190 IU
, Vitamin C: 34.8 mg
, Calcium: 26 mg
, Iron: 0.2 mg
Nutrition information is an estimate and may vary based on ingredient brands, substitutions, and portion sizes.
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