Winter brings with it not only rain, flooding and cold, but also an exhausting and relentless sequence of infectious illnesses, persistent coughing and a general feeling of fatigue that refuses to pass. Naturally, during these cold months many people turn to the familiar, comforting tea, sometimes out of habit and sometimes as part of a calming ritual during the day or at its end. However, behind one of the most popular choices of the cold season lies a deeper effect on the immune system—one that depends not only on taste or warmth, but on the chemical composition of the leaves themselves.
Nutrition and tea experts point to green tea as the preferred choice for strengthening the immune system during the winter months, and not by chance. Unlike other hot beverages, green tea contains a unique combination of active compounds that act directly on the body’s defense mechanisms in a way that may positively affect health across a wide range of aspects.
So how exactly does green tea affect the immune system?
The uniqueness of green tea lies in its high concentration of antioxidants and bioactive compounds, foremost among them EGCG, a powerful antioxidant from the catechin family that has been studied in many health contexts. Studies indicate that this compound affects the activity of immune system cells, helping them respond in a more balanced manner and reducing situations of overreaction or immune weakness.
In addition, green tea also contains a component called L-theanine, an amino acid with a unique effect on the body. It is involved in increasing the production of certain proteins associated with the immune response to infections and contributes to the body’s ability to cope with the invasion of bacteria and viruses. Studies that examined consistent daily consumption of green tea found an improved immune response among those who drank the beverage, compared to people who consumed other hot drinks.
Not immediate magic but a habit built slowly
One of the central points that emerges from the research on the subject is that drinking green tea does not work like an emergency medicine. The significant advantage of this beverage stems from daily, moderate and consistent consumption. The findings show that the immune system responds better to ongoing support rather than to one-time “boosts” that arrive only when illness is already on the way or at its peak.
In other words, one cup of green tea a day throughout the winter may be more effective than intensive drinking of the beverage only when you start to feel that you’re getting sick. It’s a small habit, but one that may create a cumulative and more meaningful effect in the long term.
And alongside green tea, there are additional infusions that can complement the immune effect through indirect mechanisms. Ginger tea, for example, contributes to reducing inflammation in the body—a condition known to potentially impair immune system function. In contrast, chamomile infusion does not strengthen the immune system directly, but it improves sleep quality, which is one of the cornerstones of a healthy immune system.
What makes matcha more powerful?
The matcha drink has become one of the trendiest beverages in recent years—and it turns out there is a pretty good reason for its popularity, including on the health front. Unlike regular green tea, where the leaves are infused in water, with matcha you consume the entire leaf when it is ground into a powder. This means much higher exposure to antioxidants, including particularly high levels of EGCG.
Studies have found that the concentration of EGCG in matcha may be dozens of times higher compared to regular green tea, which likely translates in the end to a more powerful effect on the immune system as well. However, it is important to remember that matcha also contains more caffeine, and therefore it is recommended to drink it in the morning or afternoon and not close to bedtime.
Ultimately, it is clear that tea itself is not a magic solution for improving health, but it is one of the simplest, most accessible and most researched tools for strengthening the immune system in the cold season. And when it is combined as part of a healthy daily routine, and not only as a response to illness, it may turn from just another comforting drink into a habit with a real impact on health.