A sore throat can be a painful and uncomfortable experience. While over-the-counter medications can provide relief, many people are turning to natural remedies like teas. These soothing beverages can help alleviate symptoms and promote healing.
In this article, we will explore 15 powerful teas that can soothe a sore throat and boost your immune system. From classic remedies like honey and lemon to lesser-known herbs like licorice root and turmeric, these teas offer a natural and effective way to combat throat discomfort.
1. Green Tea
What it is: Green tea is a type of tea that is made from Camellia sinensis leaves that have not undergone the same withering and oxidation process as black tea.
Sore throat benefits: Green tea is packed with antioxidants and anti-inflammatory compounds that can help soothe a sore throat. The antioxidants can help reduce inflammation and boost your immune system, aiding in faster recovery.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add tea leaves: Place 1-2 teaspoons of loose-leaf green tea or a tea bag in a mug.
- Steep: Pour the hot water over the tea leaves and let it steep for 3-5 minutes.
- Strain and enjoy: Strain the tea to remove the leaves and enjoy it hot.
Dosage and Recommendation: Drink 2-3 cups of green tea daily to soothe a sore throat.
2. Black Tea
What it is: Black tea is a type of tea that is made from Camellia sinensis leaves that have undergone a process of withering, rolling, oxidation, and drying.
Sore throat benefits: Black tea contains tannins, which have astringent properties that can help reduce inflammation and soothe irritation in the throat. Additionally, black tea may have antimicrobial properties that can help fight off infection.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add tea leaves: Place 1-2 teaspoons of loose-leaf black tea or a tea bag in a mug.
- Steep: Pour the hot water over the tea leaves and let it steep for 3-5 minutes.
- Strain and enjoy: Strain the tea to remove the leaves and enjoy it hot.
Dosage and Recommendation: Drink 2-3 cups of black tea daily to soothe a sore throat.
3. Chamomile Tea
What it is: Chamomile is an herb that belongs to the Asteraceae family. Chamomile tea is made by steeping dried chamomile flowers in hot water.
Sore throat benefits: Chamomile tea is a popular herbal tea known for its calming and soothing properties. It can help reduce inflammation in the throat, alleviate pain, and promote relaxation, which can be beneficial for a good night’s sleep. Chamomile tea may also help reduce anxiety and stress, which can further contribute to a healthier immune system.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add chamomile: Place 1-2 tea bags or 1 tablespoon of dried chamomile flowers in a mug.
- Steep: Pour the hot water over the chamomile and let it steep for 5-10 minutes.
- Strain and enjoy: Strain the tea to remove the flowers and enjoy it hot.
Dosage and Recommendation: Drink 2-3 cups of chamomile tea daily to soothe a sore throat.
4. Peppermint Tea
What it is: Peppermint tea is made from the leaves of the peppermint plant, a hybrid mint species.
Sore throat benefits: Peppermint tea can help soothe a sore throat by relieving congestion and reducing inflammation. The menthol in peppermint can help to numb the throat and provide temporary relief from pain.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add peppermint: Place 1-2 teaspoons of dried peppermint leaves in a mug.
- Steep: Pour the hot water over the peppermint leaves and let it steep for 5-10 minutes.
- Strain and enjoy: Strain the tea to remove the leaves and enjoy it hot.
Dosage and Recommendation: Drink 2-3 cups of peppermint tea daily to soothe a sore throat.
5. Ginger Tea
What it is: Ginger tea is made by steeping fresh or dried ginger root in hot water.
Sore throat benefits: Ginger has powerful anti-inflammatory properties that can help reduce inflammation in the throat. It can also help soothe a cough and relieve nausea, which can be common symptoms associated with a sore throat.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add ginger: Add 1-2 slices of fresh ginger or 1 teaspoon of dried ginger to a mug.
- Steep: Pour the hot water over the ginger and let it steep for 10-15 minutes.
- Strain and enjoy: Strain the tea to remove the ginger and enjoy it hot. You can add honey or lemon to taste.
Dosage and Recommendation: Drink 2-3 cups of ginger tea daily to soothe a sore throat.
6. Licorice Root Tea
What it is: Licorice root tea is made from the root of the licorice plant.
Sore throat benefits: Licorice root has anti-inflammatory properties that can help reduce inflammation in the throat and soothe a cough. It can also help loosen mucus and relieve congestion.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add licorice root: Add 1 teaspoon of dried licorice root to a mug.
- Steep: Pour the hot water over the licorice root and let it steep for 5-10 minutes.
- Strain and enjoy: Strain the tea to remove the licorice root and enjoy it hot.
Dosage and Recommendation: Drink 2-3 cups of licorice root tea daily to soothe a sore throat. Note: It’s important to consult with a healthcare professional before consuming large amounts of licorice root, especially if you have high blood pressure or heart conditions.
7. Turmeric Tea
What it is: Turmeric tea is made by steeping turmeric powder in hot water.
Sore throat benefits: Turmeric is a powerful anti-inflammatory spice that can help reduce inflammation in the throat. It can also boost your immune system, helping your body fight off infection more effectively.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add turmeric: Add 1 teaspoon of turmeric powder to a mug.
- Add black pepper: Add a pinch of black pepper to enhance the absorption of curcumin, the active compound in turmeric.
- Steep: Pour the hot water over the turmeric and black pepper and let it steep for 10-15 minutes.
- Strain and enjoy: Strain the tea to remove the turmeric and enjoy it hot. You can add honey or milk to taste.
Dosage and Recommendation: Drink 2-3 cups of turmeric tea daily to soothe a sore throat.
8. Elderberry Tea
What it is: Elderberry tea is made by steeping elderberries in hot water.
Sore throat benefits: Elderberries are rich in antioxidants and have antiviral properties that can help boost your immune system and fight off infection. They can also help reduce inflammation in the throat and alleviate symptoms of a cold or flu.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add elderberries: Add 1-2 tablespoons of dried elderberries to a mug.
- Steep: Pour the hot water over the elderberries and let it steep for 10-15 minutes.
- Strain and enjoy: Strain the tea to remove the elderberries and enjoy it hot. You can add honey or lemon to taste.
Dosage and Recommendation: Drink 2-3 cups of elderberry tea daily to soothe a sore throat.
9. Honey and Lemon Tea
What it is: Honey and lemon tea is a classic remedy for a sore throat. It’s made by adding honey and lemon juice to hot water.
Sore throat benefits: Honey has antibacterial properties that can help kill bacteria and soothe a sore throat. Lemon is a natural source of vitamin C, which can boost your immune system and help your body fight off infection.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add tea: Add 1-2 tea bags of black tea or green tea to a mug.
- Steep: Pour the hot water over the tea bags and let it steep for 3-5 minutes.
- Add honey and lemon: Remove the tea bags and add honey and lemon juice to taste.
Dosage and Recommendation: Drink 2-3 cups of honey and lemon tea daily to soothe a sore throat.
10. Sage Tea
What it is: Sage tea is made by steeping sage leaves in hot water.
Sore throat benefits: Sage has antibacterial and anti-inflammatory properties that can help soothe a sore throat and reduce inflammation. It can also help relieve congestion and coughing.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add sage: Add 1 teaspoon of dried sage leaves to a mug.
- Steep: Pour the hot water over the sage leaves and let it steep for 5-10 minutes.
- Strain and enjoy: Strain the tea to remove the sage leaves and enjoy it hot.
Dosage and Recommendation: Drink 2-3 cups of sage tea daily to soothe a sore throat.
11. Marshmallow Root Tea
What it is: Marshmallow root tea is made by steeping marshmallow root in hot water.
Sore throat benefits: Marshmallow root has soothing properties that can help coat the throat and relieve irritation. It can also help reduce inflammation and mucus production.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add marshmallow root: Add 1 teaspoon of dried marshmallow root to a mug.
- Steep: Pour the hot water over the marshmallow root and let it steep for 10-15 minutes.
- Strain and enjoy: Strain the tea to remove the marshmallow root and enjoy it hot.
Dosage and Recommendation: Drink 2-3 cups of marshmallow root tea daily to soothe a sore throat.
12. Thyme Tea
What it is: Thyme tea is made by steeping thyme leaves in hot water.
Sore throat benefits: Thyme has antibacterial and anti-inflammatory properties that can help fight infection and soothe a sore throat. It can also help loosen mucus and relieve congestion.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add thyme: Add 1 teaspoon of dried thyme leaves to a mug.
- Steep: Pour the hot water over the thyme leaves and let it steep for 5-10 minutes.
- Strain and enjoy: Strain the tea to remove the thyme leaves and enjoy it hot.
Dosage and Recommendation: Drink 2-3 cups of thyme tea daily to soothe a sore throat.
13. Eucalyptus Tea
What it is: Eucalyptus tea is made by steeping eucalyptus leaves in hot water.
Sore throat benefits: Eucalyptus has expectorant properties that can help loosen mucus and relieve congestion. It can also soothe a sore throat and reduce inflammation.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add eucalyptus: Add 1 teaspoon of dried eucalyptus leaves to a mug.
- Steep: Pour the hot water over the eucalyptus leaves and let it steep for 5-10 minutes.
- Strain and enjoy: Strain the tea to remove the eucalyptus leaves and enjoy it hot.
Dosage and Recommendation: Drink 2-3 cups of eucalyptus tea daily to soothe a sore throat.
14. Fennel Tea
What it is: Fennel tea is made by steeping fennel seeds in hot water.
Sore throat benefits: Fennel tea can help soothe a sore throat by reducing inflammation and loosening mucus. It can also help relieve congestion and coughing.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add fennel seeds: Add 1 teaspoon of fennel seeds to a mug.
- Steep: Pour the hot water over the fennel seeds and let it steep for 10-15 minutes.
- Strain and enjoy: Strain the tea to remove the fennel seeds and enjoy it hot.
Dosage and Recommendation: Drink 2-3 cups of fennel tea daily to soothe a sore throat.
15. Cinnamon Tea
What it is: Cinnamon tea is made by steeping cinnamon sticks in hot water.
Sore throat benefits: Cinnamon has anti-inflammatory properties that can help soothe a sore throat. It can also help reduce mucus production and relieve congestion.
Recipe:
- Boil water: Heat filtered water to a rolling boil.
- Add cinnamon: Add 1 cinnamon stick to a mug.
- Steep: Pour the hot water over the cinnamon stick and let it steep for 10-15 minutes.
- Strain and enjoy: Strain the tea to remove the cinnamon stick and enjoy it hot. You can add honey or milk to taste.
Dosage and Recommendation: Drink 2-3 cups of cinnamon tea daily to soothe a sore throat.
Final thought on: Tea good for sore throat
By incorporating these 15 powerful teas into your daily routine, you can effectively soothe a sore throat and promote overall well-being. Remember to brew your tea with hot water and steep for the recommended time to maximize the benefits. While these teas can provide relief, it’s important to consult with a healthcare professional for persistent or severe sore throats. By combining the soothing properties of these herbal teas with proper hydration and rest, you can alleviate discomfort and expedite recovery.
Sources:
[1] https://www.prevention.com/health/g22554861/tea-for-sore-throat/
[2] https://simplelooseleaf.com/blogs/news/best-teas-sore-throat-cough
[3] https://www.medicalnewstoday.com/articles/tea-for-sore-throat
[4] https://www.medicalnewstoday.com/articles/318631
[5] https://www.colgate.com/en-us/oral-health/adult-oral-care/whats-the-best-tea-for-a-sore-throat
[6] https://nutratea.co.uk/blogs/8-soothing-herbal-teas-to-ease-a-sore-throat/
