In the depths of winter, when days are cold and nights colder, we look to natural immunity boosters to prevent us from falling victim to the flu or other illness. Over 70% of your immune system is located in your gut, which means investing in a diet that is full of nutrient-rich foods, colourful vegetables and fruit, and natural immune-boosting ingredients, is one of the most powerful ways to keep your immune system functioning well.

Immune boosting ingredients

We prefer natural remedies to aid illness and allow the body to function at its best. These immune boosting ingredients are staples in our pantry and the perfect options, whether combined or enjoyed individually, to help you strengthen your immune system.


Ginger has long been recognised for its medicinal properties. While ginger is a flowering plant, the part most commonly used in cooking is the root. Not only does ginger taste delicious but it’s a true superfood. In winter it’s the perfect choice as it warms our bodies while boosting our immunity. It aids with nausea, is a powerful anti-inflammatory and can also help with indigestion, soothing stomach pain.


Citrus fruits are packed full of vitamin C which is known for its immune boosting qualities. Oranges, lemons, limes and mandarins are great snacks during winter and the perfect accompaniments to juices and smoothies to provide that extra health boost.

Cayenne pepper

Cayenne pepper contains capsaicin, a natural antioxidant that works against harmful bacteria. It also contains vitamin C and has even been used as an analgesic to help treat pain. It’s a great addition to spice up foods, boost your metabolism and raise your body temperature which can help your body sweat and fight against viruses.


Cinnamon is one of our favourite spices to add flavour to smoothies, juices and meals. This understated spice offers calcium, iron and manganese, which are all essential for our bodies to grow and function well. Cinnamon has also been used to help boost metabolism and control sugar levels. Add it to your smoothies, juices, morning bowl of oats or even your soups and curries.


Many of us have fond memories of treating a sore throat with a spoonful of honey. It wasn’t just for the sweet sugar hit, there are health benefits behind it too. Research has shown honey contains anti-inflammatory and antibacterial properties. It helps to soothe sore throats and coughs and has even been shown to improve the body’s ability to absorb calcium which helps keep all parts of our body healthy: our bones, muscles and brain. Raw honey is unpasteurised and unfiltered and research has found raw honey contains immune boosting probiotics which can be lost when honey is heated. So, while it is high in sugar, enjoying small amounts of raw, organic honey can help boost your immunity especially in times of need.


We talked about the health benefits of turmeric on the blog here. Containing the special ingredient, curcumin, turmeric is a natural anti-inflammatory and antioxidant and is also a great source of zinc, vitamin B and iron. It’s a powerhouse spice offering a multitude of health benefits. Read more here.

We’ve got you covered

From our Immune Boost Power Shot that combines ginger, turmeric, orange, lemon, cayenne and black pepper, to our Cold Catcher which adds chunks of fresh ginger with lemon and raw organic honey to hot water, our winter menu embraces these natural super ingredients to boost your immunity and help you feel great.

Or you may like to get your immune boost from our delicious All Greens Juice which includes cucumber, celery, apple, zucchini, kale, lemon and ginger or cleanse your body with our Cleanse Juice which includes beetroot, carrot, apple, celery, fresh turmeric and lemon.

Don’t forget to try our unique Tulsi (Holy Basil) Tea too. It’s made using holy basil which has been celebrated for years throughout India for its healing qualities as well as aiding in stress relief.

While these ingredients alone will not cure an illness, they will help your body function at its best. Eating plenty of rich leafy greens and nutrient packed vegetables and fruit, drinking lots of water and getting quality rest, will positively impact the way you feel and perform, no matter the weather.

In the meantime, check out our winter menu online and visit us at The Beatt Cafe to give your body a little help with one of our immunity-boosting options.

See you soon!