© Kaboompics.com
August 22, 2025
Lena Sämann
Naturally strengthen your immune system: Learn all about the healing effects of ginger and discover proven recipes and application tips to keep you healthy through the cold season.
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The cold season puts our immune system to a tough test. While colds and flu waves are spreading, many people are looking for natural ways to strengthen their defenses. Ginger has proven to be a true superfood – a tuber with centuries-old tradition in naturopathy and impressive scientific evidence for its health-promoting properties.
Ginger (Zingiber officinale) owes its immune-boosting properties to a unique combination of bioactive compounds. The main active ingredients gingerol and shogaol not only give the root its characteristic spiciness but also have anti-inflammatory effects., antibacterial and antiviral.
Studies show that ginger supports the immune system on multiple levels:
Anti-inflammatory effect: The gingerols in ginger inhibit the production of pro-inflammatory messengers and can thus reduce chronic inflammatory processes that weaken the immune system.
Antioxidant power: With over 40 different antioxidants Connections protects ginger cells from free radicals and oxidative stress - an important factor for a functioning immune system.
Antimicrobial properties: Fresh ginger shows effectiveness against various bacteria and viruses that can cause respiratory infections.
The traditional ginger tea is the simplest and most effective way to benefit from the health-promoting properties.
Ingredients:
Preparation: Slice or grate the peeled ginger into thin pieces. Pour boiling water over it and let it steep for 10-15 minutes. Refine with honey and lemon juice to taste. Drink 2-3 cups daily.
This concentrated shot delivers a powerful dose of immune-boosting nutrients.
Ingredients:
Preparation: Finely grate ginger and turmeric or process in a juicer. Mix with lemon juice, pepper, and honey. Drink a shot on an empty stomach daily.
This creamy alternative is especially suitable for the evening hours and combines ginger with other immune-boosting spices.
Ingredients:
Preparation: Heat all ingredients except the sweetener in a pot and simmer for 5 minutes. Strain, sweeten with honey, and enjoy warm.
A vitamin and mineral-rich start to the day.
Ingredients:
Preparation: Put all ingredients in a blender and process to a creamy smoothie. Serve immediately.
For optimal health benefits, experts recommend consuming 1-3 grams of fresh ginger daily. This corresponds to a piece of the root about 2-3 cm long. If you have a sensitive stomach, start with smaller amounts.
Fresh ginger contains the highest concentration of gingerols and is therefore the most effective. It should be firm, have smooth skin, and appear juicy when sliced open.
Dried ginger has a higher concentration of shogaols due to the drying process, which are also anti-inflammatory but less pungent.
Ginger powder is convenient for cooking but has a lower concentration of active ingredients than fresh roots.
It's best to store fresh ginger unpeeled in the refrigerator, where it will last up to three weeks. Peeled ginger should be used within a few days. For longer storage, ginger can be frozen.
Easily incorporate ginger into your daily meals:
In the morning on an empty stomach: A ginger shot activates the metabolism and prepares the immune system for the day.
At the first signs of a cold: Immediate use can help alleviate the course of an impending cold.
Regular prophylaxis: Daily consumption of ginger throughout the entire cold season offers the best protection.
Certain combinations can enhance the immune-boosting effects of ginger:
Ginger + Lemon: The vitamin C in lemon complements the antioxidant effects of ginger perfectly.
Ginger + Turmeric + Black Pepper: The piperine in the pepper increases the bioavailability of the curcuminoids in turmeric.
Ginger + Honey: Honey has antibacterial effects and soothes irritated mucous membranes.
Although ginger is safe for most people, certain groups should be cautious:
Pregnant women: In pregnancy Ginger should only be consumed in moderate amounts.
People with gallbladder problems: ginger can stimulate bile production and should be avoided in gallstones.
Blood-thinning medications: ginger can enhance the effect – consult your doctor.
In excessive consumption may occur:
Start a regular ginger routine in autumn to strengthen your immune system in time. Warm ginger teas help with the transition to cooler temperatures.
During the major cold season, daily ginger applications are especially important. Combine different preparation methods for variety.
Take advantage of the metabolism-boosting properties of ginger for a gentle springdetoxprogram.
Ginger is more than just a spice – it is a powerful ally for our immune system. The scientifically proven properties of this remarkable root make it an indispensable part of a healthy lifestyle, especially in the cold season.
By regularly incorporating ginger in the form of teas, shots, or as a spice, you can naturally strengthen your immune system and better protect yourself against infections. The variety of application possibilities makes it easy to permanently integrate ginger into everyday life.
The important thing is continuity: an occasional ginger tea will be less effective than regular, moderate use over several months. It's best to start incorporating this natural immune booster into your daily wellness program today – your body will thank you for it.
