As the winter chill sets in, there’s nothing quite like wrapping your hands around a warm, comforting drink. From a clinical nutrition perspective, healthy winter beverages not only provide immediate warmth but also offer a variety of compounds, such as antioxidants, anti-inflammatory agents, and vitamins, that can support your immune defenses and promote overall well-being [1]. From traditional favourites to newer options, these drinks are designed to keep you cosy and healthy throughout the cold months.
Warming and Immunity-Supportive Winter Beverages
Several delicious and nutritious drinks can offer a dual benefit: comforting warmth and essential nutrients to support your health during the cold months. Let’s explore some of the most popular and effective healthy winter drinks.
1. Kahwa Tea (Kashmiri Tea)
Kahwa tea, also known as Kashmiri tea, is a traditional beverage from Kashmir made by brewing green tea leaves with aromatic spices like cardamom, cinnamon, and ginger. This warming drink is noted for its high content of polyphenols and antioxidants due to the green tea base, and it possesses anti-inflammatory properties, which can help support your immune system and keep you cosy during the winter [2], [3].
2. Homemade Healthier Hot Chocolate
For those seeking a comforting treat during the winter, hot chocolate made with low-fat dairy or a non-dairy alternative like almond or oat milk is a mindful option. By substituting full-fat dairy and opting for dark chocolate with at least 70% cocoa (which is rich in flavonoids), you can enjoy a healthier version of this classic comfort drink without compromising on taste. To elevate the flavour and nutritional value, consider adding a pinch of cinnamon or a drizzle of honey.
3. Masala Chai (Spiced Tea)
Masala chai, or spiced tea, is a beloved Indian beverage that combines black tea with a medley of warming spices, including ginger, cinnamon, cardamom, and cloves. This aromatic drink is not only incredibly flavourful but also incorporates spices like ginger and cloves that are associated with anti-inflammatory and potential immune-modulating properties [4]. By preparing masala chai at home, you can significantly control the amount of sugar and opt for healthier milk alternatives.
4. Ginger Tea
For a simple yet highly effective winter drink, look no further than ginger tea. This potent beverage harnesses the established anti-inflammatory and antiemetic (anti-nausea) properties of ginger, making it an ideal choice for the cold months [5]. Ginger tea is particularly soothing for sore throats and can aid in digestion.
5. Hot Toddy: A Note on Use and Caution
Hot toddy is a traditional comforting beverage that often combines liquor (such as whiskey or rum) with hot water, spices, and honey. The blend of warming spices like cinnamon and ginger, along with the antimicrobial properties of honey, has historically made a hot toddy a traditional remedy for temporary relief of cold symptoms [6].
Crucial Note on Balance: While traditional, the inclusion of liquor means this is not a healthy drink. Alcohol can interfere with sleep quality, weaken the immune system, and interact negatively with medications. It is best to enjoy the spiced, non-alcoholic version, a simple mix of hot water, lemon, honey, and warming spices, for therapeutic benefits and relaxation.
6. Turmeric Latte (Golden Milk)
Turmeric latte, or golden milk, is a traditional Indian drink that has gained worldwide popularity for its health benefits. Prepared by simmering milk with turmeric, ginger, and black pepper, this soothing beverage is rich in curcumin, the active compound in turmeric, which has been extensively studied for its powerful anti-inflammatory and antioxidant effects [7]. Adding black pepper is essential as it significantly enhances the absorption of curcumin [7]. Golden milk is a perfect drink for winter to potentially aid in managing inflammation and supporting the body’s defenses.
7. Kadha (Ayurvedic Herbal Brew)
Kadha, also known as Ayurvedic tea, is a traditional Indian herbal drink that is particularly beneficial during the winter season. Prepared by boiling a mixture of herbs and spices such as ginger, turmeric, black pepper, and cinnamon in water, kadha is known for its warming and decongestant qualities. Its blend of spices is traditionally used to support immunity and help manage symptoms of cold, cough, and flu.
8. Rasam (South Indian Spiced Broth)
Rasam, a popular South Indian dish, is essentially a thin, spiced lentil and/or tomato broth that is highly beneficial during the winter months. Prepared with a tangy broth of tamarind, tomatoes, and a blend of spices including cumin, coriander, and black pepper, Rasam’s high liquid and spice content makes it an excellent hydrator and a soothing agent for the respiratory and digestive systems. The warming spices can help alleviate symptoms of cold and promote good digestion.
9. Winter Warmers with Saffron and Almonds
- Kesaria Doodh (Saffron Milk): This rich and flavourful Indian beverage is made by simmering milk with saffron strands and often almonds and cardamom. Saffron (Kesaria) is noted for its high antioxidant content and has been traditionally associated with mood-enhancing properties [8].
- Badam Milk (Almond Milk): Traditionally prepared by blending ground almonds with milk and spices like cardamom and saffron, this drink provides healthy fats, protein from almonds, and essential warming spices.
10. Probiotic-Rich Drinks (Warm Kanji)
Kanji is a traditional Indian fermented drink typically made from carrots and mustard greens. While typically consumed cold, a mildly warmed version can be a healthy and warming choice for the colder months. Fermented foods and drinks like Kanji are a source of probiotics, which are beneficial for gut health—a cornerstone of overall immunity [9].
Core Health Benefits of Mindful Winter Drinks
Mindfully prepared winter drinks offer a wealth of health benefits that can help you stay warm, comfortable, and healthy during the colder months.
1. Support Immune Function
Many of these beverages contain ingredients that have potent antioxidant and anti-inflammatory properties, such as those found in green tea polyphenols, turmeric, and ginger [2], [5], [7]. By regularly consuming these beverages, you can help provide the body with compounds that support the healthy functioning of the immune system against common winter ailments.
2. Aid in Digestive Comfort
The warmth of these beverages can help soothe and stimulate digestion. Furthermore, ingredients like ginger and the spices in Masala Chai can help relax the digestive tract, which can alleviate symptoms like bloating and aid in overall gut movement.
3. Relief from Cold and Flu Symptoms
Specific drink ingredients can offer symptomatic relief:
- Hot lemon and honey: Can help soothe a sore throat and loosen congestion. Honey’s natural antimicrobial properties offer an additional benefit [6].
- Ginger tea: Can help reduce inflammation and ease muscle aches associated with a cold.
- Spiced broths (like Rasam and Shorba): Provide essential fluids and electrolytes, which are critical for recovery from illness.
4. Promote Hydration and Relaxation
A common oversight in winter is inadequate hydration. Warm drinks are an enjoyable way to meet your daily fluid requirements. Furthermore, drinks made with calming spices like cardamom or herbs like chamomile (not listed, but relevant) can help promote a sense of calm and relaxation, contributing to overall well-being.
Quick Tips for Winter Wellness: A Holistic Approach
To maintain health during winter, focus on a balanced diet rich in seasonal fruits and vegetables, whole grains, and lean proteins to boost immunity. Stay hydrated by drinking plenty of water and warm, healthy beverages. Engage in regular physical activity, aiming for a mix of indoor workouts or outdoor winter sports to keep active. Lastly, prioritise 7-9 hours of quality sleep each night to support overall physical and cognitive health. Good hand hygiene remains a crucial defense against the spread of winter infections.
In conclusion, winter drinks offer a wide range of benefits that can help you stay comfortable, healthy, and relaxed during the colder months. These beverages are a delicious and effective way to support your overall well-being. By choosing options with natural ingredients and minimal added sugar, you can enjoy both comfort and tangible health support. So next time you’re feeling chilly or under the weather, reach for a warm cup of your favourite winter drink.
Frequently Asked Questions (FAQs)
What are some healthy winter drinks that provide ultimate comfort and warmth?
Hot tea made with fresh ginger and lemon, herbal infusions like Kahwa or Kadha, and homemade, low-sugar Turmeric Latte are healthy, comforting winter drink options.
What ingredients should be included in healthy winter drinks to enhance their nutritional value?
Antioxidant-rich spices like cinnamon, ginger, turmeric, and black pepper should be included. Natural sources of Vitamin C (like citrus fruits) and probiotic sources (like Kanji) are also highly beneficial.
How can you make hot chocolate healthier?
To make a healthier hot chocolate, use dark chocolate with at least 70% cocoa content, low-fat milk or a non-dairy alternative (e.g., almond/oat milk), and minimal or no added refined sugar, opting for a small amount of honey or jaggery instead.
What are the health benefits of drinking herbal teas during winter?
Herbal teas (e.g., ginger, peppermint, chamomile) can aid digestion, provide hydration, offer anti-inflammatory support, and promote relaxation during the winter months.
Can spiced drinks like mulled wine or cider be made healthier?
Yes, opt for non-alcoholic versions (e.g., mulled apple or grape juice). Use whole spices like cinnamon sticks and cloves instead of relying on sugar for flavour, and control the amount of added sweetener very strictly.
Disclaimer:
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a qualified healthcare provider or a Registered Clinical Nutritionist before making significant dietary changes, especially if you have an existing medical condition, are pregnant, or are on long-term medication.
References
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[2] Wang, S., Li, Z., Ma, Y., Liu, Y., Lin, C.-C., Li, S., Zhan, J., & Ho, C.-T. (2021). Immunomodulatory Effects of Green Tea Polyphenols. Molecules, 26(12), 3755. https://doi.org/10.3390/molecules26123755
[3] Khan, N., & Mukhtar, H. (2013). Tea and health: studies in humans. Current Pharmaceutical Design, 19(34), 6141–6147. https://doi.org/10.2174/1381612811319340008
[4] Srivatsa, S., Ghorpade, B., Chandrashekar, R., & Palamthodi, S. (2022). Health benefits of Indian Masala Chai: A narrative review. Food Science & Nutrition, 10(12), 4085–4097. https://doi.org/10.1002/fsn3.3039
[5] Anh, N. H., Kim, S. J., Long, N. P., Min, J. E., Yoon, Y. C., Lee, E. G., Kim, M., Kim, T. J., Yang, Y. Y., Son, E. Y., Yoon, S. J., Diem, N. C., Kim, H. M., & Kwon, S. W. (2020). Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomised Controlled Trials. Nutrients, 12(1), 157. https://pubmed.ncbi.nlm.nih.gov/31935866/
[6] Al-Waili, N. (2004). Investigating the antimicrobial activity of honey alone and in combination with tea, against selected microorganisms. Medical Science Monitor, 10(11), MT173-176. https://pubmed.ncbi.nlm.nih.gov/15507914/
[7] Jagetia, G. C., & Aggarwal, B. B. (2007). “Spicing up” of the immune system by curcumin. Journal of Clinical Immunology, 27(1), 19–35. https://doi.org/10.1007/s10875-006-9066-7
[8] Lopresti, A. L., & Drummond, P. D. (2018). Saffron (Crocus sativus) for depression: systematic review and meta-analysis of randomized controlled trials. Journal of Affective Disorders, 232, 192-199. https://doi.org/10.1016/j.jad.2018.02.013