Immune‑Boosting Garlic Ginger Lemon Drink
Feeling a scratchy throat or that first winter shiver? Blend this whole‑food tonic packed with natural antivirals, antioxidants and anti‑inflammatories to help your body fight colds and flu – and soothe pregnancy‑related nausea too.
Why Drink This When You Feel a Cold Coming On?
Each ingredient targets a different part of the immune puzzle, from killing viruses to calming inflammation, giving your body a well‑rounded defence.
Health Benefits of Each Ingredient
Raw Garlic for Colds and Flu
A 12‑week randomised trial showed allicin‑rich garlic cut common‑cold incidence by 63 percent (Lissiman et al., 2014).
Ginger for Nausea and Morning Sickness
Systematic reviews confirm ginger safely reduces pregnancy nausea and vomiting (Viljoen et al., 2017).
Whole Lemon vs Lemon Juice for Immunity
Including the peel delivers extra vitamin C, fibre and flavonoids that boost antioxidant capacity (Rizaldy et al., 2022).
Anti‑Inflammatory Extra Virgin Olive Oil
Polyphenol‑rich EVOO lowered inflammatory IL‑1β and improved gut microbiota diversity in a 2025 clinical trial (Correia et al., 2025).
Manuka Honey for Immune Support
Manuka’s methylglyoxal offers potent antibacterial and immuno‑modulatory actions (Saad, 2025).
Garlic, Ginger & Lemon Immune Drink
Makes 4-8 serves
Ingredients
1 litre filtered water
4 raw garlic cloves, peeled
1 whole lemon, quartered and seeds removed
1 thumb‑sized piece fresh ginger, peeled
1–2 tablespoons extra virgin olive oil (EVOO)
2 tablespoons UMF 10+ Manuka honey
Method
Add all ingredients to a high‑speed blender.
Blend on high until smooth.
Store in a sealed glass jar in the fridge for up to three days.
Serving Guide
250 mL for a strong flavour (4 serves) or dilute 1:1 with water for eight lighter serves.
Sip one glass at the first sign of a cold or half a glass daily for prevention.
Safe during pregnancy; reduce garlic if reflux occurs.When to See a Doctor About Cold or Flu Symptoms
How to Customise the Flavour and Strength
Milder taste: swap half the garlic for ½ tsp grated turmeric.
Vegan version: replace honey with two pitted Medjool dates plus a pinch of stevia.
Warm tonic: gently heat below 40 °C to protect nutrients.
Best Time of Day to Drink Your Immune Tonic
Morning on an empty stomach maximises absorption; an evening serve can soothe a bedtime cough.
When to See a Doctor About Cold or Flu Symptoms
High fever, chest pain or shortness of breath warrants medical review. For tailored immune or pregnancy nutrition advice, book an appointment with Courtney.
References
Correia, M., Gomes, A. T. P. C., Moreira, I., et al. (2025). Unravelling the extra virgin olive oil effect on inflammation and gut microbiota. Biomolecules, 15(3), 338. https://doi.org/10.3390/biom15030338
Lissiman, E., Bhasale, A., & Cohen, M. (2014). Garlic for the common cold. Cochrane Database of Systematic Reviews, 2014(11), CD006206. https://doi.org/10.1002/14651858.CD006206.pub4
Rizaldy, D., Insanu, M., & Fidrianny, I. (2022). Lemon (Citrus limon L.): antioxidative activity and marker compound. Biointerface Research in Applied Chemistry, 13(1), 21‑31. https://doi.org/10.33263/BRIAC131.021
Saad, B. (2025). Immunomodulatory and anti‑inflammatory properties of honey and bee products. Immuno, 5(2), 19‑35. https://doi.org/10.3390/immuno5020019
Viljoen, E., Visser, J., Koen, N., & Musekiwa, A. (2017). The effect and safety of ginger in pregnancy‑associated nausea and vomiting: a systematic review and meta‑analysis. Nutrition Journal, 13(20). https://doi.org/10.1186/1475‑2891‑13‑20