Make This Immunity Booster Shot At Home To Fight Winter Diseases

As we head into crisp Delhi winters with cold winds, dry air, smog, you might reach for warm teas or haldi-doodh. While not a magic potion, several recent studies show that such concoctions can help our body's defence system especially by lowering inflammation, boosting antioxidant defences, and supporting respiratory and gut health. While these immunity shots don't guarantee you won't get sick, they will definitely help boost your immunity and reduce your risk. Below is the quick and simple recipe for this immunity shot along with its benefits.

How to make a immunity shot at home

Ingredients

• Approximately 1 inch fresh ginger, peeled and grated (or a teaspoon finely grated)
• About ½ inch fresh turmeric root (or ¼ teaspoon turmeric powder)
• A pinch of freshly ground black pepper (about 1/8 teaspoon)
• Optional: A squeeze of lemon or a splash of warm water, honey for taste

Method

• Grate ginger and turmeric or use turmeric powder.
• Crush / grind black pepper (fresh is better).
• Mix everything together in a small amount of warm water so it dissolves well.
• Optionally, add a little lemon juice or honey as both add flavour and extra nutrients/antioxidants.
• Stir well or blend briefly and strain if you want to remove fibrous bits.
• Drink immediately on empty stomach.
• You can make ~2–3 shots at once, store in refrigerator for up to 2-3 days (ideally in glass), and consume fresh though fresh is best, for maximum potency.

5 Ways this shot can help your immunity this winter

1. Reduces inflammation

The golden star here is Curcumin from turmeric and active compounds like gingerol/shogaol in Ginger. A meta-analysis of trials found curcumin significantly reduced inflammatory markers such as CRP, TNF-α and IL-6. Similarly, ginger supplementation has been linked to lower CRP, TNF-α and other inflammation markers. Influenza, cold, bronchitis, lung irritation from smog, many involve inflammation. Lower baseline inflammation may help your body manage them better.

2. Enhances antioxidant defences

Curcumin and ginger both act as antioxidants, helping neutralise free radicals, harmful molecules that increase in the body with pollution, cold exposure, or respiratory infections. Delhi winters often bring a toxic mix of cold + smog + indoor heating, all of which can stress the body. Antioxidant support helps cells resist damage, potentially lowering risk of respiratory or skin issues.

3. Boosts immune readiness

Spices like turmeric, ginger, black pepper and other herbs have shown antiviral and immunity-modulating properties. A review discussing common spices highlighted that this blend may help the body resist viral infections notably upper respiratory viruses. During the winter season, a well-modulated immune system can help reduce severity, duration or even chances of falling ill.

4. Improves nutrient absorption

Here's a lesser-known benefit: Black pepper, specifically Piperine, its active compound, significantly improves the absorption of curcumin and other nutrients. This synergy makes your simple home-made shot more effective than plain turmeric or ginger alone.

5. Soothes and supports respiratory & throat health

Turmeric and ginger and pepper have been recognised for their antimicrobial and mild antiviral properties. Ginger, in particular, is known to ease respiratory discomfort, soothe sore throat, and reduce coughs and congestion.  Winter infections often start in the upper airways. A warm, spicy immunity shot may help clear mucus, reduce irritation and make breathing easier.

Think of this immunity shot of like a small but handy tool: one among many in your winter-health toolbox. It won't make you invincible, but it tilts the odds a bit especially if paired with common-sense healthy habits.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

References

Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: a GRADE-assessed systematic review and dose–response meta-analysis of RCTs. Elsevier / NCBI, 2023.

Synergistic Anti-Inflammatory Activity of Ginger and Turmeric Extracts in inhibiting proinflammatory mediators. Molecules, 2022.

Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Georg Thieme Verlag, 1998.

Recent developments in delivery, bioavailability, absorption and metabolism of curcumin. NCBI, 2014.

Effect of ginger supplementation on biomarkers of oxidative stress: a systematic review and meta-analysis of RCTs. Clinical Nutrition, 2021.

The effects of ginger supplementation on inflammatory parameters in type 2 diabetes patients — meta-analysis. European Society for Clinical Nutrition and Metabolism, 2021.