The rising cases and number of lives lost due to the novel coronavirus has made immune health a trending topic among all demographics. Boosting the immune system is more crucial than ever, especially if you are immunocompromised and/or over 60 years old.
The truth, however, is that there is no such thing as one miracle food or supplement that can strengthen the immune system. Instead, you must nourish your body with a healthy assortment of fruits, vegetables, beans, legumes, whole grains, nuts, and seeds. Eating a well-balanced diet ensures that your body is receiving the essential nutrients needed to support overall health and normal immune function.
One of the easiest ways to incorporate immune-supporting nutrients into your diet is by blending everything into a delicious and refreshing smoothie. Whether it’s to protect you and your family against flu season, allergy season, or a full-blown global pandemic, the following smoothies can help kick your immune system into high gear.
The Best Green Smoothie
Because of the amount of fruits and vegetables (mango, peaches, and kale) in this smoothie from the blog Pinch of Yum, you will be getting 84.5 milligrams of vitamin C, which is 94 percent of your daily value (DV).
Vitamin C is an antioxidant that supports immune health, according to the National Institutes of Health. It keeps your immune cells healthy and helps prevent cancer-causing free radicals from wreaking havoc on your body.
This smoothie also includes ginger, a flowering plant well-known for its virus-fighting benefits. Ginger contains almost a dozen antiviral compounds, many of which may be powerful enough to defend against the common cold.
Green Smoothie for People Who Don’t Like Green Smoothies
Celery, kale, cucumber, pineapple chunks, and fresh mint leaves blended together with coconut water creates a delicious beverage for people who dislike the usual taste of green smoothies. Kale is an abundant source of antioxidants like quercetin, which stimulates the immune system, prevents the release of histamine (a compound associated with allergic reactions), and lowers proinflammatory cytokines (small proteins that immune cells release). Plus, this nutritious green leafy vegetable has a high concentration of vitamin C and vitamin K.
Vitamin C Booster Smoothie
Vitamin C has always been known for its immune-boosting properties. Sipping on this Vitamin C Booster Smoothie from Crunchy Creamy Sweet, which contains oranges and carrots, can help strengthen your immune system naturally. Both oranges and carrots are full of antioxidants and, of course, vitamin C.
Mango and Turmeric Smoothie
This delicious and nutritious smoothie from Live Simply is like summertime in a cup with its tropical flavor and combination of sweet and tangy taste. Together, mango and turmeric deliver many essential nutrients, including vitamins A, C, E, fiber, and other powerful antioxidants.
Tropical Antioxidant Smoothie
Give your immune system a large boost with this magic smoothie from the blog Feel Great in 8. Every single ingredient in this drink has an immune-boosting quality: kiwi for vitamin C, D, B6, and B12; spinach for fiber and antioxidants; flaxseed for omega 3s; Greek yogurt for vitamin D; and berries for more vitamin D.
Heidi Kundin’s immune-boosting smoothie combines peaches, strawberries, pineapples, peach Greek yogurt, and orange juice to help fight the common cold. Each of these delightful fruits is full of antioxidants and natural vitamin C to combat various diseases. Plus, it looks and tastes great!
Paleo Blueberry Smoothie
Blueberries are nutrient-rich superfruits. According to a 2012 study published in the Journal of Zhejiang University, blueberries have some of the highest amounts of antioxidants found in any food source, and they are high in vitamin C and potassium. This immune-boosting concoction combines blueberries with chia seeds, walnuts, and almond milk to give your body a nutritional boost.
Carrot, Ginger, and Turmeric Smoothie
The Minimalist Baker’s entry to this list of immune-boosting smoothies packs a punch with its combination of carrot, ginger, turmeric, banana, pineapple, and lemon for a zesty beverage. The benefits of this thirst-quencher are endless, from aiding digestion, boosting vision, lowering blood pressure, to fighting free radicals. Learn the complete recipe and list of benefits here.
Triple Berry Kiwi Smoothie
Kiwi meets over 100 percent of the recommended daily value of vitamin C, which makes it the perfect base for immunity-boosting smoothies. Throw in some fresh or frozen strawberries, blueberries, raspberries, and orange juice and voila! You have yourself an irresistible triple berry kiwi smoothie.
Post-Workout Green Smoothie
The frozen pineapple chunks, fresh spinach, ginger, banana, chia seeds, and coconut water in this energy-packed smoothie will refuel your body and replenish your electrolytes after a tough workout. The spinach alone in this drink, which has a high dose of vitamins A, C, and E, can help fight off infections and replenish the blood cells to give a large boost to your immune system.
Chocolate Cherry Smoothie
Treat yourself to a hearty serving of fruits and greens, along with a touch of decadent chocolate, with this chocolate cherry smoothie from Running on Real Food. This rich beverage combines cherries, bananas, spinach, chia seeds, vanilla protein powder, almond milk, spirulina (an algae supplement that may offer benefits), and cacao powder, which offers zinc. It’s better to absorb zinc from animal sources, such as seafood and beef, but you have the option to acquire it from vegetarian sources. This essential mineral has multiple benefits, including keeping your immune system functioning and healing wounds.
Banana Matcha Smoothie
Matcha has some of the highest contents of catechins, a plant compound that acts as a natural antioxidant. The amount of certain catechins is up to 137 times greater in matcha than in other varieties of green tea, according to a 2003 study.
Blend. Slurp. Repeat.
Preventing and beating diseases start with nourishing and protecting from the inside out. If you are struggling to get enough immune-boosting foods in your diet, then smoothies are a delicious and convenient way to up your intake. Plus, if you do not enjoy the taste of certain vegetables (such as kale and spinach, both of which tend to be bitter), blending them with fruits, spices, and milk can help make them more palatable to you.