Your immune system is always working to determine which cells belong to your body and which do not. This means it needs a balanced diet of vitamins and minerals to keep its energy levels up.
The recipes below are high in necessary nutrients for everyday health and battling illnesses like the cold or flu.
Learn which immunity-boosting elements are included in each juice, smoothie, or seed milk so you may start your mornings with a refreshing boost to your body’s natural defences.
1. Orange, Grapefruit, and Another Citrus
This citrus explosion from Happy Foods Tube has more than enough vitamin C to meet your daily requirements.
Vitamin C contains antioxidant qualities that protect your cells from harmful toxins in the body.
A lack of vitamin C can result in delayed wound healing, a decreased immune response, and an inability to fight infections effectively.
There is presently no evidence that oral vitamin C is useful in either reducing the spread of the novel coronavirus (SARS-CoV-2) or treating the disease caused by it, COVID-19.
However, research has revealed that intravenous (IV) infusion of vitamin C as a COVID-19 therapy offers promise.
More clinical studies for treatment, not prevention, are being planned, including IV infusion rather than oral medication.
High dosages of vitamin C, on the other hand, may result in less severe symptoms and faster recovery if you have a cold. The tolerated upper limit for adults is 2,000 milligrammes (mg) per day.
2. Green Apple, Carrot, and Orange
Carrots, apples, and oranges are an excellent mix for assisting your body in protecting itself and fighting diseases.
Vitamin C is provided by apples and oranges.
Carrots include vitamin A, which is also essential for a healthy immune system, in the form of the antioxidant beta carotene.
Carrots also contain vitamin B-6, which aids in immune cell development and antibody formation.
Click here for a recipe from The Urban Umbrella that will have you gleaming and ready for the day. The green apples’ acidity cuts through the richness of the carrots and oranges.
3. Beet, Carrot, Ginger, and Apple
Minimalist Baker’s fortifying drink contains three root vegetables that will boost your immune system and reduce inflammatory symptoms.
Inflammation is frequently an immunological reaction to viral or bacterial infections. Symptoms of a cold or flu include a runny nose, coughing, and body pains.
Because ginger has anti-inflammatory properties, those with rheumatoid arthritis may find this drink especially useful.
Making your own tomato juice is the best method to ensure that it is fresh and free of extra substances. Simply Recipes offers a fantastic dish that simply requires a few ingredients.
What’s the best part? There’s no need for a juicer or blender, but you should filter the bits and pieces over a sieve.
Tomatoes are high in folate, often known as vitamin B-9. It reduces your chance of infection. Tomatoes also contain trace levels of magnesium, which is an anti-inflammatory.
5. Kale, Tomato, and Celery
Kale is a mainstay in many green juices, but the Kale Mary — Tesco’s take on a bloody Mary — is truly one-of-a-kind.
Instead of sweet fruits to mask the flavour of the kale, this recipe utilises tomato juice, which provides more than enough vitamin A.
According to some studies, adding some hot horseradish to this meal may have anti-inflammatory effects. Blend it all together for a cocktail that will stimulate your senses.
6. Strawberry and Kiwi
Strawberries and kiwis are two more healthful fruits to use in a vitamin C-rich beverage. Because it takes around 4 cups of strawberries to produce 1 cup of juice, you may want to mix these fruits into a smoothie rather than a juice.
Well Plated’s dish, which contains skim milk, is one of our favourites. Milk is a good source of protein and vitamin D, both of which are scarce in drinks made only of fruits or vegetables.
Many people are vitamin D deficient, which is primarily found in sunshine and in lower amounts in animal products. Healthy levels, obtained via sunshine, food, or supplements, lower your risk of respiratory illnesses such as pneumonia or the flu.
According to several recent studies, there is a link between vitamin D insufficiency and infection frequencies and severity. Clinical trials are needed to see if it has the same impact on the new coronavirus, SARS-CoV-2.
Replace the milk with a few ounces of probiotic-rich Greek yoghurt for an extra boost. Taking probiotics may aid in the maintenance of your cells’ antibacterial barrier. Probiotics can be found in a variety of supplements and fermented foods.
7. Strawberry and Mango
Feel Good Foodie’s strawberry mango smoothie is a healthy way to fulfil your bottomless brunch desires. This recipe calls for frozen fruit, which contains the same amount of nutrients as fresh fruit.
If you have fresh fruits on hand, you may also use them all together.
The vitamin E in mango and almond milk gives extra antioxidant benefits to the immune system, which is especially important in older persons.
8. Watermelon Mint
Watermelon is high in vitamin C and arginine, both of which can help boost your immune system, and it can also help reduce muscular discomfort. Muscle aches are a typical flu symptom, especially in elderly people.
This fruit’s high water content may also make it simpler to juice (and it feels like less of a waste of fruit).
Visit Veg Recipes of India to see Dassana’s recipe for watermelon mint juice. You may also combine watermelon juice with other basic fruit juices, such as apple or orange, which may have less vitamin A.
9. Pumpkin Seed
Many pumpkin juice recipes on the internet contain a lot of added sugars or call for store-bought apple juice.
This is why we chose to publish The Blender Girl’s pumpkin seed milk recipe instead. It’s one of the most recent and natural recipes available on the internet. It’s also an excellent basis for fruit smoothies.
The additional health benefits are likewise difficult to overlook. This milk will not only aid your immune system, but it may also help you with:
- bone health
- Symptoms or consequences of menopause, such as increased cholesterol levels
- urinary health
- hair and skin
- mental health
- prostate health
Pumpkin seeds are an excellent source of zinc. Zinc is already a frequent element in many cold treatments due to its anti-inflammatory and immune-boosting properties.
Researchers in Australia are investigating intravenous zinc as a therapy for COVID-19-related respiratory difficulties.
At least one clinical trial in the United States is also in the works to investigate the efficacy of zinc (in conjunction with other medications) in preventing SARS-CoV-2 infection.
10. Green Apple, Lettuce, and Kale
A green juice made from vegetables is high in nutrients that support a healthy immune system.
Show Me the Yummy offers a fantastic recipe that will make everyone, especially children, want to drink their greens.
Add a handful of parsley or spinach for an extra dose of vitamins A, C, and K.
The Bottom Line
One of the tastiest methods to remain healthy is to make juices, smoothies, and nutritious beverages. Whatever one you like, you can always supplement it with other superfoods such as chia seeds and wheat germ for additional health advantages.
Other measures to strengthen your immune system include proper hygiene, staying hydrated, getting enough sleep, avoiding stress, and exercising often.