Boosting the Immune System

Your immune system is always trying to figure out which cells belong in your body and which don’t. To sustain its energy levels, it needs a well-balanced diet rich in vitamins and minerals.

The recipes below are packed with essential nutrients for everyday health and fighting diseases like the cold or flu.

Learn which ingredients in each juice, smoothie, or seed milk promote immunity so you can start your day off well.

1. Oranges, Grapefruit, and Other Citrus Fruits 

The citrus explosion in the Happy Foods Tube provides more than enough vitamin C to cover your daily needs.

Antioxidant effects of vitamin C help to protect your cells from dangerous poisons.

A vitamin C deficiency can lead to slowed wound healing, a compromised immune system, and an inability to fight infections properly.

Oral vitamin C does not appear to be effective in preventing or treating the disease caused by the new coronavirus (SARS-CoV-2) (COVID-19).

Infusion of intravenous (IV) vitamin C as a COVID-19 treatment, on the other hand, has shown potential in studies.

More clinical studies will be conducted for therapy rather than prevention, and IV infusion will be used instead of oral medication.

High doses of vitamin C, on the other hand, may help you recover faster by lessening the stringency of your signs if you have a cold. Adults can take up to 2,000 milligrams (mg) of caffeine per day.

Important Nutrients (In A Single Serving)

• Oranges provide potassium
• Oranges and grapefruit provide vitamin A
• oranges provide vitamin B-6
• Oranges provide vitamin B-9 (folate)
• All citrus fruits contain vitamin C
• Oranges contain zinc

2. Orange, Carrot, and Green Apple

Carrots, apples, and oranges are a great mix for assisting your body fight illnesses and safeguard itself.

Vitamin C is found in oranges and apples.

Vitamin A, in the formation of the antioxidant beta carotene, is found in carrots and is vital for a healthy immune system.

Carrots include vitamin B-6, which is necessary for immune cell growth and antibody production.

The acidity of the green apples cuts through the richness of the carrots and oranges.

Important Nutrients (in A Single Serving)

• Carrots provide potassium
• Carrots provide vitamin A
• Carrots provide vitamin B-6
• Oranges provide vitamin B-9 (folate)
• Oranges and apples provide vitamin C

3. Apple, Beet, Carrot, Ginger

Three root vegetables in Minimalist Baker’s fortifying drink can enhance your immune system and minimize inflammatory symptoms.

Inflammation is a common immune response to viral or bacterial infections. A runny nose, coughing, and body paints are all common cold or flu symptoms.

Because ginger contains anti-inflammatory properties, it may be especially beneficial for those with rheumatoid arthritis.

Important Nutrients (in A Single Serving)

• Carrots, beets, and apples provide potassium
• Carrots and beets provide vitamin A
• Carrots provide vitamin B-6
• Beets provide vitamin B-9 (folate)
• the apple’s vitamin C

(4) Tomatoes

Making your own tomato juice is the greatest method to ensure that it is fresh and free of unnecessary substances. Simply Recipes has a terrific recipe that simply requires a few basic ingredients.

What is the most enjoyable aspect? You won’t need a blender or juicer, but a sieve will be required to sift the bits and pieces.

Tomatoes are high in vitamin B-9, sometimes known as folate. It helps to keep infections at bay. Tomatoes also include a small amount of magnesium in them, which is anti-inflammatory.

Important Nutrients (in A Single Serving)

• tomatoes provide magnesium
• The tomatoes provide potassium
• tomatoes provide vitamin A
• Tomatoes provide vitamin B-6.
• Tomatoes provide vitamin B-9 (folate)
• tomatoes provide vitamin C
• Tomatoes and celery provide vitamin K

5. Celery, kale, and Tomato

Although kale is seen in many green smoothies, the Kale Mary — Tesco’s take on a bloody Mary — is truly unique.

Instead of using sweet fruits to hide the kale’s flavor, this meal employs tomato juice, which is high in vitamin A.

Adding some spicy horseradish to this meal may also have anti-inflammatory properties, according to some research. Integrate all of the ingredients in a blender to prepare a drink that will stimulate your senses.

Important Nutrients (in A Single Serving)

• Tomato juice contains magnesium
• Manganese is derived from kale
• Tomato juice provides potassium
• Kale and tomato juice provide vitamin A
• Tomato juice provides vitamin B-6
• Tomato juice provides vitamin B-9 (folate)
• tomato juice and vitamin C from kale
• Tomato juice provides vitamin K

6. Kiwi and Strawberry

Strawberry and kiwi fruit are excellent healthy additions to a vitamin C-rich beverage. Because 1 cup of strawberry juice requires roughly 4 cups of strawberries, you might prefer to make a smoothie instead of a juice with these fruits.

One of our favorites is this Well Plated dish, which uses skim milk. Milk is high in vitamin D and protein, two nutrients that are scarce in beverages composed entirely of fruits and vegetables.

Vitamin D, which can be found in small amounts in animal products and in large amounts in sunlight, is deficient in many people. Vitamin D, which can be gained by sunlight, diet, or supplements, helps to reduce the risk of respiratory infections, including the flu and pneumonia.

A recent study showed a relationship between vitamin D deficiency and infection rates and severity. Clinical trials are needed to evaluate if it has the same effect on SARS-CoV-2, a novel coronavirus.

For an added boost, replace the milk with a few ounces of probiotic-rich Greek yogurt. Probiotics may help your cells maintain a healthy antimicrobial barrier. Probiotics are typically seen in fermented foods and supplements.

Important Nutrients (in A Single Serving)

• calcium derived from skim milk
• strawberries and oats provide manganese
• the phosphorus in the oats
• Strawberries, bananas, and oranges are high in potassium
• Oats provide vitamin B-1 (thiamine)
• The banana provides vitamin B-6
• Strawberries and oranges include vitamin B-9 (folate)
• vitamin B-12 obtained from skim milk
• Strawberries, kiwifruit, and oranges are high in vitamin C
• vitamin D derived from skim milk
• The kiwifruit provides vitamin K
• zinc derived from skim milk

7. Mango with Strawberry

Feel Good Foodie’s strawberry mango smoothie is a healthy way to satisfy your bottomless brunch demands. Frozen fruit, which has the same nutritional content as fresh fruit, is utilized in this recipe.

You can also combine fresh fruits if you have them on hand.

The added antioxidant properties of mango and almond milk aid in enhancing the immune system, especially in elderly people.

Important Nutrients (in A Single Serving)

• Almond milk provides calcium.
• strawberries contain manganese
• strawberries provide potassium
• Mango and carrot provide vitamin A.
• Mangoes provide vitamin B-6
• Strawberries and mango provide vitamin B-9 (folate)
• Strawberries, mango, and oranges are high in vitamin C
• Almond milk provides vitamin D
• Mangoes are high in vitamin E, and almond milk is a good source of calcium.

8. Mint From Watermelon

Watermelon is abundant in vitamin C and arginine, two nutrients that can improve your immune system, and it can also help with muscle stiffness. Muscle aches and pains are common flu symptoms, particularly in the elderly.

The high water content of this fruit may make it easier to juice (and it feels like less of a waste of fruit).

You can also combine watermelon juice with other fruit juices that don’t contain as much vitamin A, such as apple or orange.

Important Nutrients (in A Single Serving)

• arginine obtained from watermelon
• citrulline obtained from watermelon
• the watermelon’s magnesium
• Watermelon provides vitamin A
• Watermelon provides vitamin C

9. Seed of the Pumpkin

Many internet pumpkin juice recipes have a lot of sugar added to them or call for store-bought apple juice.

This is why we chose to include The Blender Girl’s pumpkin seed milk recipe instead. It’s one of the most natural and fresh recipes you’ll find online. It’s also a great foundation for fruit smoothies.

It’s also tough to overlook the additional health benefits. This milk will help you with not just your immune system but also with:

• the health of the bones
• Symptoms or effects of menopause, such as increased cholesterol levels,
• a reliable source
• urological health
• skin and hair
• mental well-being
• the health of the prostate

Pumpkin seeds have a whole lot of zinc in them. Because of its anti-inflammatory and immune-boosting effects, zinc is already a common ingredient in many cold remedies.

Australian researchers are looking into intravenous zinc as a treatment for COVID-19-related respiratory problems.

In the United States, at least one clinical trial is looking into the effectiveness of zinc (in combination with other medicines) in preventing SARS-CoV-2 infection.

Important Nutrients (in A Single Serving)

• pumpkin seeds provide magnesium
• Pumpkin seeds contain manganese.
• potassium derived from dates
• Pumpkin seeds contain zinc.

10. Kale, Lettuce, and Green Apple

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 consume their greens.

Add a handful of parsley or spinach to boost your vitamin A, C, and K intake.

Important Nutrients (in A Single Serving)

• Kale provides iron
• Manganese is derived from kale
• Kale provides potassium
• Kale and celery provide vitamin A
• Celery provides vitamin B-9 (folate)
• Kale and lemon provide vitamin C
• Cucumber and celery provide vitamin K

Maintain a Healthy Immune System

One of the tastier methods to remain healthy is to make juices, smoothies, and nutritional drinks. You may always add other superfoods like chia seeds and wheat germ for added health benefits, regardless of which one you prefer.

Practicing good hygiene, staying hydrated, resting well, decreasing stress, and exercising frequently are all other strategies to maintain your immune system strong.