Supporting your immune system
Your immune system is constantly active, figuring out which cells belong to your body and which don’t. This means it needs a healthy dose of vitamins and minerals to keep its energy up and going.
The following recipes are packed with essential nutrients for everyday health or for fighting off viruses such as the cold or flu.
Learn which immunity-enhancing nutrients each juice, smoothie, or seed milk has so you can start your mornings off with a refreshing boost to your body’s natural defenses.
1. Orange, grapefruit, and other citrus
This citrus explosion by Happy Foods Tube contains more than enough of your daily recommended intake of vitamin C.
Vitamin C has antioxidant properties, which protect your cells from substances that damage the body.
A vitamin C deficiency can lead to delayed wound healing, an impaired immune response, and the inability to properly fight infections.
There’s currently no evidence that oral vitamin C is effective in preventing transmission of the new coronavirus (SARS-CoV-2) or treating the disease it causes, COVID-19.
However, research has shown promise for intravenous (IV) infusion of vitamin C as a COVID-19 treatment.
More clinical trials are in the works for treatment, not prevention, using IV infusion, not oral therapy.
However, if you have a cold, high doses of vitamin C might result in less severe symptoms and a quicker recovery. For adults, the tolerable upper limit is 2,000 milligrams (mg) a day.
2. Green apple, carrot, and orange
Carrots, apples, and oranges are a winning combination for helping your body protect itself and fight off infections.
The apples and oranges give you your vitamin C.
Vitamin A, which is also critical to a healthy immune system , is present in carrots in the form of the antioxidant beta carotene.
The carrots also contain vitamin B-6, which plays an important role in immune cell proliferation and antibody production.
Click here for a recipe by The Urban Umbrella that’ll get you glowing and going in the morning. The tartness of the green apples really cuts through the sweetness of the carrots and oranges.
3. Beet, carrot, ginger, and apple
This fortifying juice by Minimalist Baker features three root vegetables that’ll help your immune system and decrease inflammatory symptoms.
Inflammation is often an immune response to infections originating from viruses or bacteria. Cold or flu symptoms include a runny nose, coughs, and body aches.
People who have rheumatoid arthritis may find this juice especially beneficial, as ginger has anti-inflammatory effects.
The best way to be sure your tomato juice is fresh and doesn’t contain a lot of added ingredients is to make it yourself. Simply Recipes has a wonderful recipe that only calls for a few ingredients.
The best part? No juicer or blender is required, although you’ll want to strain the bits and pieces through a sieve.
Tomatoes are rich in vitamin B-9, commonly known as folate. It helps lower your risk of infections. Tomatoes also provide modest amounts of magnesium, an anti-inflammatory.
5. Kale, tomato, and celery
Kale is a staple in many green juices, but the Kale Mary — Tesco’s take on a bloody Mary — is truly one of a kind.
Instead of cutting the taste of kale with sweet fruits, this recipe uses tomato juice, adding more than enough vitamin A.
Adding some spicy horseradish to this recipe may also provide anti-inflammatory benefits, according to some research. Blend it up for a drink that’ll awaken your senses.
6. Strawberry and kiwi
Strawberries and kiwis are other healthy options to include in a vitamin C-packed drink. Since it takes about 4 cups of strawberries to make 1 cup of juice, you may want to blend these fruits into a smoothie rather than a juice.
We love this recipe by Well Plated, which includes skim milk. Milk is a good source of protein and vitamin D, which is hard to come by in juices that use only fruits or vegetables.
Many people are deficient in vitamin D, which is largely found in sunlight and in smaller amounts in animal products. Healthy levels, achieved through sunlight, diet, or supplements, reduce your risk of respiratory infections like pneumonia or the flu.
Some recent research suggests a connection between vitamin D deficiency and infection rates and severity. Clinical trials are needed to determine whether it has the same effect on SARS-CoV-2, the new coronavirus.
For an additional boost, swap the milk for a few ounces of probiotic-rich Greek yogurt. Taking probiotics may help your cells maintain an antimicrobial barrier. Probiotics are commonly found in supplements and fermented foods.