Our immune system is constantly active. Looking for how to defend ourselves and finding out which cells belong to our body and which do not. This means you need a healthy dose of vitamins and minerals to keep your energy going. For this reason, we bring you some drinks packed with essential nutrients for daily health and to reinforce our natural shield.
What are the drinks to boost the immune system?
The ingredients in each juice or shake are ideal to start your morning with a refreshing and stimulating boost to your body’s natural defences.
Orange, grapefruit and other citrus
This citrus blast contains more than enough of your recommended daily intake of vitamin C. As is well known, this vitamin has antioxidant properties that protect cells from substances that damage the body. A deficiency can lead to delayed wound healing, an impaired immune response, and the inability to adequately fight infections.
If you have a cold, high doses of vitamin C can make symptoms less severe and recovery faster. For adults, the tolerable upper limit is 2,000 milligrams (mg) per day.
Some of the notable nutrients in a glass of this citrus mix are: potassium, vitamin B6, zinc, vitamin B9 (folate) from oranges, plus vitamin A present in grapefruits and also in oranges.
Green apple, carrot and orange
Carrots, apples and oranges are a winning combination to help your body protect itself and fight infection. They provide vitamin C and vitamin A, which are also essential for a healthy immune system, the latter is present in carrots in the form of beta-carotene.
Similarly, carrots also contain vitamin B6, which plays an important role in the proliferation of immune cells and the production of antibodies.
To prepare this delicious drink to boost your immune system you will need two long carrots, two green apples and two oranges. Optionally, you can add a small piece of ginger or lemon juice.
Use a juicer or conventional blender. When using a blender, you will likely need to use a little extra water.
Some of the notable nutrients in a glass of this drink are: potassium, vitamin A, and vitamin B6 from carrots; vitamin B9 (folate) from oranges and vitamin C from oranges and apples.
Beet, carrot, ginger and apple
This juice contains three root vegetables that will help your immune system and decrease inflammatory symptoms. Inflammation is often an immune response to infections that are caused by viruses or bacteria. Cold or flu symptoms include a runny nose, cough, and body aches.
People who have rheumatoid arthritis may find this juice especially beneficial, as ginger has anti-inflammatory effects. For best results, always drink the juices slowly on an empty stomach, and better in the morning to start the day with good energy.
To prepare two glasses of this drink you will need 1 carrot, 1 fresh and natural beet (raw), the segments of 2 oranges, 1 slice of fresh ginger, 1 green apple and 1 or 2 glasses of water. Take everything to the blender, if it is too thick adding water little by little. It can be taken for breakfast or a snack. It is advisable to eat freshly made so that fresh foods better preserve their properties.
Some of the notable nutrients in a glass of this drink are: potassium from carrots, beets, and apple, vitamin A from carrots and beets, vitamin B6 from carrots, vitamin B9 (folate) from beets, and vitamin C for the apple.
Tomato and celery
The best way to make sure your tomato juice is fresh and does not have a lot of added ingredients is to make it yourself. Tomatoes are rich in vitamin B9, commonly known as folic acid. It helps reduce the risk of infections. Tomatoes also provide modest amounts of magnesium, an anti-inflammatory.
To prepare this drink you need 1 kilo of fresh and ripe tomatoes,
3 stalks celery, lemon juice, salt and pepper to taste. The tomatoes and celery are passed through the juicer or mixed in the blender. In a container it is seasoned with some salt and pepper to taste. It is served and enjoyed cold.
Some of the notable nutrients in a glass of this drink are: magnesium, potassium, vitamin A, vitamin B6, vitamin B9 (folate), vitamin C from tomatoes. In addition, vitamin K from celery and also from tomatoes.
Strawberry and kiwi
Strawberries and kiwis are other healthy options to include in some drink rich in vitamin C, since it takes about 4 cups of strawberries to make 1 cup of juice, you may want to mix these fruits into a smoothie instead of juice.
On the other hand, this recipe includes skim milk. Milk is a good source of protein and vitamin D, which is difficult to find in juices that use only fruits or vegetables.
Many people are deficient in vitamin D, which is found mainly in sunlight and in smaller amounts in animal products. Healthy levels, obtained through sunlight, diet, or supplements, reduce the risk of respiratory infections such as pneumonia or the flu.
For an added boost, swap the milk for a few ounces of probiotic-rich Greek yogurt. Taking probiotics can help your cells maintain an antimicrobial barrier. Probiotics are commonly found in supplements and fermented foods.
Preparation
You will need 2 small ripe kiwis, peeled and quartered, 1/2 cup strawberry halves, 1/2 medium orange, 1/2 frozen sliced banana, 1/2 cup skim milk, 2 tablespoons of rolled oats, 1-2 teaspoons of honey (optional), a small handful of ice (optional). Add it if you prefer a thicker, icier shake. Take everything to the blender and mix until thick and smooth.
Some of the notable nutrients in a glass of this drink are: calcium, zinc, vitamin B12 and vitamin D from skim milk, manganese from strawberries and oats, vitamin B9 (folate) from strawberries and orange. It also contains potassium from strawberries, banana, and orange. As well as, phosphorus and vitamin B1 (thiamine) from oats. Vitamin C from strawberries, kiwi and orange, vitamin B6 from banana and vitamin K from kiwi.
Keep your immune system strong
Making nutritious juices, smoothies, and drinks is one of the tastiest ways to stay healthy. No matter which one you like, you can always add other superfoods like chia seeds and wheat germ for more health benefits.
Other ways to keep your immune system strong include practicing good hygiene, staying hydrated, getting a good night’s sleep, reducing stress and exercising frequently.
A tip when using the blender to make the smoothies
If you do not have a juicer, use a blender. Add 1 cup of coconut water or almond milk for it to work properly. The greatest benefit of using the blender is the contribution of fibre from the fruit.
ALFA