As boosting our immune systems should be our main priority right now, here are some healthy and delicious ways to do so.
1. Pineapple Antioxidant Smoothie
- ¼ pineapple
- 1 kiwi, peeled
- 1 tsp fresh ginger
- Handful of kale
- Juice of ½ lemon
- 1 cup of almond milk
Pineapple is great for the immune system due to its high antioxidant content and bromelain, which helps any inflammation in the body, digestion and sinus problems.
Kiwis are also packed with antioxidants, fibre and vitamins K and E.
Ginger is known for its antioxidant and powerful anti-inflammatory effects, as well as easing muscle pain and nausea.
Kale is loaded with antioxidants, vitamins C and K and fibre.
2. Mango Turmeric Twist Smoothie
- 1 cup almond milk
- 1 large ripe banana
- 1 large orange with the rind removed
- 1/2 tsp turmeric
- 1 cup frozen mango chunks
Mango is packed full of vitamin C, A and E, which help to keep our immune systems strong and healthy. It is also antioxidant rich and full of fibre.
Oranges are also full of antioxidants thanks to the vitamin C, as well as having anti-inflammatory properties, fibre, folate, potassium and calcium.
Turmeric is not only rich in antioxidants, but also has anti-inflammatory properties and may help plaque from building up in the arteries and easing pain from arthritis. Turmeric also helps to bolster the immune system by increasing the immune system regulating capacity of the body. Remember, as an ingredient, a little turmeric goes a long way.
Bananas offer a natural energy boost. As well as containing potassium and iron, they also offer beneficial blood sugar regulation.
Almond milk contains vitamin E and B vitamins like iron.
3. Vit C Hit Smoothie
- 1/2 orange peeled and de-segmented
- 2 carrots washed, peeled and chopped
- 1 cup water
- 1 apple cored and chopped
- 1 cup ice (optional)
Carrots contain antioxidants, which help your body to fight against free radicals, cell damage and inflammation, as well as being high in vitamin C.
Likewise, oranges are packed with vitamin C (which we all know if a preventative when it comes to strengthening our immune systems and avoiding getting sick). Oranges also provide protection for heart health as they control sugar and cholesterol levels, and can help to reduce the risk of respiratory diseases.
Cinnamon, in this recipe, stimulates the immune system, helps prevent blood platelet clumping, inhibits inflammatory substances and regulates blood sugar.
4. Tropical Smoothie
- 4 cups greens (spinach and kale)
- ½ fresh pineapple
- 1 orange, peeled
- 1 kiwi, peeled
- 2 tablespoons ground flaxseed
- 1 cup plain Greek yogurt
- 1 cup frozen mixed berries
- ½-1 cup water, if needed to blend
Each ingredient included in this blended snack has an immune-boosting quality: Greek yogurt for vitamin D; spinach for fiber, antioxidants, and vitamin C; kiwi for vitamin C, D, B6, and B12; flaxseed for omega 3s; and berries for more vitamin D.
Greek Yogurt: Look for labels listing “live and active cultures.” Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link between low vitamin D levels and an increased risk of cold and flu.
Spinach: Known as a “super food,” spinach is nutrient-rich. It has folate, which helps your body produce new cells and repair DNA. And it boasts fiber, antioxidants, such as vitamin C, zinc, and more.
Kiwi: Packed with vitamin C, D, B6, B12, K, zinc, folate, fiber, and other nutrients, kiwi is perfect for boosting the immune system and preventing a cold or sickness.
Flaxseeds: Omega 3s and lignans within flaxseeds help strengthen the immune cells.
Berries: Researchers found that dark berries like blueberries contain compounds called stilbenoids, which work with vitamin D to increase expression of the human cathelicidin antimicrobial peptide (CAMP) gene, which is involved in immune function.
Information sourced from Google (2020)