If you feel like you may be catching a cold or want to boost your immune system, grab your Ninja Bender, Nutribullet, or other blender and try the Immunity Blast Smoothie.

 

Smoothie Ingredients for Boosting the Immune System

The immune system plays a critical role in defending the body against infections and diseases. Incorporating specific nutrients and ingredients into our diet can support and even enhance its function. One practical and delicious way to ingest these nutrients is through smoothies. This article will outline key ingredients you can add to your smoothies to boost your immune system.

Below are some suggested nutrients and ingredients for smoothies and juices that have immune boosting functions. For more on nutrients for the immune system, take a look at this article form the Harvard School of Public Health. 

1. Vitamin C-Rich Fruits

Vitamin C contributes to immune defense by supporting cellular functions of both the innate and adaptive immune system.

• Citrus Fruits: Oranges, grapefruits, lemons, and limes are all high in vitamin C.
• Berries: Strawberries, raspberries, and blueberries not only provide vitamin C but also contain antioxidants that can further support immunity.
• Kiwi: This fruit is rich in vitamin C, vitamin K, and dietary fiber.

2. Probiotics

Probiotics, or beneficial bacteria, support gut health, which is directly linked to immune function.

• Yogurt: Contains live and active cultures which can aid digestive health.
• Kefir: This fermented milk product is teeming with beneficial probiotics.

3. Vitamin E Sources

Vitamin E acts as an antioxidant, helping to protect cells from damage.

• Spinach and Kale: These leafy greens are not only high in vitamin E but also provide other essential nutrients.
• Nuts and Seeds: Almonds, sunflower seeds, and hazelnuts are excellent sources of vitamin E.

4. Zinc

This mineral is crucial for the development and function of immune cells.

• Seeds: Pumpkin seeds and chia seeds are rich in zinc.
• Nuts: Cashews and almonds are good sources.

5. Beta Carotene

This compound is converted into vitamin A in the body, which is essential for a healthy immune system.

• Carrots: A top source of beta carotene which gives them their orange color.
• Sweet Potatoes: High in beta carotene and can be cooked and cooled before adding to a smoothie for a creamy texture.

6. Ginger and Turmeric

Both of these have anti-inflammatory properties and have been associated with improved immune responses.

• Fresh or Powdered: Just a small amount can add flavor and health benefits to your smoothie.

7. Green Tea

Catechins, a type of antioxidant found in green tea, are known to boost immune function.

• Brewed and Cooled: Add green tea to your smoothie base for a dose of these immune-boosting antioxidants.

Sample Immune-Boosting Smoothie Recipe

So, when making a smoothie aimed on improving immune function, it might look something like this: Combine 1 orange (peeled), 1/2 cup strawberries, 1/4 cup plain yogurt, 1 tablespoon of pumpkin seeds, 1 small carrot, a thumb-sized piece of ginger, and 1/2 cup of brewed and cooled green tea. Blend until smooth.

Would you prefer to juice? Take a look at this Immune Boom Juice which you an make in your juicer or it can also be made in a blender as a smoothie. 

Immune-Boosting Smoothie Recipe Card

The Immunity Blast Smoothie provided here contains over 260 mg of vitamin C, an important vitamin that acts as an antioxidant to keep your immune system running strong. Not only is it high in vitamin C from orange juice, it also contains spinach, strawberries, pineapple, and kiwi that are also high in vitamin C.

Drink the Immunity Blast Smoothie if you are afraid you might be getting sick or want to keep your immune system running strong to prevent getting sick in the future.

For more Immunity boosters, check my Immune System Smoothies category.