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💪 We’ve rounded up our favorite juice and smoothie recipes to help you beat cold and flu season. The recipes are divided into three sections: Immune Boosters, Gut Boosters, and Mood Boosters.
To keep your immune system strong, you need to eat a variety of fresh fruits and vegetables that contain essential vitamins, minerals, and enzymes. Drinking juices is one of the easiest and most effective ways to increase the nutrients your body needs. It's a great way to help keep our digestive system healthy so that we can strengthen our immune system. Help your immune system with these healthy recipes to get it back on track!
👀 Immune Booster Recipe
In this section, you'll find four easy-to-make recipes that are packed with immune-boosting ingredients. The ingredients in these recipes have been carefully selected to ensure they provide your body with the most beneficial nutrients, especially when it comes to boosting a strong immune system.
1. Beetroot juice 🥤
This colorful and intensely flavored juice is sure to leave you feeling energized.
Beetroot is rich in immunity-boosting vitamin C and is high in potassium, iron, and magnesium. These valuable nutrients are important for keeping our immune system strong, especially during cold and flu season.
Ginger has also been proven to have antibacterial, antifungal, and antiviral properties.
When combined with vitamins and minerals, including the energizing B vitamins found in green leafy vegetables, this easy-to-make juice is both delicious and healthy.
• 1 large beetroot
• 1 cup chopped kale or spinach
• 1/2 head of cumin
• 1/2 inch ginger root
• 1/2 inch turmeric
• 1/2 small organic lemon (with peel)
• 1/2 apple
2. Green and healthy juice 🥬
Cucumbers are a good source of antioxidants that fight free radicals. They also contain vitamin C and magnesium, which help strengthen the immune system.
Celery helps boost the immune system because it contains many beneficial minerals such as potassium and folate.
With its delicious lemon flavor, this easy recipe is sure to become a family favorite.
Try making this recipe in large quantities and freeze the juice into ice cubes to store for later use.
• 2 to 3 celery sticks
• ½ large cucumber
• ½ head of cumin
• ½ small organic lemon (with peel)
• ½ apple
• ½ orange
3. Wild Wellness Juice 🥕
You’re probably familiar with the phrase, “An apple a day keeps the doctor away.” That’s because apples are loaded with nutrients that help keep our immune systems strong.
Apple peel contains flavonoids, which help regulate the immune system and reduce inflammation. Apples are loaded with antioxidants and anti-inflammatory compounds that help keep us healthy during the pandemic.
Carrots are rich in beta-carotene, which helps reduce cell damage and prevent inflammation.
Try this juice right in the morning to start your day on the path to good health.
• 2 carrots
• 1 large beetroot
• 1 apple
• ½ small organic lemon (with peel)
• 1 ½ cups Swiss spinach
4. Berry Well Smoothie 🍓
This smoothie recipe tastes so good you won’t even realize it’s packed with nutrients that will help keep your immune system strong!
That’s because these delicious berries are high in anthocyanins. These flavonoids are highly effective antioxidants that help our immune systems function at their best.
Berries also help reduce inflammation in the body, keeping us healthy.
Raw honey is rich in antioxidants and has powerful antibacterial properties, helping the digestive system function properly while boosting the immune system at the same time.
• ½ cup frozen berries
• ½ apple , sliced
• ½ orange
• ½ cup nut milk
• ½ cup yogurt
• 1 tablespoon raw honey
📌 Gut-friendly recipes
Not only does most of our immune system reside in our gut, but the “good bacteria” also help keep our immune system strong. When there isn’t enough of these beneficial bacteria or there is an overgrowth of bad bacteria, we can start to experience a variety of symptoms. These recipes contain ingredients that are not only easy to digest but also contain nutrients that help keep your gut healthy and happy.
5. Pink Carrot Juice 💗
This delicious juice recipe has many benefits, especially when it comes to promoting good gut health.
That’s because carrots have been proven to promote proper digestion by stimulating the digestive juices in our intestines. They have also been proven to reduce inflammation while providing us with valuable vitamins such as vitamin A, potassium, and biotin.
The acid in lemon juice can help digest the food we eat, helping our bodies extract the nutrients they need to stay as healthy and happy as possible.
Try drinking this juice 20 minutes before meals to aid digestion.
• 4 carrots
• 1 apple
• 1 large beetroot
• ½ small organic lemon (with peel)
6. Good digestive juices and green color 🥒
Like lemons, lemons are acidic, which helps in producing saliva and digesting our food for optimal digestion. Lemons are also rich in vitamin C, which helps in boosting our immunity.
In addition, cucumbers are highly alkaline and hydrating, and are rich in nutrients such as vitamin C.
Enjoy this fresh juice with meals, and if you have fresh mint leaves on hand, add them to the mixture for a refreshing and crunchy taste.
• 1 small organic lemon (with peel)
• 1 apple
• ½ large cucumber
• 1 handful of green leafy vegetables
• 1 sprig mint leaves (optional)
7. Sour Tomato Juice 🍅
If you are a big fan of eating delicious ripe tomatoes, you will definitely love this recipe!
Tomatoes are not only rich in immune-boosting vitamin C, but research has also proven that tomato juice helps in regular bowel movements, which is very beneficial for our digestion, helping us feel light, healthy and energetic throughout the day.
Ginger combined with turmeric has antiviral and antibacterial properties and can help reduce inflammation throughout the body.
To add vitamins to your body, squeeze the juice of the whole lemon.
• 3 ripe tomatoes
• 2 celery sticks
• 1/2 inch ginger
• 1/2 inch turmeric
• 1/2 small organic lemon (with peel)
8. Pineapple and Berry Smoothie 🍍
Get ready, pineapple lovers! This simple yet unique smoothie is packed with immune-boosting nutrients and gut-friendly enzymes to help promote proper digestion.
Pineapple is an excellent source of bromelain, an enzyme that helps the body digest the food we eat. Pineapple is also rich in vitamin C, which helps promote a strong immune system.
The probiotics in yogurt contain a large amount of friendly gut bacteria that help keep us functioning at our best throughout the season.
The fiber from oats helps promote regular bowel movements and gives the smoothie a satisfying thickness and flavor.
• 1 banana , peeled
• ½ cup nut milk
• ½ cup yogurt
• ½ cup frozen pineapple
• ½ cup frozen berries
• ¼ cup oats
📌 Recipes to boost your mood
Avoiding illness can be a stressful experience. In fact, stress can weaken your immune system, reducing your overall quality of life. Therefore, it is equally important to focus on promoting positive thinking and mental health.
9. Happy Sunrise Juice 🍊
The star of this recipe is grapefruit, which is packed with nutrients that will help you look, feel and perform at your best.
Grapefruit is a great source of vitamin C, which helps boost immunity. The smell of grapefruit can also help reduce stress and anxiety. Drinking fresh grapefruit juice in the morning can help you feel refreshed, energized, and ready to start the day.
Added to this recipe are ginger and turmeric, both of which can reduce inflammation in our body, thus reducing symptoms that lead to fatigue and distress.
• 2 carrots
• 1 grapefruit
• 1/2 inch ginger
• 1/2 inch turmeric
• 1 sprig mint (optional)
10. Positive energy smoothie 💪
Is stress draining you ? If you feel exhausted and unmotivated to do much during the day, try this smoothie!
Not only do these smoothies contain easily digestible ingredients and immune-boosting nutrients like potassium and copper, they also contain healthy avocado.
Avocados are a good source of folate, which has been shown to help relieve anxiety. They are also rich in omega-3 fatty acids, which help lift mood and promote better brain health.
• 1 cup nut milk
• 1 banana
• 1 cup fresh spinach leaves
• ½ cup pineapple
• ¼ avocado
• ¼ cup shredded coconut (optional)
11. Giddy Green Juice 🌿
Green leafy vegetables are an important part of an immune-boosting diet and are rich in magnesium, which plays a key role in brain function and mood.
More than half of Americans are low in magnesium, making them more likely to suffer from depression and anxiety.
Adding green leafy vegetables like kale, spinach, and chard is a great way to boost your intake of this mood-boosting nutrient.
• 2 stalks of celery
• 1 apple
• 1 ½ cups fresh spinach leaves
• 1 piece of ginger , ½ inch
• Turmeric 1 piece ½ inch
• 1/2 grapefruit
12. Glow Up Juice 💧
Feeling a little down ? This tangy juice recipe is sure to lift your mood!
Cumin gives this juice a warm and soothing flavor. It also has digestive benefits.
Celery contains 3-n-butylphthalide , a chemical that has been shown to reduce concentrations of stress hormones in the blood.
Dehydration can worsen our stress and lead to the accumulation of toxins in the body. Cucumbers have a high water content which helps keep our body hydrated.
We recommend making this juice recipe right in the morning so you can start your day feeling refreshed and hydrated. • 2 stalks of celery
• 1 apple
• 1 cup chopped kale
• ½ large cucumber
• ½ inch piece of ginger
• ½ grapefruit
• ¼ bulb of cumin
This article is reprinted with permission from www.kuvingsusa.com
📸 by Instagram @Andrasfoodlab
