Our immunity system is responsible for warding off infections and viruses, allowing us to avoid various diseases. One of the ways to help your immunity function properly is sticking to a balanced and nutritious diet rich in fruits and vegetables diverse in color and textures.
Smoothies to Support Your Immunity
As a general rule of thumb, vegetables and fruits should take about 50% of your healthy eating plate to help you reduce the risk of cardiovascular disease, cancer, diabetes and improve gastrointestinal health. However, preparing lots of fresh fruits and veggies can be tiresome or even unbearable for people who don’t like vegetables in general. That’s when smoothies come to the rescue.
Smoothies are a quick and easy way to sneak more veggies and leafy greens into your diet while also providing your body with all the necessary nutrients to stay healthy. Below, you will find a few easy-to-make smoothie recipes that will boost your immune system this winter. The method remains largely the same in the case of all examples that can be found on this list – simply place all ingredients in your blender, and blend on high until you get a homogeneous mixture.
Why Should You Try Smoothies?
The benefits of smoothies go far beyond helping you achieve a balanced diet. They can also help you lose weight and boost your energy levels. Smoothies are great for breakfast on the go, a quick afternoon snack, or even a post-workout drink. They are rich in vitamins and minerals, fiber, protein, and healthy fats that can keep you satiated until your next meal. Additionally, they can be a good source of natural energy and hydration.
And, if that was not enough, smoothies are usually rich in antioxidants. Antioxidants help reduce oxidative stress, which can lead to cell damage, while vitamins and minerals are essential for various bodily functions, including immune system support. Because of all these benefits, it’s a no-brainer to prepare those beverages of the gods at least several times a week.
Chocolate & Berry Smoothie
This recipe is full of antioxidants and essential nutrients that will boost your immune system. It is also low in fat yet rich in protein and fiber, which is great to keep you full and satisfied for longer, and if you want to make it extra healthy, you can choose to add melted organic chocolate instead of cocoa powder.
Ingredients:
- ½ cup of frozen banana chunks,
- ½ cup of frozen berries (raspberries, blueberries, or blackberries),
- 1 cup of low-fat milk,
- 2 tbsp of cocoa powder,
- ¼ cup of rolled oats (old-fashioned),
- a dash of cinnamon,
Orange, Carrots & Turmeric Smoothie
Turmeric is a spice that contains anti-inflammatory and antioxidant properties. It is great for boosting your immune system because it helps to keep your body healthy. This recipe is delicious and also good for your digestive system.
Ingredients:
- 1 cup of orange juice,
- 1 frozen banana (cut into pieces),
- 1 small carrot (peeled and cut into pieces),
- a dash of ground turmeric,
Coconut Banana Smoothie
This silky smoothie is packed with essential nutrients and vitamins that will boost your immune system. It is a perfect option to enjoy in the morning, while you are getting ready for the day or even when you are craving something sweet. You can even add some cinnamon to improve the taste.
Ingredients:
- ½ cup of coconut milk (lightly sweetened),
- Also ½ cup of low-fat yogurt (plain),
- ½ cup of ice cubes,
- ½ cup of frozen banana chunks,
- a dash of cinnamon
Bonus:
When you make this smoothie, you can also add pineapple pieces to it – this will not only make it taste like Pina Colada but will also provide you with an additional source of vitamin C.
Also, try switching the dairy products that you use. It is recommended to use low-fat varieties of these products. If you want to add more protein, you can use yogurt instead of milk or ice cream. If you are not a fan of dairy products, you can always use the plant-based milk of your choice.
Mango-Ginger Smoothie with Kale
These ingredients are great for boosting your immune system, as they contain lots of vitamin C, which helps to prevent various infections. This easy-to-make smoothie is also great for your digestion. It is delicious and is a perfect option for breakfast or as a snack.
Ingredients:
- 1 cup of mango slices (fresh or frozen),
- 1 cup of low-fat yogurt (plain),
- a handful of kale leaves,
- 1 piece of ginger root (peeled),
- 1 cup of ice cubes
Anti-Inflammatory Cherry-Spinach Smoothie
This smoothie is packed with antioxidants and essential nutrients. It is a perfect option if you want to boost your immune system naturally. It is also great for your digestion because of its high fiber content. This smoothie will keep you full and satisfied for hours.
Ingredients:
- ½ cup of frozen cherries,
- 1 cup of low-fat yogurt (plain),
- 1 cup of baby spinach leaves,
- a dash of cinnamon,
- 1 cup of ice cubes,
Final Word
These are five easy-to-make smoothie recipes that will boost your immune system this winter. They are delicious and packed with nutrients that will help you stay healthy. They are also easy to make, which is great for people who don’t like to spend too much time in the kitchen.
Another great thing about smoothies is that nearly all the ingredients are interchangeable, so you can create your own recipes by combining foods you have at hand, which, in turn, can also help you avoid food waste.
If you want to add some protein to your smoothies, you can add yogurt or milk of your choice. Remember to pay attention to the ingredients that you use in your smoothies because they can be extremely sweet. It is recommended to use fruits and vegetables that are not overly sweet (for example apples, spinach, and carrots).
It is also important to remember that smoothies should not replace a solid balanced meal with lots of fiber. They should be used as a snack or a small meal in between meals.
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