Smoothies can be a great way to fight off those bugs that affect many of us during flu season. In order to stay healthy, the whole family should adopt a lifestyle that provides them with the proper nutrients for fighting off viruses.
Many of these immune-supporting nutrients are not made within our bodies, which means that we should be consuming certain vitamins to help build resistance to illness. Here at The Queen of Health, we understand how important it is to keep both your mind and body healthy, and we know that you can do just that with a delicious smoothie.
We are providing you with our top tips on supporting your immune system, as well as some delicious recipes that make great immune-supporting smoothies.
How can an immune-supporting smoothie help?
Immune supporting smoothies can be a great help when it comes to strengthening your immune system. This is because they can be altered to contain a range of antioxidants and vitamins that work to build the body’s immunity against sickness.
Smoothies primarily contain fruit and vegetables which are necessary as part of a healthy diet anyway, but families can choose exactly which items they put inside their smoothie, increasing the body’s immunity.
Prefer a green smoothie? A mango smoothie? A blueberry muffin smoothie? Create one to your taste that also offers you endless health benefits!
What are the healthiest things to put in a smoothie?
When it comes to building your immunity against illness, there are 3 main vitamins that you should try to include in your delicious smoothies. These include Vitamin C, Vitamin E and Vitamin B6.
Vitamin C may be the most popular choice when it comes to consuming food and drink that builds immunity. Vitamin C can be found in citrus fruits such as oranges, lemons and grapefruits. A popular way to include this vitamin in your smoothies is to add citrus fruits and greens.
Most fresh and frozen fruits contain a good amount of Vitamin C, including strawberries, papaya, kiwi and guavas. Vegetables such as tomatoes, kale, peppers and broccoli are also high in the vitamin and make the ideal ingredients for an immune-supporting green smoothie.
Vitamin E is another important nutrient that our bodies need, but do not produce. Vitamin E is not only good for immunity but helps with eyesight and skin health too. Ingredients that include a good amount of Vitamin E are almonds, avocados, peanut butter, and red peppers.
These ingredients provide our bodies with the healthy fats we need; which makes them great, not just for immunity, but also for general health.
Vitamin B6 ensures we have enough antibodies inside of us to reduce the risk of infection. Vitamin B6 is also necessary for taking care of our hormones and mental health, which is why you should be making sure Vitamin B6 is in your smoothies. Try to include, peanuts, oats, bananas and milk in your smoothies to help your body fight against viruses.
There are also other ingredients that you can include to create a healthy smoothie that will provide support your body’s natural defence. These include ginger, turmeric and cinnamon, which all include anti-inflammatory properties.
How else can I support my immune system?
Although healthy smoothies can make all the difference to your wellbeing, they can only provide a little boost to your immunity, so it is important to take additional steps to support immunity. Some tips:
- Control what you put in your body – opt for a balanced diet
- Lead an active lifestyle; try to exercise at least 30 minutes per day
- Drink plenty of water
- Get enough sleep (between 7 and 9 hours per night)
- Look after your mental health – stress can be detrimental
Immune Supporting Smoothie Recipes
Looking for some immune-supporting smoothie ideas? Whether you prefer a green smoothie or a smoothie recipe with fresh fruit, we’ve got you covered. Here are some more smoothie recipes for you to enjoy as a healthy breakfast or snack.
This tasty citrus smoothie contains the vitamins that your body needs to build its defence. To create this immune-supporting smoothie, use the following:
- 200ml Orange juice from freshly juiced oranges
- 1 clementine
- 1 cup ice
- 1 cup spinach
- Fresh ginger, grated
- 2 tbsp lemon juice
- 3/4 cup plain yoghurt
- 1 pinch ground cinnamon
Simply combine these smoothie ingredients in a blender and adjust according to taste for a delicious afternoon snack that will support immunity.
Green Pina Colada
This one just had to be included in our delicious smoothie recipes for helping the body’s immunity;
- 1 cup coconut milk
- 1 cup spinach
- 1 large frozen banana
- 1 cup frozen pineapple
- 1/3 cup coconut water
This green smoothie has a creamy texture, which is formed from the frozen fruit. It also tastes good and makes for easy meal prep.
Fruit Fusion for Immunity
A recipe that is exactly what the body needs to boost its defence; with plenty of sweet fruits, almond milk and cinnamon. Here is our fruity immunity smoothie recipe:
- 1 frozen or fresh banana
- 1/3 cup almond milk
- 1/2 orange
- 1/2 cup frozen pineapple chunks
- Fresh ginger, grated
- A pinch of ground turmeric
- A pinch of ground cinnamon
Feel free to add other fruits to the blender, such as fresh or frozen mango.
You can also add more almond milk if you wish, to taste.
More Smoothies to Support Immunity
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Choco Wake Up SmoothieSmoothies are a fun and tasty way to get your energy for the day and give you that natural high!By: The Queen of HealthIngredients 1 cup spinach 1/2 banana ¼ cup rolled oats 2 Tablespoons cacao powder ¼ medium cucumber 1 Tablespoon chia seed 1...
Support your immunity with help from The Queen of Health
Nichola at The Queen of Health is a health and nutritional coach that can provide you with the information and recipes you need to adopt and maintain a healthier lifestyle. Nichola can help you to build your body’s natural defence while enjoying a tasty diet too! Find out more about our weight loss and nutritional programmes.
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