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5 Healthy Smoothies For The Immune System

Written by GHBY Team on Thu, 30 May 2024

Key Highlights

  • Smoothies can be a delicious and effective way to support your body's natural defenses and promote overall health and well-being.
  • Immune-boosting smoothie recipes ensure you get a glass full of goodness ensuring your immunity is competent and protects you from all the seasonal distresses.
  • Consuming antioxidant-rich smoothies regularly can help protect your immune cells from damage and support the optimal function of the immune system.
  • Unlike processed foods or supplements, smoothies are made with whole, natural ingredients like a diverse range of fruits, vegetables, nuts, seeds, and other whole foods that keep you energized the whole day. 
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A balanced diet rich in fruits, vegetables, and whole grains is essential for optimal immune health. Incorporating a variety of fruits into your diet provides beneficial nutrients, such as vitamins, minerals, and antioxidants, which support the functioning of the immune system.

But in this fast-paced world, you may not be able to prepare and have a balanced meal. Boosting your immune system with nutritious smoothies is a great way to stay healthy. You can easily prepare this immune-boosting smoothie and have it on the go.

Here we have rounded up some immune-boosting smoothie recipes that will ensure you get a glass full of goodness ensuring your immunity is competent and protects you from all the seasonal distresses.

Healthy Smoothies for the Immune System

Healthy Smoothies for the Immune System

There are many ways to improve your immune system, like popping multivitamins, having immunity tea and salads etc. But all these come with the disadvantage of its unpleasant taste.

The healthy smoothies for the immune system are made by adding immune-boosting ingredients to help support your immune system and overall health. Below are some delicious and healthy smoothies for the immune system.

1. Berry and Kiwi Smoothie

Berry and Kiwi Smoothie

This smoothie has a vibrant shade of pink that is pleasing to the eyes and makes it tempting to have.

Ingredients:

  • 1 cup frozen or fresh strawberries or blueberries
  • 2 kiwifruit peeled and sliced
  • 1 cup Greek yogurt

Recipe:

  • Place the fresh or frozen berries in the blender, then add the Greek yogurt and kiwifruit. Blend until smooth and top with additional berries or kiwi if desired.

Nutrition:

  • Strawberries contain vitamins, fiber, and particularly high levels of antioxidants known as polyphenols and are a good source of manganese and potassium.  It also has minerals such as calcium, iron, potassium, folate, and magnesium, along with antioxidants called anthocyanins.  
  • One serving of about eight berries provides more vitamin C than an orange.
  • Kiwifruit are exceptionally high in vitamin C and contain an array of other nutrients, notably nutritionally relevant levels of dietary fibre, potassium, vitamin E and folate, various bioactive components, antioxidants, phytonutrients and enzymes.
  • Greek yogurt can contain twice as much protein per serving as regular yogurt.

Health benefits:

  • The antioxidant compounds found in strawberries protect cells and tissue in your body by neutralizing unstable molecules called free radicals.
  • Strawberries also serve as a prebiotic, feeding the good gut bacteria thereby flourishing the gut microbiome. Researchers have found that a healthy gut microbiome can help your body better use antioxidants, like the anthocyanin found in strawberries.
  • The high amounts of vitamin C in kiwi and strawberries significantly improve certain immune responses.
  • Greek yogurt checks your daily probiotics and vitamin D intake and supports your immunity.

Pro tip

  • If using frozen berries, thaw them for 10 minutes.
  • You can add a little maple syrup or honey to the smoothie to make it sweeter.
  • You can also add chia seeds, flax seeds, or hemp seeds to it.

2. Avocado Superfood Smoothie

Avocado Superfood Smoothie

This smoothie is not only delicious but also nutritious and a great way to incorporate greens into your diet. It promotes heart health, digestion, and immune function.

Ingredients:

  • 1 ripe avocado, peeled and pitted
  • 1 ripe banana, peeled
  • 1 cup fresh spinach leaves
  • 1 cup non-dairy milk ( preferably almond milk)

Recipe:

  • Add avocado, banana, spinach, and non-dairy milk to the blender. Blend until smooth. Add honey for sweetness if desired. Serve immediately in glasses.

Nutrition:

  • Avocados are vitamins C, E, K, and B6 and riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
  • According to NHANES analysis, the average consumption is one-half an avocado (68 g), has dietary fiber (4.6 g), total sugar (0.2 g), potassium (345 mg), sodium (5.5 mg), magnesium (19.5 mg), vitamin A (43 μg), vitamin C (6.0 mg), vitamin E (1.3 mg), vitamin K1 (14 μg), folate (60 mg), vitamin B-6 (0.2 mg), niacin (1.3 mg), pantothenic acid (1.0 mg), riboflavin (0.1 mg), choline (10 mg), lutein/zeaxanthin (185 μg), phytosterols (57 mg), and high-monounsaturated fatty acids (6.7 g) and 114 kcals or 1.7 kcal/g.
  • A 100-gram (g) serving of spinach contains 28.1 milligrams of vitamin C, 34% of a person’s daily recommended amount.
  • Almond milk contains vitamin E and B vitamins like iron. 1 cup of unsweetened almond milk is low in calories, protein, carbs and fat.

Health benefits:

  • Most of an avocado's antioxidants are found in the darker green flesh closest to the peel. The potassium and lutein may help promote normal blood pressure and help control oxidative/inflammatory stress.
  • Spinach is packed with vitamins A, C, and K, folate, iron, and magnesium and protects the body from oxidative stress and inflammation.
  • Bananas are an excellent source of potassium, which is essential for heart health and muscle function. It is also high in fiber, promoting digestive health and helping regulate blood sugar levels.
  • Almond milk is typically fortified with nutrients like calcium and vitamin D and benefits people following a vegetarian or vegan diet.
  • If you add honey, it not only sweetens but also provides antioxidants and antibacterial benefits.

Pro tip

  • According to the CDC, harmful germs sometimes found on leafy greens include E. coli, norovirus, Salmonella, Listeria, and Cyclospora. So rinsing them under running water thoroughly before cutting is very important.
  • You can use overripe or frozen bananas to avoid food waste.
  • Garnish with nuts and seeds while serving for added goodness and crunch.

3. Beet-banana and berry smoothie

Beet-banana and berry smoothie

This smoothie can be made in just 5 minutes and is packed with detoxifying ingredients such as beet, banana, coconut, blueberry, and chia seeds, resulting in a bright and fruity flavor.

Ingredients:

  • 1 large beet, washed, ends removed and cut into pieces
  • 1 large banana, peeled and sliced
  • 1/4 cup of blueberries
  • 2 tsp of chia seed
  • 1 tsp shredded coconut (for garnish)

Recipe:

  • Add all ingredients to the blender, and blend until smooth. Garnish with shredded coconut. Enjoy!

Nutrition:

  • One cup of raw beets provides small amounts of calcium, iron, thiamine, riboflavin, vitamin B-6, copper, selenium and 3.81 g of fiber.
  • Bananas contain potassium, which is essential for heart health and muscle function. It is also high in fiber, promoting digestive health and thereby immunity.
  • One cup of blueberries provides 25% of the daily recommended value of vitamin C and about 80 calories.
  • Chia seeds are an excellent source of vitamins, minerals, and powerful antioxidants Caffeic acid, Chlorogenic acid, Kaempferol, and Quercetin.  
  • Chia seeds contain 6.72 g of polyunsaturated fatty acids (PUFAs) per 1 oz(28.35g), including Omega-3 and Omega-6.
  • 1 cup of fresh, shredded coconut contains 283 calories, 2.66 grams of protein, 26.8 grams of fat, 12.2 grams of carbohydrates, 7.2 grams of fiber, 4.98 grams of sugar, and 2.64 grams of vitamin C.

Health benefits:

  • Red beetroot has been ranked among the 10 most potent antioxidant vegetables. Beets are rich in anti-inflammatory compounds that protect cells from damage, promote beneficial gut bacteria growth, and improve immune function. They also contain nitrates that may help improve blood flow and fiber, vitamin A, folate, and vitamin C that support immune health and digestive health.
  • Bananas are high in potassium and fiber. They promote digestion, regulate blood sugar, and improve heart and muscle function.
  • Blueberries are one of the best natural sources of antioxidants particularly anthocyanins, Vitamin C, and vitamin A. Phytonutrients in blueberries are powerful antioxidants that help protect cells from damage caused by free radicals associated with disease.
  • Caffeic acid, an antioxidant found in chia seeds, can help to fight inflammation in the body.
  • Coconuts are rich in medium-chain triglycerides (MCTs), a type of healthy fat, and in manganese, copper, and other minerals that support bone health, ease inflammation, kill bacteria and support immune function.

Pro tip:

  • Bananas are a natural sweetener in smoothie recipes to boost the immune system.  
  • Blueberries are sweet and tart flavored, giving flavor and color to the smoothie.
  • You can also grind shredded coconut along with other ingredients as it adds a creamy texture and tropical flavor to the smoothie.

4. Mango turmeric ginger smoothie

Mango turmeric ginger smoothie

Do not have many ingredients at home? Then you need to try these 3 ingredient and super quick Mango turmeric ginger smoothie. This immune system smoothie is delicious and packed with nutrients that support overall health, including immune function, inflammation reduction, and digestive health.

Ingredients:

  • 1 ripened/frozen mango, peeled and diced
  • 1-inch piece of fresh ginger, peeled and grated
  • 1 teaspoon ground turmeric (or a small piece of fresh turmeric, peeled)

Recipe:

  • Blend diced mango, ginger, and turmeric until smooth. Add water or non-dairy milk to loosen and sweetener if desired.

Nutrition:

  • Mangoes contain beta-carotene, which converts to vitamin A in the body. It also contains copper, calcium, and iron in the diet, as well as the antioxidant zeaxanthin.
  • It is rich in Vitamin C, and total ascorbic acid is 36.4mg, which supports immune function and collagen production.
  • 2 teaspoons of ginger provide only 4 calories and no significant amount of any nutrient.
  • 1 tsp (3g) of turmeric contains Calcium, Ca 5.04 mg and other vitamins and minerals that support the immune system.

Health benefits:

  • Research also suggests that vitamin A can boost the action of the immune system against disease.
  • Antioxidants and other nutrients in ginger root may help prevent or treat arthritis, inflammation, and various infections.
  • Ginger is an important dietary agent which possesses a carminative effect, decreases pressure on the lower esophageal sphincter, reduces intestinal cramping, and prevents dyspepsia, flatulence, and bloating. So adding them in smoothies will help you with gastric discomfort due to the ingredients.
  • The data from a study indicate that ginger has a potential preventive property against some chronic diseases, especially hypertension and CHD.
  • Curcumin might help you to fight off a variety of viruses, including herpes and the flu. It may exert immunomodulatory effects and has been shown to suppress inflammation through many different mechanisms.

Pro tip:

  • Add pepper to the smoothie may help increase the bioavailability of the turmeric. Piperine increased the bioavailability of curcumin by 2,000%.
  • For a thicker smoothie, add coconut milk or water for a thinner smoothie as desired.

5. The Booster smoothie

Immune-boosting smoothies for cancer patients are one way to get the nutrients your body uses to fight the disease and handle the effects of cancer treatment.

You can customize your smoothie using these immune-boosting ingredients with health benefits that support weakened immunity.

Fruits:

  • Bananas are a great source of potassium, important for proper nerve and muscle function.  
  • Pears have high fiber content, which can help ease constipation.  
  • Mangoes contain vitamins A and C, which can strengthen your immune system.  
  • Watermelon can keep you hydrated and contains lycopene, a powerful antioxidant.
  • Dark-colored fruits like cherries contain phytochemicals that can help fight cancer.  

Vegetables:

  • Leafy greens like spinach, kale, and romaine lettuce provide iron and B vitamins that are essential for making blood cells.  
  • Carrots and pumpkins are naturally sweet fruits and are high in vitamin A.  

Protein sources:

  • People with cancer need more protein to help heal tissue and fight infection during and after treatments.  
  • Good sources of protein include nut butter, whole nuts, unsweetened Greek yogurt, and protein powder.  

Hydration:

  • Coconut water is a good source of sodium and potassium, making it a great electrolyte replacement.  
  • Low-fat milk can add creaminess and calcium to smoothies. Unsweetened plant-based milk options like almond, soy, oat, and rice milk are also available and fortified with vitamin D and calcium.
  • If you need more calories, look for 100% juice varieties.

Spices:

  • Ginger and mint can calm an upset stomach.  
  • Cinnamon, turmeric, and cardamom have anti-inflammatory properties, while flax meal is high in fiber and healthy omega-3 fats.  
  • Chia seeds contain protein, fiber, calcium, and omega-3 fats.

WebMD suggests the following immune-boosting smoothie for cancer patients.

Ingredients:

  • 1 cup filtered water
  • ½ frozen banana
  • ½ ripe pear
  • ½ Granny Smith apple
  • 2.5 cups spinach
  • Juice of ¼ lemon

Recipe:

  • Blend everything and consume it fresh.

Pro tip

  • Cancer treatment weakens the immune system; handle and prepare food with care.
  • Add the spices that suit your palate and seeds to get a crunch.

Conclusion

Add immune-boosting ingredients to your smoothies to enhance your body's natural defenses and overall health. Consult with a healthcare professional if you have any specific health concerns or conditions before making significant dietary changes.

These smoothies have the power to boost your immune system keeping you robust and healthy even in harsh seasons. Get your essential nutrients with these luscious grab-&-go immune-boosting smoothie recipes.

Frequently Asked Questions

Children can enjoy immune-boosting smoothies, which can introduce a variety of nutrient-rich ingredients into their diets in a delicious way.  But make sure to blend the smoothie until it's smooth and free of any chunks or fibrous bits that might be unappealing to children with texture sensitivities.

Care should be taken to address their specific taste preferences, allergies or intolerances to dairy, nuts, and certain fruits like strawberries while preparing the immune system smoothie. 

Smoothie recipes can be tailored to suit different age groups based on taste preferences, nutritional needs, and dietary considerations.

Smoothie Recipe for Toddlers (Ages 1-3):  

  • The immune-boosting smoothie should be packed with essential nutrients, natural sweetness, and a smooth texture that toddlers will enjoy.
  • Blend until smooth- Banana, mixed berries-blueberries, raspberries, yogurt or milk, a dash of cinnamon.

Smoothie Recipe for School-Aged Children (Ages 4-12):

  • Kids almost refuse to have their veggies. This immune system smoothie allows you to sneak some veggies into your child’s diet.
  • Blend a handful of spinach, a frozen banana, a cup of pineapple chunks, a tablespoon of chia seeds, and a cup of coconut water. This vibrant green smoothie is loaded with fiber, vitamins, and minerals that support growth and development.

Smoothie Recipe for Teens and Adults:

  • This smoothie provides a protein boost for active teens and adults, along with antioxidants and essential nutrients.
  • Blend antioxidant-rich mixed berries (such as strawberries, raspberries, and blackberries), protein powder (whey or plant-based), Greek yogurt (or non-dairy alternative), almond milk (or any milk), and chia seeds.

Smoothie Recipe for Seniors:

  • This smoothie contains the anti-inflammatory properties of turmeric and ginger, combined with digestive support and immune-boosting ingredients.
  • Blend in smooth- pineapple, banana, turmeric (fresh or ground), ginger, Greek yogurt and almond milk. 

Yes, you can make most smoothies in advance and store them for later consumption. To store smoothies, use airtight containers like mason jars or BPA-free plastic containers. Keep them in the fridge for 24-48 hours. To freeze, use ice cube trays or freezer-safe bags. Avoid freezing avocados, bananas, or leafy greens. 

Healthy smoothies for the immune system may cause side effects if certain ingredients are consumed in excess or if there are underlying health conditions. Some people may be allergic to ingredients like nuts, seeds, dairy, or certain fruits.

Consuming large amounts of insoluble fiber from fruits and vegetables may cause digestive discomforts like bloating, gas, or diarrhea. Added sweeteners or high-sugar fruits may lead to rapid spikes in blood sugar levels, and smoothies can be calorically dense, leading to weight gain over time.

Certain ingredients may interact with medications or exacerbate certain health conditions. Spinach, kale, and beet greens are high in oxalates, and consuming large amounts of oxalate-rich foods regularly may increase the risk of kidney stones in susceptible individuals. 

Replacing a meal with an immune-boosting smoothie is possible, provided that the smoothie is well-balanced and contains macronutrients, vitamins, minerals, and antioxidants. Pay attention to the smoothie's caloric content, aim for a similar calorie count as the meal it's replacing, and switch up the ingredients for variety. Consult a healthcare professional or registered dietitian before doing so. 

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GHBY Team

GHBY Team comprises content writers and content editors who specialise in health and lifestyle writing. Always on the lookout for new trends in the health and lifestyle space, Team GHBY follows an audience-first approach. This ensures they bring the latest in the health space to your fingertips, so you can stay ahead in your wellness game. 
 

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Our team of experts frequently monitors developments in the health and wellness field, and we update our articles when new information becomes available.

Current Version

May, 30 2024

Written By

GHBY Team