Looking for some delicious immune-boosting smoothie recipes? You’re in luck!
Flu “season” may come once a year, but that doesn’t mean your immune system takes a break. In fact, maintaining a healthy immune system all year will strengthen your defenses so that when the next flu or bug comes around, you’ll be armed and ready.
The human immune system is incredibly intricate and complex, but one of the most fundamental aspects that it calls for is a robust source of vitamins, minerals, and phytonutrients.
Personally, I’ve found that the best way to get the maximum bang for my nutrient buck is to pack it all into a smoothie. Smoothies are quick and delicious, and you can take them on the go. What’s not to love?
Read on to learn about which nutrients are a must for your immune-enhancing smoothies, and then try out one of my top three immunity smoothie recipes.
Your Must-Have Immunity Nutrients
Vitamin C
Vitamin C supports immunity by enhancing your defenses against infections while also fighting off free radicals that can weaken your immune response. As a powerful antioxidant, vitamin C combats free radicals and neutralizes their damaging impact[1].
While there is some controversy around how effective vitamin C is in acute conditions, some research suggests that vitamin C supplementation may reduce the length and severity of the common cold[2].
Citrus fruits and berries are fantastic sources of vitamin C that you can add to your smoothies for an extra boost of this powerful nutrient.
Leafy Greens
Leafy greens are a rich source of a variety of vitamins and minerals that support immunity.
Folate, in particular, is an important component of cell-mediated immunity. Cell-mediated immunity is an aspect of your adaptive immune response in which your cells secrete chemicals that help to fight off an invader; these chemicals include phagocytes, cytotoxic t-cells, and various cytokines[3].
Vitamin A is another nutrient that you’ll find in abundance in green leafy vegetables, which is particularly helpful in warding off inflammation. Furthermore, vitamin A plays a regulatory role in both the cellular immune responses and the humoral immune response, which deals with antibodies[4].
Kale, spinach, and broccoli are all great sources of vitamin A and folate.
Seaweed and Algae
Seaweed and algae offer a unique composition of nutrients due to the fact that they’ve grown in seawater, as opposed to soil. Our oceans are rich in minerals and phytonutrients, which are incorporated into these sea vegetables offering us a nutrient density we wouldn’t typically find on land.
Research shows that consuming seaweed can help to protect against bacterial infections while also enhancing innate immunity – your immune system’s first line of defense[5][6].
Chlorella, which is a type of green algae, is shown to increase markers of immune activity, specifically enhancing the activity of natural killer cells (NK), which target viruses and tumors[7].
One of the benefits of adding chlorella or seaweed to your smoothie is that the mix of flavors drowns out the sometimes fishy taste of these ingredients.
Ginger
Ginger has been used in traditional forms of medicine like TCM (Traditional Chinese Medicine) and Ayurveda for thousands of years. While this plant comes with numerous benefits, its immune-enhancing properties are one of its claims to fame.
Ginger covers all the bases with its anti-inflammatory, antioxidant, antiviral, and antibacterial activity[8][9][10].
In one study, researchers found that compared to a placebo group, taking ginger significantly reduced levels of inflammatory proteins such as tumor necrosis factor (TNF) and C-reactive protein (CRP)[11].
Other research shows that due to its immune-boosting activity and ability to support a healthy inflammatory response, ginger may act as a powerful adjunct to treating respiratory infections[12].
Medicinal Mushrooms
Medicinal mushrooms may be one of the natural world’s best-kept secrets. These powerful fungi enhance immunity from all directions.
For instance, medicinal mushrooms are reported to have antimicrobial, anti-inflammatory, cardiovascular-protective, antidiabetic, and hepatoprotective properties.
It’s also well-established that mushrooms have a uniquely powerful impact on immune function as they are able to modulate many different factors of the immune system, including the activity and function of stem cells, lymphocytes, macrophages, T cells, dendritic cells, and natural killer cells[13].
Some more specific examples of medicinal mushrooms and their impact on immunity include:
- Cordyceps mushrooms are shown to boost both innate and adaptive immunity[14]
- Turkey tail mushrooms contain beta-glucans which stimulate the immune response[15]
- Reishi mushrooms alter inflammatory responses in white blood cells[16]
- Shiitake discourages harmful inflammation[17]
Throwing a bunch of mushrooms into your smoothie likely doesn’t sound too tasty – and I don’t blame you. That’s why I get my daily dose of medicinal mushrooms through my Daily Detox powder.
Daily Detox not only includes all of the above-mentioned mushrooms (and then some), but it also comes packed with immune-enhancing nutrients like ginger, seaweed, chlorella, greens, and a variety of vitamin C-rich superfoods.
3 Immune-Boosting Smoothie Recipes
Green Garden Immune Booster
Who needs a salad when you can get all your greens in a delicious smoothie? Feel free to play around with the fruit on this one, and don’t be shy with the greens.
Ingredients:
- 1 cup roughly chopped spinach and kale
- 1 scoop Daily Detox
- 1 1/2 cups water, almond milk, or coconut milk
- 1 1/2 cups frozen mix of blueberry, raspberry, and strawberry
- 1/2 teaspoon freshly grated ginger
- 1/2 lemon, juiced
Instructions:
Add the spinach and kale to a blender with your choice of liquid and blend well.
Add the frozen fruit, Daily Detox, ginger, and lemon, and blend until smooth. If the smoothie is too thick, add more liquid one tablespoon at a time.
Vitamin C Blast Smoothie
With a mix of berries, tropical fruit, and citrus, this smoothie will infuse every cell of your body with powerful antioxidants and vitamin C.
Ingredients:
- 1/2 cup fresh pineapple
- 1/2 cup fresh strawberries, stemmed and diced
- 1/2 orange, peeled and cut into segments
- 1 large carrot, cut into 1/4 inch chunks
- juice of 1/2 lemon
- 1 scoop Daily Detox
- 1/2 cup almond milk
- handful of ice
Instructions:
Put all the ingredients into a blender and pulse until smooth.
Very Berry Smoothie With A Kick
Spice up your smoothie routine with some ginger and turmeric to bring a little heat to your system with this delicious berry smoothie with a kick.
Ingredients:
- 1 ½ cups frozen mixed berries
- 1 scoop Daily Detox
- 1 cup water, coconut milk, or almond milk
- 1 teaspoon freshly grated ginger
- ½ teaspoon turmeric
Instructions:
Put all the ingredients into a blender and pulse until smooth.
Takeaway
I love using smoothies as a meal replacement or a hearty snack when I’m on the go. Keep in mind that these recipes can be edited in any way you like. Try out different types of fruit or liquid options if you want to branch out.
You can also throw some nut butter in to make them more substantial or include ingredients like chia seeds and flax seeds.
While all three smoothies come packed with immune-enhancing ingredients, the superstar is the Daily Detox which combines all of the above-mentioned nutrients and superfoods into one simple formula.
