10 Drinks To Boost Your Immune System To Stay Healthy

As easy as protection against illnesses and diseases, the immune system works, not as simple as it sounds. It has a complex system and cycles that ordinary people may not completely understand. Yet, its end goal is definitely to protect your body from any harmful risk to your health.

Our body produces its defense mechanism to fight any foreign matter that enters the body. But it will need help to gain its optimal function, such as vitamins and minerals that our body doesn’t typically produce. Where we get, it is simply through the foods and drinks we intake. Let’s take a look at the essential nutrients that play a part in boosting our immune.

Essential Nutrients That Boost Immune System

There’s a selection of foods to get them to supplement our daily dietary needs. These foods help us in various ways, from strengthening our muscles and bones, faster recovery from illnesses, growth, and development, and boosting our body’s defense system. Let’s first learn these essential nutrients that help boost the immune system. Here are power nutrients to help boost it:

1. Vitamin C

It acts as an antioxidant. Antioxidants help fight free radicals, a compound that can harm the body if their levels become too high, causing multiple illnesses, including cancer and heart disease.
Your body can produce its antioxidants but not enough to counteract all the free radicals that your body is exposed to. From our lifestyle to pollution and stress our body faces, these natural antioxidants may not be enough.
Together with vitamin E, these are effective antioxidants.
Foods with high vitamin C
Citrus fruits 
Berries
Broccoli
Red and green peppers

2. Vitamin E

Like already mentioned, vitamin E is a powerful antioxidant. Vitamin E is a collective name for a group of fat-soluble compounds with specific activities. As the body is also exposed to free radicals from environmental exposures, such as air pollution, cigarette smoke, and ultraviolet from the sun, this fat-soluble helps prevent the chronic diseases associated with free radicals.
It is also involved in immune function. Several food choices are a great source of vitamin E. Seeds, nuts, and vegetable oils are among the best sources of vitamin E. 
Foods with VItamin E 
Spinach 
Broccoli
Soybean
Kiwi
Mango
Tomato

3. Zinc

Zinc plays a major role in immune response production. Zinc deficiency is related to severe immune dysfunction. Aside from effects on the immune system, it also affects other aspects of the health where lack could lead to skin lesions, mental retardation, and impaired visual function.
Foods with Zinc
Peanut butter
Sunflower seeds
Peanuts and Almonds
Wheat germ oil

4. Carotenoids

Carotenoids are pigments in photosynthetic bacteria, algae, and plants. These pigments produce bright yellow, red and orange colors in fruits, vegetables, and plants. It is a type of antioxidant for humans.
There are more than 600 different types of carotenoids. Other types of carotenoids, such as beta-carotene, helps fight cancer and other chronic diseases. Since the immune system plays a role in cancer prevention, some carotenoids may enhance immune response function.
Foods with Carotenoids
Spinach
Watermelon
Carrots
Oranges
Mangoes
Sweet potato
Papaya
Kale

5. Omega-3 Fatty Acids

Omega-3 fatty acids are a type of essential fatty acids that activate cells for the adaptive immune system. The adaptive immune system develops memory against pathogens after the first encounter. During the second encounter, the speed of the immune response will be much more efficient. Aside from immune health effects, it can also improve eye health, brain health during pregnancy and early life, lessen risks for heart disease, and more.
Food with Omega
Chia seeds
Flax seeds
Walnuts
Oily fish such as herring, sardines, mackerel, tuna, salmon, and trout

6. Probiotics

Experts always say that if your gut is healthy, it means you have a healthy body.  Probiotics contain the good bacteria Lactobacillus that helps in digestion and gut movement. They help send food through your gut by affecting your nerves to control gut movement.
Foods with Probiotics
Yogurt
Sauerkraut
Kefir
Kimchi
Tempeh

7. Vitamin D

Vitamin D is a fat-soluble vitamin naturally present in very few foods, added to others, and available as a dietary supplement. Vitamin D has other roles in the body, including modulation of cell growth, neuromuscular and immune function, and reduction of inflammation.
Food Sources of Vitamin D
Broccoli
Carrots
Apple
Sunflower seeds

10 Immune-Boosting Drinks

Some people love to get these boosts from drinking rather. Also, drinking these vitamins and minerals is easier absorbed by our body. So, getting them really through a drink is much better. Here we provide you the ten immune-boosting drinks you can be enriched and enjoy!

1. Orange, Carrot, and  Apple

Orange, knowing that it is a citrus fruit, is known for its great taste. Apples are also known for their rich vitamin C level—more concentration than in orange and rich in antioxidants.  Potassium is also rich in apples which can benefit the heart. Carrots are rich in vitamin B that is linked to promoting better immune response. 

Carrots, apples, and oranges are great mixes for your body to protect itself and counter diseases. The spice of the green apple truly cuts through the sweetness of the carrots and oranges. If you don’t have an orange juice juicer, you can also use a blender. 

2. Celery, Tomato, and Kale

Green vegetables are rich in phytonutrients, but it also includes high levels of vitamins and minerals that boost the immune system. Kale is the juice that includes celery and tomato provide enough vitamin A. They are also enriched with vitamin C, magnesium, potassium, iron, and fatty acids. 

This mix also fights off infection and regenerates other antioxidants in the body, including vitamin E. Tomato, does the job-rich with lycopene that makes the skin supple and free from discoloration.

Lastly, this mix has anti-inflammatory and calming benefits.

3. Grapefruit and Cinnamon

Grapefruit is packed with vitamin C. The red and pink varieties are great choices because these colors indicate bioflavonoids, a kind of phytonutrient. Also, if you are sick and your taste bud does not work well, grapefruit helps keep up your appetite. 

Cinnamon is an antiviral, antibacterial, and anti-fungal machine. It also fights the pathogens that cause illness. So, it does more than boosting the immune system.

You can halve the grapefruit, broil it for a minute or two, then dust it with cinnamon. You can also add cinnamon to your coffee, oatmeal, or hot chocolate drink.

4. Turmeric and Ginger

Ginger and turmeric are known to have a distinctive taste, but these have potent anti-inflammatory and antioxidant properties. They help boost the immune system and aid in treating and preventing several chronic conditions.

Both ginger and turmeric can be consumed fresh, dried, or ground. As a drink, you may add honey to give it a little sweet taste.

5. Beet and Watermelon

Eating beets may boost your immune system and prevent chronic diseases. Nutrients such as vitamins C, folate, manganese, iron, and phytochemicals are found in beets. The same nutrients boost your immune system. 

Watermelon helps your immune system and aids muscle soreness. Muscle soreness is a typical side effect of the cold virus. It is rich in vitamin A, potassium, zinc, lycopene, and carotenoids.

Try juicing the beet and watermelon together to get the most nutrients from each one. Enjoy its taste and benefits.

6. Mango Chia

Mango is a good source of immune-boosting nutrients. Its vitamin C is 67%. It also has Vitamin E that also acts as an anticancer, and improves immunity in grown-ups.  It also has vitamin A, E, B, K, and folate. Mangoes are sweet and a great drink, whether juiced or blended.

Chia seeds have high antioxidants and vitamin contents that help prevent and stop damage to our cells. Chia seeds can be added to your mango drink. 

7. Green Tea and Matcha

Aside from being a common beverage. Green tea is known for its high antioxidant properties. This fact wards off diseases. It also has antimicrobial properties that inhibit the growth of bacteria and viruses.

Matcha is a powdered form of green tea. One cup of matcha is equivalent to 10 cups of green tea. You can add little raw honey to taste.

8. Lemonade 

You know what they say when life gives you a lemon, make a lemonade. And it is easy to make. Lemon is one of those foods that has been used for ages to prevent the common cold. Lemonade is 98% vitamin C. It helps fight diseases such as malaria and cholera. Drinking it gives you relief from colds and fever. 

The antioxidant content contained in lemons can also reduce respiratory infections such as viral or bacterial infections. Add freshly squeezed lemons to a pitcher with honey to taste and some mint leaves.

9. Pineapple, Apple, and Orange

These three are powerful vitamin C-rich fruits. Pineapple is not just a source of vitamin C but also A and E. They are essential in boosting the immune system while giving the body additional effects such as healthier skin, clearer vision, and antioxidants. Dietary fiber is also a large part that consists of pineapple.

They vary with their taste, but all in all, they produce almost the same results for your body. Either juiced or blended, all in all, they taste great together.

10. Green Juice

This is a powerhouse of supplements for a robust immune system—a strong immune system followed by stronger overall health. The best green juice recipe would include lettuce, spinach, celery, kale, and pears. All the phytonutrients are concentrated in this drink, and it will give you the best overall feeling of satisfaction in your health. 

A veggie-heavy green juice can contain 36% of your daily prescribed potassium, 20% of every vitamin A, calcium, iron, no fat, and 4 grams of protein. Juicing your glass will probably net more nutrients.

Other Tips to Boost Immune System

Boosting your immune system from disease-fighting drinks is not the only thing you can do to fight against even simple illnesses such as colds or flu. Here are proven ways that you can take to support your immune system:

Stay Active

Exercise is a powerful way to boost the immune system. It causes antibodies and white blood cells to circulate faster throughout the body. This means they can easily zero in on bugs more quickly. Not only that, being active lowers stress hormones and reduces the chance of getting sick.
Research suggests that exercise's effects may be directly relevant to virus-fighting, too. Having 30 to 60 minutes of exercise on most days of the week is ideal.

Stay on top of Stress.

There's a strong link between your immune health and your mental health. When you are under stress or anxiety, the body produces stress hormones that suppress the immune system. When you are stressed, you can tend not to eat right and get enough sleep, which can then lead to immunity.
Suppose you can’t avoid stress. At least know how to handle it. By getting regular exercise or performing a mindful meditation can reduce your chance of getting sick.

Get enough sleep

Getting enough sleep is the body’s way of recharging. So as the immune system’s. It is during sleeping or resting that the immune system needs to recharge. When you lack sleep, it only raises your stress hormones like cortisol that hampers your immune system. 
For a full eight hours, people who slept produced more T cells responsible for the immune response against pathogens. At least seven hours of sleep every night will have a lesser chance of getting colds.

Watch your diet

According to health experts, 80% of your immune system is in the gut, so when it is healthy, it tends to fight off infections faster and better. When it is not, the immune system is weaker and more susceptible to fighting off infection.
Health experts recommend the Mediterranean style of eating. This kind of diet is rich in fruits, vegetables, whole grains, and healthy fats. Healthy fats are found in fatty fish, nuts, and olive oil. 
This eating pattern is rich in vitamin C, zinc, and other antioxidants that help reduce inflammation and fight infection. It is also important to limit meat, especially processed and fried foods. 
It’s also good to include fermented foods such as yogurt, miso, sauerkraut, and kefir in the daily diet. These support the good bacteria in the gut.

Conclusion

In times of any health crisis, our immune system is our first line of defense. It is just very important to keep it up and stable. Along with enough rest and exercise, it makes wonders in your overall health both in the short and long run.




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