10 Drinks To Boost Your Immune System To Stay Healthy

As easy as protection against illnesses and diseases, the immune system works, but it is not as simple as it sounds. It has a complex system and cycles that ordinary people may not completely understand.

Yet, its goal is to protect your body from harmful health risks.

Our body produces its defense mechanism to fight any foreign matter that enters the body.

However, it needs help to achieve optimal function, such as vitamins and minerals our body doesn’t typically produce. We get these through the foods and drinks we consume.

Let’s examine the essential nutrients that contribute to boosting our immunity.

Essential Nutrients That Boost the Immune System

There’s a selection of foods to help supplement our daily dietary needs. These foods help us in various ways, from strengthening our muscles and bones to faster recovery from illnesses, growth and development, and boosting our body’s defense system.

Let’s first learn about 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 antioxidants, but not enough to counteract all the free radicals to which it is exposed. Due to pollution and stress, these natural antioxidants may not be enough for our lifestyle.

Together with vitamin E, these are effective antioxidants.

Foods with high vitamin C

Citrus fruits
Berries
Broccoli
Red and green peppers

2. Vitamin E

As already mentioned, vitamin E is a powerful antioxidant. It is a collective name for a group of fat-soluble compounds with specific activities.

The body is also exposed to free radicals from environmental sources, such as air pollution, cigarette smoke, and ultraviolet radiation from the sun.

This fat-soluble solution helps prevent chronic diseases associated with free radicals.

It is also involved in immune function. Several food choices are excellent sources of vitamin E. Seeds, nuts, and vegetable oils are among the best sources of this essential nutrient.

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 health, where a lack could lead to skin lesions, intellectual disability, and impaired visual function.

Foods with Zinc

Peanut butter
Sunflower seeds
Peanuts and Almonds
Wheat germ oil

4. Carotenoids

Carotenoids are pigments found in photosynthetic bacteria, algae, and plants. These pigments produce bright yellow, red, and orange colors in fruits, vegetables, and plants.

Carotenoids are a type of antioxidant that is beneficial to humans.

There are more than 600 different types of carotenoids. Some, such as beta-carotene, help 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 essential fatty acids that activate cells in the adaptive immune system.

After the first encounter, the adaptive immune system develops memory. During the second encounter, the immune response will be much more efficient.

In addition to its immune-health benefits, it can also improve eye and brain health during pregnancy and early life, reduce the risk of 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 often say that having a healthy body is a result of having a healthy gut. Probiotics contain the beneficial bacteria Lactobacillus, which aid in digestion and gut health. They affect nerves that control gut movement and help send food through your gut.

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.

It has other bodily roles, including modulating cell growth, neuromuscular and immune function, and reducing inflammation.

Food Sources of Vitamin D

Broccoli
Carrots
Apple
Sunflower seeds

10 Immune-Boosting Drinks

Some people love to get these boosts from drinking. Drinking these vitamins and minerals makes it easier for the body to absorb them, so getting them through a drink is much better.

Here are ten immune-boosting drinks to help you stay 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 high vitamin C content, which is more concentrated than that of oranges, and are rich in antioxidants. Potassium is also rich in apples, which can benefit the heart. Carrots are rich in vitamin B, which 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. You can also use a blender if you don’t have an orange juice juicer.

2. Celery, Tomato, and Kale

Green vegetables are rich in phytonutrients but also contain high levels of vitamins and minerals that boost the immune system. Kale juice is a blend that includes celery and tomato, providing a good source of 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. Lycopene, found in Tomato, does the job of making 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 the presence of bioflavonoids, a type of phytonutrient. Additionally, if you are sick and your taste buds are not functioning well, grapefruit helps maintain your appetite.

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

You can halve the grapefruit, broil it for a minute, and then dust it with cinnamon. Add cinnamon to your coffee, oatmeal, or hot chocolate.

4. Turmeric and Ginger

Ginger and turmeric have distinctive tastes, but they also 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 in various forms, including fresh, dried, or ground. To sweeten a drink, you can add honey.

5. Beet and Watermelon

Eating beets boosts your immune system and reduces the risk of 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 support the immune system and can reduce muscle soreness, a common symptom of a typical cold virus. It is also rich in vitamin A, potassium, zinc, lycopene, and carotenoids.

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

6. Mango Chia

Mango is a good source of immune-boosting nutrients. Its vitamin C content is 67%. It also contains Vitamin E, an antioxidant that improves adult immunity. Mangoes also contain vitamins A, E, B, K, and folate. They are sweet and make a great drink, whether juiced or blended.

Chia seeds contain high amounts of antioxidants and vitamins, which help prevent and stop cell damage. You can add them 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. To taste, you can add a little raw honey.

8. Lemonade

You know what they say when life gives you a lemon: make lemonade. And it is easy to make. Lemons are one of those foods used for ages to help 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 in lemons can also help reduce respiratory infections, including those caused by viruses or bacteria. Add freshly squeezed lemon juice to a pitcher with honey and a few mint leaves to taste.

9. Pineapple, Apple, and Orange

These three are powerful, vitamin-rich fruits. Pineapples are a source of vitamins C, A, and E. They are essential in boosting the immune system and providing the body with additional benefits, such as healthier skin, clearer vision, and increased antioxidant levels. Dietary fiber is also a large part of pineapple.

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

10. Green Juice

This is a powerhouse of supplements for a robust immune system—a strong immune system that leads to stronger overall health.

The best green juice recipe would include lettuce, spinach, celery, kale, and pears.

This drink concentrates all the phytonutrients, providing the best overall health benefits.

A veggie-heavy green juice can contain 36% of your daily recommended 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 the Immune System

Boosting your immune system with disease-fighting drinks is not the only way to fight against even simple illnesses, such as colds or the 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 more quickly throughout the body. Being active also lowers stress hormones and reduces the chance of getting sick.

Research suggests that exercise's effects may also be directly relevant to virus-fighting. It is ideal to exercise for 30 to 60 minutes on most days of the week.

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 stressed, you tend not to eat properly and get enough sleep, which can lead to a weakened immune system.

Suppose you can’t avoid stress. At least I know how to handle it. Regular exercise or mindfulness 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 increases stress hormones, such as cortisol, which can impair your immune system.

For eight hours, people who slept produced more T cells, which are responsible for the immune response. Getting at least seven hours of sleep every night can lower your chances of getting a cold.

Watch your diet

According to health experts, approximately 80% of your immune system is located in the gut, which enables it to fight off infections more effectively when the gut is healthy. When it is not, the immune system is weaker and more susceptible to fighting off infection.

Health experts recommend the Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats. These 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 support the immune system. It is also important to limit meat, especially processed and fried foods.

It’s also beneficial to incorporate fermented foods, such as yogurt, miso, sauerkraut, and kefir, into the daily diet. These support the good bacteria in the gut.

Conclusion

Our immune system is our primary defense during any health crisis, so maintaining health and stability is crucial.

This, along with sufficient rest and exercise, does wonders for our overall health in both the short and long term.

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