Hey wholesome seekers, today I’m going to talk about immune health and boosting it naturally with wholesome foods—in smoothies!
Your immune system is....
Your immune system is the body’s first line in defines against colds, flu and bacterial viruses. Incredibly, you body will recognise foreign bugs and send an army of antibodies to eliminate the threat. However, you’re immune system can only fight off these foreign invaders and infection if it’s “fed” a constant supply of protein, fatty acids, vitamins and trace minerals every day. Its like petrol for your car, you need a steady supply to power it; without you are not going very far.
In a perfect world immune boosting fuel should come from the fresh, wholesome foods you eat, but supplements can also support immune health and aid the defense. For the most part, food-sourced nutrients are far better absorbed by the body than synthetic supplements, and often come already naturally bundled with supportive nutrients to aid absorption. For example, Iron is better absorbed when consumed with vitamin C, so a steak and citrus salad would be a powerful and easily absorbed combo for those suffering Iron deficiencies. The same is true of Calcium and Magnesium, another powerful pair. Magnesium is required for proper calcium absorption. They work in harmony for many bodily functions, such as regulating heartbeat, muscle tone and contraction, and nerve conduction.
So combining immune boosting macro and micronutrients in healthy food smoothies is a very easy way to naturally, and almost effortlessly boost your body's natural defense against the common cold, COVID-19 and the seasonal flu.
1. Omega Banana Booster
The omega-3 fatty acid naturally present in walnuts can help to fight off illness. Bananas are an absolute powerhouse of goodness and provides you with potassium, fibre and essential vitamin B6.
This smoothie is a filling feed and perfect to start your day with a hearty dose of dietary fibre, vegan protein and natural immune boosters. Cinnamon is a natural antiseptic and can help the body fight off colds and the flu. Add a dash to your meals if you start to feel like you are coming down with something. I also like to add a probiotic to my smoothies like this one to help the gut and improve overall immune function.
Omega Banana Booster Recipe
1 banana, frozen makes it creamier
1/2 cup organic walnuts
1 capsule probiotic
3 tbsp rolled oats
250ml almond milk
1/2 tsp Dutch cinnamon
2 tbsp psyllium husk
2 tsp maple syrup
2 scoops vegan protein powder
2 tbsp flax seeds
Blend in high powered NutriBullet and garnish with a few crushed walnuts, banana wheels and flax seed. Enjoy as a breakfast or lunch, or halve the portion size (or share with a friend) and have as a healthy snack. If you must dash out the door, pour it into a mason jar like these from Kmart and take it with you!
This divinely delicious green smoothie by Thermomix Diva, takes on 2-minutes to make. It provides a vegetarian-friendly and gluten free smoothie made with immunity boosting ingredients you'll love so much you'll make it any day of the week. View recipe, here.
This orange smoothie from Amanda of Mindful Avocado, is jam-packed with immune boosting ingredients. Ginger, carrot, and the superfood turmeric root, make this delicious smoothie recipe an absolute cold and flu fighting and one to add to your list. View recipe here.
4. B6 Nutty Booster Recipe
Your immune system requires a daily source of vitamin B6 to help your lymphoid organs function well. Try this creamy dessert like smoothie to boost your body’s ability to fight off colds and flu.
Chia seeds are rich in antioxidants. The humble tiny seeds also boost your immune system, and as a bonus side effect, help feed and balance your gut health with dietary fibre. the happier the gut, the better your immunity.
B6 Nutty Booster Recipe
1/2 cup organic non-GMO tofu, soft
1/2 banana, frozen is best
2 tbsp flax seeds, ground
2 tbsp chia seeds
5-6 organic, Medjool dates
250ml almond milk
2 tbsp natural peanut or nut butter
2 tbsp raw cacao nibs (raw chocolate)
Add the ingredients to a high-powered blender and blitz on high until creamy and thick. I love this one in a mason jar and sprinkle a little crunchy bits on top. You will deffo need a spoon for this recipe!
Get your taste buds thanking you! This triple berry kiwi smoothie recipe by The Pretty Bee is bursting with natural antioxidants and vitamin C to help your immune system fend off seasonal colds and infection. View recipe here.
Ohhh I love green smoothies and this one by Nikole of health Nut Nutrition is chockablock full of natural immune-boosting greens smoothie, Make it in less than 5 minutes with the goodness of fresh kale, zucchini, mango, banana, and zingy ginger! View recipe here.
7. Watermelon Ginger Smash
Watermelon is naturally high in vitamins A and C, as well as potassium, all of which give your immune system a boost. Its super cheap compared to other fruits and deliciously sweet.
This is a super versatile recipe that can be used in summer as a refreshing mocktail or cocktail, or in the cooler months to boost your body's defence against the common cold.
Watermelon Ginger Smash Recipe
1/2 cup fresh watermelon flesh, include seeds
1 large orange, de-seeded, no peel
1-2 sprigs of organic mint leaves
1/2" chunk of ginger root or 1/2 tsp jarred ginger
1/2 cup crushed ice
1 probiotic capsule (I use this one)
Blend together until well combined. I love this as is, but you could add a banana and scoop of protein is you want more of a meal or a feed.
The “Coldbuster” smoothie by Heidi of Happiness Homemade is full of immunity-boosting citrus, pineapple, peaches, and strawberries to help keep your immunity up against colds and flu. View full recipe, here.
Supercharge your immune system with this "flu shot" smoothie by Danette May. Her recipe is a burst of nature’s most powerful immune-boosting superfoods. Give your immune system exactly what it needs to help you stay flu-free all winter long. View recipe here.
10. Berry Burst Smoothie
One of my favourite recipes made with sweet berries and so super simple to make. Its like a hug for your insides!
When I am teaching my Facebook group how to eat healthier and make smoothies, this is often the base recipe that I share. No matter if you have been a longtime blender babe or are just discovering the goodness, this recipe can't be beat.
Berry Burst Smoothie Recipe
1/2 cup fresh or frozen blueberries
1/4 cup fresh or frozen strawberries
1/2 banana, frozen
150ml coconut water or plant-based milk
1 probiotic capsule
1/2 cup crushed ice
Blend, baby, blend! Enjoy in a mason jar on the go or spoon it into a bowl and top with fresh berries and crushed walnuts for a little crunch.
11. Acai Berry Bowl
Acai berries are a very popular superfood and for good reason. The tiny dark blue berries are a good source of dietary fibre, provide an excellent dose of easily absorbable antioxidants and heart-healthy fats.
You may have sampled an acai bowl from one of the many superfood cafes popping up just about everywhere, but many of these fast food versions contain hidden sugars, and with all the topping choices end up being just as calorie loaded as a slice of takeaway pizza. Making your own bowls ensures you get all the superfood goodness without the excess calories or sugars.
Acai Berry Bowl
1/2 cup acai berries, or 1 pak of pure puree
1 tbsp chia seeds
1/2 frozen banana
1-2 scoops vegan Vanilla protein
1/2 cup crushed ice
250ml coconut water, organic
Blend the ingredients together and spoon into a serving bowl. Top with homemade granola, banana wheels, thinly sliced green apple, a spoonful of nut butter, blob of coconut yoghurt, and then, sprinkle with raw cacao nibs, cashew nuts, bee pollen and coconut chunks. Your turn--get creative!
I love this one by kkk of kkk. It is a clash of fresh ginger, turmeric root, spinach, manuka honey, pineapple, banana and black pepper. The list of ingredients might not be ones you'd marry up together in a blender, but this recipe is fabulous for your digestion and provides a real powerful boost for your immune system!
Put it into action. ...what are you going to try from this post?
Wishing you health + happiness,
Click to get your digital copy of the 5-Day Power Diet to boost immunity.
SHARE GOOD HEALTH!
Know someone who could benefit from this article? Share it with them: