To increase the body’s defenses and strengthen the immune system, it is very important to include foods rich in vitamins and minerals in your daily diet. One of the simplest ways to do this is to prepare juices and smoothies that include fruits, vegetables, seeds and/or nuts, as these are the foods that contain the greatest amount of nutrients important for immunity.
When immunity is reduced, the person has a greater chance of contracting illnesses and, therefore, the ideal is to consume these juices regularly, as this way it is easier to ensure that the body has a sufficient supply of vitamins and minerals, such as vitamin C, vitamin A and zinc, which are essential for stimulating, regulating and increasing the body’s defense cells.
See below how to prepare juices to strengthen the immune system:
1. Carrot juice with beetroot
This carrot and beetroot juice is an excellent home remedy to strengthen the immune system, as it is rich in beta-carotene and iron. Furthermore, by adding ginger to the juice it is possible to obtain a strong anti-inflammatory and antioxidant action, which helps prevent and improve respiratory problems, such as flu, cough, asthma and bronchitis, for example.
Ingredients
- 1 raw carrot;
- ½ raw beet;
- 1 tablespoon of oats;
- 1 cm of fresh ginger root;
- 1 glass of water.
Preparation mode
Wash, peel and cut all ingredients into pieces. Then pass it through a centrifuge or blender, and mix well until you obtain a homogeneous mixture. The ideal is to drink 1 glass of this juice per day.
2. Strawberry Mint Smoothie
Strawberries are rich in vitamin C, which is a powerful antioxidant that helps fight free radicals, which favor the emergence of some diseases. Furthermore, as it contains natural yogurt, this vitamin is also rich in probiotics, which help maintain healthy intestinal flora.
By adding mint it is also possible to obtain an antiseptic effect, which reduces the growth of various types of microorganisms in the digestive system.
Ingredients
- 3 to 4 strawberries;
- 5 mint leaves;
- 120 ml of natural yogurt;
- 1 dessert spoon of honey.
Preparation mode
Blend all ingredients in a blender and drink 1 glass a day. If the mixture is too thick, you can add a little water or skimmed milk. Strawberries can also be frozen in advance to obtain a more refreshing smoothie.
3. Green juice with lemon
This green juice is rich in vitamin C, but also in folate, which is a vitamin that participates in the formation and repair of DNA and that, when it is reduced in the body, can affect the cells of the immune system.
This juice also contains ginger, lemon and honey, which when consumed regularly appear to increase the body’s natural defenses.
Ingredients
- 2 cabbage leaves;
- 1 lettuce leaf;
- 1 medium carrot;
- 1 stalk of celery;
- 1 green apple;
- 1 cm of fresh ginger root;
- 1 dessert spoon of honey.
Preparation mode
Wash and cut all ingredients into pieces. Then, pass it through a centrifuge or blender and mix until a homogeneous mixture is obtained. Drink 1 glass a day.
4. Papaya, avocado and oat smoothie
This vitamin is another excellent way to consume all the important nutrients for strengthening the immune system, as it contains vitamin A, zinc, silicon, selenium, omegas and vitamin C.
Ingredients
- 1 natural yogurt;
- 2 tablespoons of oats;
- 1 Brazil nut or 3 almonds;
- ½ small papaya (150 g);
- 2 tablespoons of avocado.
Preparation mode
Place all the ingredients in the blender and blend until you obtain a homogeneous mixture. Drink 2 to 3 times a week.
5. Tomato juice with lemon
Tomatoes are rich in antioxidants that help protect the body’s cells against damage from free radicals, which can compromise the immune system, such as beta-carotene, vitamin C and vitamin E.
Ingredients
- 3 large ripe tomatoes;
- Juice of ½ lemon;
- 1 pinch of salt.
Preparation mode
Wash and cut the tomatoes into pieces, place in a pan and cook over low heat for 10 to 15 minutes. Then strain and add salt and lemon. Finally, let it cool and drink.
6. Pitaya, banana and yogurt smoothie
Pitaya has vitamin C and antioxidants, such as betacyanin, which are compounds that help increase the body’s response against viruses, fungi and bacteria.
Furthermore, bananas contain vitamin B6, which promotes the formation of antibodies and immune system defense cells.
Ingredients
- 1 pitaya;
- 1 cup of strawberries;
- 1/2 ripe banana;
- 1 teaspoon of honey (optional);
- 1 cup of natural yogurt;
- 1 cup of ice cubes.
Preparation mode
Remove the skin from the pitaya and cut into cubes, wash the strawberries and place all the ingredients in the blender. Blend for 1 minute and then drink.
7. Kiwi and pear smoothie
Kiwi is a fruit with an excellent amount of vitamin C, which together with coconut milk, which has antimicrobial properties, helps increase the body’s defenses.
Pear, in addition to having vitamin C, has other antioxidant compounds, such as epicatechin, catechin and caffeic acid, which contribute to the production of white blood cells, which are the cells responsible for the body’s defense.
Ingredients
- 2 kiwis;
- 2 pears;
- 1/2 cup coconut milk.
Preparation mode
Blend all the ingredients and drink immediately, without sweetening. It is important that this vitamin is consumed as soon as it is prepared, as this way it is possible to maintain its properties.
