By: Angie Moreno

 

Immune system health is a current hot topic of discussion. It should come as no surprise that studies show boosting your immune system can provide an advantage in staying healthy. A strong immune system can help fight off infection faster, as well as protect against viruses and a variety of diseases.

One of the best strategies to boost immunity is to eat a diet high in fruits and vegetables. These foods are chock full of vitamins, minerals, and antioxidants which strengthen the immune system and help fight oxidative stress which can damage cells and may also play a role in the development of a range of health conditions.

The 2015-2020 Dietary Guidelines for Americans recommends we consume 2 cups of fruit and 2 1/2 cups of vegetables daily. Unfortunately, most of us are just not getting adequate amounts in our diets. And, let’s be honest—especially when it comes to veggies—many adults aren’t big on eating their greens. A quick way to get the sufficient amount is to drink your fruits and veggies.

The purpose of this post is not to debate juicing and blending, as there are benefits to both. The point is the health benefits of fresh fruits and vegetables are vast and Americans are just not getting as much as they need.

We’ve compiled a few suggestions across the board of juices or blends to make at home. Interested in juicing but no juicer? No problem! Most sites breaking down ‘how to juice without a juicer’ list necessary equipment as a blender, spatula, mesh strainer, and bowl. For step-by-step instructions for juicing without a juicer, here are two sites we found helpful: businessinsider.com and food52.com

 

Immune Booster Sweet Green Smoothie (from foodiecrush.com )

This smoothie is packed with Vitamin C, antioxidants, calcium, and folate to boost immunity. Ingredients like ginger also help ward off symptoms associated with colds (i.e.: nausea, pain, inflammation).

Ingredients

1 cup chopped spinach and kale, packed tightly

1 1/2 cups unsweetened almond milk (or other milk substitute)

1 1/2 cups frozen mix of mango, pineapple, and kiwi chunks

1/2 teaspoon freshly grated ginger

1/2 lemon, juiced

Instructions

Add spinach and kale to a blender with almond milk and blend well. Add frozen fruit, ginger and lemon and blend until smooth. If smoothie is too thick, add more almond milk 1 tablespoon at a time.

Recipe Notes

If using fresh fruit instead of frozen, reduce almond milk to 1 cup and slowly add more to make preferred thickness. Or, add 3-4 ice cubes before blending.

 

Mango-Turmeric Vitamin C Smoothie (from livesimply.me)

This citrusy smoothie is loaded with vitamin C, vitamin A, vitamin E, fiber, and antioxidants to bolster your immunity.

Ingredients

1 cup almond milk (or milk substitute, or 1% milk)

1 large ripe banana

1 large orange such as a navel orange with the rind removed

1/2 in peeled fresh turmeric or 1/4-1/2 tbsp turmeric powder

1 cup frozen mango chunks

Instructions

Add ingredients to high-speed blender starting with liquid/soft ingredients and finishing with frozen mango chunks. FYI—You may need to add more liquid during blending. Blend smoothie for 40-60 seconds, until well combined.

 

Beet, Carrot, Ginger, and Turmeric (from healthline.com)

Root vegetables help the immune system and decrease inflammation—an immune response to infections. High in vitamins C, E, A, iron, and calcium, this blend is as healthy as it is refreshing.

Ingredients

1 medium beet, peeled and chopped

3 medium carrots, well-scrubbed and chopped

1 medium blood orange (or any juice orange), rind and seeds removed

½ a lemon, rind and seeds removed

2 inch piece turmeric root

1 inch piece fresh ginger

Pinch of cayenne pepper

Pinch of freshly ground black pepper

Instructions

Pass all the ingredients up through the cayenne pepper through a juicer. Stir in pinch of cayenne pepper and a pinch of black pepper and serve immediately over ice.

Recipe Notes

Fresh juice is best enjoyed immediately. But, juice can be stored in an airtight container and refrigerated for up to 3 days. If you can’t find fresh turmeric, stir in 1 tsp of organic turmeric powder instead.

 

Kale Mary (from seriouseats.com)

Not your usual juice blend, this is a healthy take on a Bloody Mary. With tomato and celery juice, there is more than enough vitamin A. And, horseradish may also provide anti-inflammatory benefits.

Cheers!

 

Ingredients

1 teaspoon prepared horseradish

1 tablespoon soy sauce

1/2 cup plus 2 tablespoons (5 oz.) fresh tomato juice (from about 2 pints grape or cherry tomatoes)

1/4 cup (2 oz.) fresh kale juice (from about 1/2 pound kale)

2 tablespoons (1 oz.) fresh celery juice (from 4 ribs celery)

2 tablespoons (1 oz.) juice from 2 lemons

Dash hot sauce (*optional, or add a couple dashes if you like it spicy!)

Garnish: celery rib (*optional)

Instructions

Mix horseradish and soy sauce in a glass. Add tomato juice and stir well until horseradish is well distributed. Add kale juice, celery juice, lemon juice, and hot sauce. Stir well. Serve with celery rib garnish, over ice if desired. Makes two 8-oz. servings.

 

Citrus Explosion Juice (from theblackpeppercorn.com )

A beefed up—or rather ‘fruited’ up— take on OJ, this juice is loaded with vitamin C. Citrus fruits help regulate high blood pressure as well as fight against viral infections, so drink up all the benefits!

 

Ingredients

2 navel oranges

1 grapefruit

4 clementine oranges

1/2 lemon

Instructions

Peel the citrus fruits and cut into quarters. Juice all the citrus fruits. Mix well and serve chilled.