You’re doing everything in your power to stay healthy this season, but you may be missing out on one very tasty way to do it: immune-boosting smoothies! From vitamin- and mineral-packed fruits and veggies to flavorful seeds and spices, your inner defenses (and taste buds) will thank you for mixing up these delicious and nutritious sips.
1. Apple Cinnamon Smoothie
Apples and cinnamon go together like PB&J. That’s one of the reasons why dietitian Amanda Nicole, R.D.N., loves this flavorful treat. It’s loaded with immune-boosting goodies like a high-fiber apple, riced cauliflower (which creates a creamy texture), hearty oats, almond butter, and a dash of spicy cinnamon.
“Apples, oats, and almond butter are all high in fiber, a nutrient that feeds the good bacteria in your gut. This has been found to strengthen your immune system,” she says. “This smoothie also provides a ton of antioxidants from the cauliflower, almonds, and cinnamon. Research has found that antioxidants support the immune system by neutralizing free radicals in the body.”
Nicole also recommends adding a scoop of protein powder to the immune-boosting mix to strengthen body tissues and defend your body from infections.
Ingredients:
- ½ cup unsweetened almond milk
- ½ diced apple
- ½ cup ice
- 1/4 cup frozen riced cauliflower
- 2 Tbsp oats
- 1 date
- 1 Tbsp almond butter
- 1 scoop vanilla protein powder of choice
- 1 dash cinnamon
2. Beets and Mixed Berries Smoothie
This immune-boosting smoothie is packed with rich ruby fruits, veggies, and a special secret ingredient.
Due to their deep color pigment, berries have high antioxidant levels, says Nicole. In fact, just one cup of strawberries contains 150 percent of the recommended daily intake (RDI) of vitamin C. This boosts the immune system by encouraging the production and effectiveness of white blood cells.
Beets also have a deep color pigment, mostly coming from the antioxidant betalain. This is a powerful antioxidant that supports overall health, she says.
Read More: 5 Signs Your Need More Zinc
The real secret ingredient here, though: hemp seeds. These seeds give the smoothie a creamy texture and are a sneaky source of the mineral zinc, which boosts immunity, Nicole says.
Ingredients:
- 1 cup unsweetened almond milk
- 1 cup frozen mixed berries
- 1/4 cup sliced beets
- 2 Tbsp hemp seeds
- 1 date
- 1 scoop vanilla protein powder of choice
3. Avocado Citrus Smoothie
This flavor bomb will not only delight your taste buds but will bolster your disease-fighting cells too.
“This smoothie is loaded with vitamin C, which is a powerful antioxidant and stimulates antibody production to support the immune system.” says dietitian Allison Butler, M.P.H, R.D. “The avocado also adds healthy fat and makes the smoothie creamy without any dairy.”
Butler recommends pairing this smoothie with a vitamin D supplement. We get most of our vitamin D from the sun, so it’s harder to come by during cold winters, when we spend so much time indoors.
Read More: Why Vitamin D Is Important For Your Immune System
Since vitamin D is a fat-soluble vitamin, it’s better absorbed when taken with a fat-containing meal or snack. That’s where this smoothie comes in.
Ingredients:
- 1 cup frozen mango
- ½ avocado
- 1 Tbsp lime juice
- 1 cup orange juice
4. Pumpkin Pie Smoothie
Swap that pumpkin spice latte for this immune-boosting treat. Blended with flavorful pumpkin and spices, it’ll be your new favorite breakfast.
“Pumpkins get their orange color from beta carotene, which converts to vitamin A in the body to protect the skin and eyes against pathogens and help keep the cells healthy,” says Nicole. “Pumpkins also contain vitamin C and vitamin E, which boost the immune system.”
Meanwhile, the banana in the smoothie gives it a creamy texture and contains prebiotics that feed the good bacteria in your gut. Bananas are also high in vitamin B6, a vitamin essential for healthy immune function, Nicole adds.
Ingredients:
- 1 cup unsweetened almond milk
- ½ cup pumpkin puree
- 1/4 cup frozen riced cauliflower
- 1 frozen banana
- 1 date
- 1 Tbsp almond butter
- 1 scoop vanilla protein powder of choice
- 1 tsp pumpkin pie spice
- ½ tsp vanilla extract
5. Green Power Smoothie
A sip of this green goodness will give your immunity a powerful punch. The spinach in it is rich in vitamin C and numerous other antioxidants, which may shorten the length and severity of a cold, says Nicole.
Nicole also recommends adding a dash of cinnamon to your smoothie, which gives it a decadent seasonal flavor—and the added bonus of antioxidants called polyphenols.
Ingredients:
- ½ cup almond milk
- 1 cup spinach
- 1 frozen banana
- 2 Tbsp peanut butter
- 1 scoop of vanilla protein powder of choice
- dash of cinnamon
6. Ginger and Greens Smoothie
This green smoothie is another immune-booster. Butler loves using a power greens mix in this recipe, but spinach or kale works just as well.
“Greens provide iron, which activates immune cells, and vitamin A, which keeps tissues for organs healthy,” says Butler. “The almond milk has vitamin E, an antioxidant that neutralizes free radicals and supports immune function.”
Read More: 5 Health Benefits Of Ginger
What’s more, this smoothie takes you on a trip to the tropics with pineapple and kiwi, which are filled with vitamin C. Ginger is also a powerful anti-inflammatory root, and has properties that can soothe an upset stomach and calm a sore throat, she adds.
Ingredients:
- 1 cup of leafy greens
- 1 cup unsweetened almond milk
- 1 cup frozen pineapple
- 1 peeled kiwi
- ½ tsp peeled and ginger
- ½ lemon, juiced
7. Chocolate Avocado Smoothie
This creamy, chocolatey sip is a truly delicious way to give your body an immune boost and the gift of some much-needed vitamins.
“Avocado is rich in vitamin E, which is an antioxidant that protects the cells and DNA from oxidative damage,” says Nicole. “Also, avocados are high in soluble fiber, which promotes healthy gut bacteria.”
Plus, we need avocado’s fat to absorb fat-soluble vitamins A, D, E, and K.
Instructions:
- 1 cup almond milk
- ½ avocado
- ½ cup ice
- 1 frozen banana
- 1 scoop chocolate protein powder of choice
- 1 tsp vanilla extract
Enjoy!