Chelsea Golub, Registered Dietitian Nutritionist and founder of Eat Healthy With Chelsea, authored this story.
While no single food or beverage is going to prevent you from getting sick, there are definitely certain foods and beverages that can help promote a strong immune system. What I always talk about first and foremost with my clients to help boost their immune systems are the basics: have a nutrient dense diet rich in vitamins and minerals (which provide lots of antioxidants), get quality sleep, stay physically active, hydrate with water, manage stress, and practice self care. These are all very important pieces of the puzzle. Remember: It’s not just diet. It’s also lifestyle!
With that being said, other than water, having a smoothie everyday is the beverage I would say you should be drinking daily for a stronger immune system. Here’s why:
Smoothies vs. Juices
I prefer smoothies over juices for many reasons. When you juice a fruit or a vegetable, you lose the fiber. Fiber is important because it helps stabilize blood sugar levels, promotes healthy gut bacteria, keeps you fuller longer, and bulks your stool among many other benefits. Additionally, fiber is something that most people do not get enough of, so this is a great way to get some extra fiber in your diet. Another reason is because fruits and vegetables are loaded with vitamins and minerals—exactly what our bodies need for a strong immune system and to fight off infections.
Ingredients You Should Be Adding To Your Smoothie
Fruits and vegetables
Fruits and vegetables in general are extremely healthy and nutrient dense. When choosing what goes in your smoothie, think about choosing foods that are high in antioxidants, which help protect your cells from damage from free radicals.
Vitamin C
This is a powerful antioxidant that helps fight off infections in the body. When you think of Vitamin C, citrus fruits like oranges and grapefruits might immediately come to mind. This is definitely correct, but there are also plenty of other fruits and veggies that provide this antioxidant. Some of my favorite vitamin C rich fruits and vegetables to add to a smoothie are spinach or kale (I promise you don’t even taste them), strawberries, kiwi, mango, and papaya.
Blueberries are another antioxidant powerhouse because they provide anthocyanin—which gives them their blue color.
*Pro tip: Buy frozen fruits or vegetables for smoothies or freeze fresh fruits or veggies when they’re about to go bad instead of throwing them out. This will help make your smoothie nice and cold without watering it down by adding ice cubes.*
Vitamin E
Vitamin E is another antioxidant that is very important in helping your immune system to function. My favorite way to add vitamin E to smoothies is to add natural peanut butter or almond butter (without any added sugar if possible). Not only will you reap the benefits by getting the vitamin E, but you’ll also add protein and healthy fats to promote satiety and create more of a balanced smoothie.
Zinc
Zinc is another mineral that helps boost your immune system. By adding a scoop of plain Greek yogurt to your smoothie you’ll get that added zinc—not to mention, more protein and probiotics. It’s a win-win!
Overall, the formula for a great smoothie would be to add these antioxidant rich foods: Antioxidant / Vitamin C rich fruits and vegetables + Vitamin E rich nut butters + Zinc rich plain Greek yogurt. If you're looking to change things up a bit, another beverage that I would also recommend is green tea. It has many benefits including providing your body with catechins (a polyphenol compound), which are natural antioxidants that help prevent cell damage.
