Building up your immune system can mean reducing your chances of chronic diseases, warding off colds, keeping the flu at bay and helping fight infections. Your immune system is affected by a number of factors including your current health, genetics, diet and exercise. Healthy changes can be made to your diet to help you boost your immune system. One way to make these changes is to make and eat smoothies that are rich in an assortment of immune-boosting nutrients. Remember to always talk with your doctor if you are sick.
Step 1
Make a nutrient rich smoothie on a daily basis, using a blender. Adding a healthy smoothie to your diet each day can be a way for you to increase your intake of immune-boosting nutrients.
Step 2
Consume the smoothie either as a snack or as a portion of a meal. Make sure to compensate for the calories your smoothies adds to your diet by cutting back on other foods. This will help you avoid unwanted weight gain.
Step 3
Use an assortment of different fruits in your smoothies. Change the fruits you use in your daily smoothies to help increase the variety of nutrients you take in.
Step 4
Pick fruits to use in your smoothies that contain higher amounts of vitamin C. All fruits have some vitamin C, but some have more than others. Try strawberries, kiwi, oranges papaya and grapefruits. Possible combinations of fruits to use in the smoothie include strawberries, bananas and a 100 percent orange juice; mixed berries such as blueberries, raspberries and strawberries; or a kiwi, banana and strawberry smoothie.
Step 5
Add a serving of ground flaxseed to every smoothie. Follow the serving size on the produce label to determine your exact serving size. Flaxseed will increase the omega-3 fatty acid content of the smoothie and the healthy fat content will help keep your immune system functioning properly.
Step 6
Blend 1/2 serving of protein into the smoothie. Having enough healthy protein in your diet helps your immune system maintain proper functioning. Lack of dietary protein can weaken your immune system. Add proteins like peanut butter or soft tofu to the smoothie.
Step 7
Include a source of vitamin E in your smoothies. According to the Office of Dietary Supplements National Institutes of Health, vitamin E is an antioxidant that plays a role in keeping your immune system healthy. Use foods such as ground almonds, mangoes, peanut butter, spinach and tomatoes to increase the vitamin E in your smoothies.
Step 8
Mix beta-carotene-rich foods into some of your smoothies. According to ABC News, vitamin A, or beta-carotene, helps promote communication between your cells, which is important to keep your immune system healthy. Possible beta-carotene rich foods to add include sweet potato or pumpkin. Add a couple of tablespoons to several of your smoothie mixes throughout the week.
Step 9
Blend all the ingredients of each smoothie together with a half a cup of ice, fat free yogurt or fat-free milk or soy milk. What you choose to blend your smoothie with will depend on how thick you want it. Avoid adding whole milk, ice cream or sugar to your smoothie.
Things You'll Need
- Blender
- Fruit
- Peanut butter
- Soft tofu
- Orange juice
