A smoothie that will boost your immunity includes ingredients with vitamins A, C and E, zinc, antioxidants, probiotics and omega-3 fatty acids. These nutrients support your immune system and help prevent many diseases and illnesses. A smoothie for immunity, as part of a well-balanced diet, may help reduce the severity of a cold and support your overall health at the same time.
Yogurt
Yogurt makes a good smoothie base and it is one of the best ways to incorporate probiotics into your diet. Probiotics are healthy bacteria that are found in fermented foods and increasing your count allows your body to produce more white blood cells, which in turn fight off disease. Look for yogurt that contains live and active cultures. Dairy products, including yogurt, contain zinc, which fights bad bacteria that could make you sick. Choose low-fat versions to control fat and calorie content in your smoothie. Both frozen and refrigerated yogurt creates a smooth texture.
Fruits
You can combine many different fruits for smoothies and fruits are some of the best sources of immunity supporting nutrients. Oranges are one of the best sources of vitamin C, which plays a primary role in preventing illness. Other good sources of vitamin C include strawberries, mangoes, cantaloupe and pineapple. Vitamin C is also considered an antioxidant, which is a compound that can fight the free radical damage which may contribute to the development of certain cancers, according to Medline Plus. A diet rich in antioxidants counteracts this damage and may cut your risk of heart disease as well.
Spinach
Many smoothie recipes incorporate spinach in combination with fruits to increase nutrient content. The sweet taste of the fruit generally covers up any of bitterness from the spinach. Spinach contains vitamin E which can help fight viruses. Spinach is a good source of antioxidants, including vitamins A and C, which boost your immunity and increase your nutrient intake. Spinach contains vitamin E, another vitamin that is considered an antioxidant, and can help fight viruses.
Flaxseed
Omega-3 fatty acids may conjure up images of salmon, but flaxseed is another source of this heart-healthy fat. The omega-3 in flaxseed also enhances the production of white blood cells in your body. Adding ground flaxseed to a smoothie creates a slightly nutty flavor that pairs well with many immunity boosting fruits and you may find that you don't even notice a taste difference. Flaxseed is available in many health food stores and some supermarkets where baking items are displayed.
References
- Centers for Disease Control and Prevention: Fruit and Vegetable of the Month
- AskDrSears.com: Feeding Your Immune System
- ABC News; Ten Foods to Kick a Cold and Boost Your Immunity; Radha Chitale; October 2008
- Office of Dietary Supplements: Zinc
- Office of Dietary Supplements: Vitamin E
- Medline Plus: Antioxidants
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