Posted on: April 8, 2020 at 5:09 pm
Last updated: April 9, 2020 at 8:49 am

With the current outbreak, everyone would like to have their immune function in top shape to try and to help fend off any incoming viruses. Luckily, immune-supporting juices can taste delicious and contain a wide variety of nutrient-packed fruits and vegetables. So whether you’re trying to pack some extra nutrition into your diet or are just looking for a healthy beverage, you can check out this list of 10 healthy immune supporting juices.

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How to Support the Immune System During an Outbreak

Before we begin, let’s just make one thing clear: lifestyle choices like consuming healthy foods and juices are secondary when it comes to preventing viral infections, particularly the novel coronavirus. No supplements, diet, or lifestyle modification can 100% protect someone from the virus. Proper hygiene (handwashing, hand sanitizing) and social distancing, are still the most important lines of defense against the spread of the virus. This includes coughing or sneezing into the crook of your elbow to avoid spreading germs, staying at least 3-6 feet from others in public, avoid touching your face when out, and washing your hands frequently. [1]

Once you’ve mastered these practices you can start focusing on fortifying your immune system the best you can, and here are some ways you can do that:

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  1. Exercise regularly
  2. Get enough sleep
  3. Stay hydrated
  4. Manage your stress levels
  5. Eat more whole plant foods like fruit, vegetables, nuts, seeds, and legumes that are rich in nutrients like vitamin C, zinc, selenium, vitamin D, polyphenols, and fiber. [2]

For instance, apples, carrots, and oranges are rich in infection-fighting vitamins, potassium, and folic acid. Oranges are a well-known provider of vitamin C, a potent free radical scavenger. Strawberry and mango are a sweet combination packed with vitamins A (as beta carotene), C, and E, as well as iron and folate. Pumpkin seeds are underrated immune boosters that can also help one’s hair, skin, and bone health. [3] Don’t forget herbs and spices like ginger, cayenne, and turmeric, they’re phytochemical powerhouses!

One way to enjoy these healthy foods is through juices and smoothies. Enjoy these ingredients plus more in the following recipes. (Note: If you don’t have a juicer, simply add a cup of coconut or almond milk to the ingredients and mix them in a blender for a delicious smoothie.)

Read: Turmeric Squash Soup for Inflammation, Sickness, and Bloating

10 Juices to Boost the Immune System

The Green Monster

Ingredients:

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  • 2 cups raw spinach
  • 2 oranges
  • 2 stalks of celery
  • 1-inch cube of ginger root

Peel and cut each ingredient to fit into the juicer, and then pass them through the juicer. Pour into a glass and enjoy!

If you don’t have a juicer that can juice leafy greens, then juice the oranges, celery and ginger, then mix with the spinach in a blender with some ice cubes. It will have the texture of cool smoothie.

The Spicy Immunity Kick

Ingredients:

  • 1-inch cube fresh turmeric
  • 1-inch cube fresh ginger
  • 1 lemon

Juice these ingredients to make a delightfully spicy immune fortifying shot. It can be quite spicy so either down it in one go or enjoy as a sipper if you like the heat.

Bright Breakfast Juice

Ingredients:

  • 2 medium to large carrots, tops trimmed
  • 1 granny smith apple, quartered and cored
  • 1 orange, peeled

Rinse everything thoroughly, then juice them according to the recommendations of your juicer.

Read: Health Benefits of Elderberry (Immune Support) 

Sweet and Sour Juice 

Ingredients:

  • 2 beets, peeled and cut up to fit into your juicer
  • 3 carrots, washed
  • 1 green apple, cored
  • 1-inch cube of ginger
  • 1 lemon

Pass all the ingredients through your juicer, and enjoy!

Hydrating Green Juice

Ingredients:

  • 1 broccoli stem, no florets
  • 1 cucumber
  • 2 to 3 leaves of fresh kale
  • 2 to 3 pears
  • 1 lemon

Pass all of the ingredients through the juicer, and enjoy!

Read: Immune Supporting & Throat Soothing Popsicles

Soothing Ginger Lemon ‘Tea’

Ingredients:

  • 2-inch cube ginger
  • 1 lemon
  • 1 tablespoon honey 
  • ¾ of a tea mug of boiled water

Juice the ginger and lemon together. You’ll likely make enough juice to make 2 to 4 cups of the hot ginger mixture. Add the ginger-lemon juice to the boiled water, and drizzle in the honey while stirring. Sip whenever you crave something hot, soothing, and immune-boosting.

Strawberry Mango Banana Smoothie

Ingredients:

  • 10 strawberries
  • 1 mango, cored and skinned
  • 1 banana
  • Orange juice, either fresh or store-bought

 Place everything into a blender with a handful of ice cubes and blend until thick and smooth. (This smoothie can also be made with frozen strawberries and mangos.) Enjoy this sweet drink along with all of its vitamins and folate.

Pumpkin Seed Milk

Ingredients:

  • 1 cup raw pumpkin seeds
  • 3 cups water, filtered if at all possible
  • Pinch of sea salt

In a medium-sized bowl, cover the seeds with water and add a tiny pinch of sea salt, then cover with a tea towel. Soak the pumpkin seeds in water for eight hours. The salt will draw out the bitter enzymes and anti-nutrients in the seeds.

After eight hours, discard the soaking water. Rinse the seeds several times.

Place the seeds, three cups of filtered water, and the pinch of sea salt into a blender, and blend for 30 to 60 seconds or until the seeds are completely mashed. The milk should have a slightly white-green tint to it. 

This milk will last two to three days in the fridge if you want maximum nutritional benefits. 

Kale Pineapple Juice

Ingredients:

  • ¼ fresh pineapple, chunked
  • 4 fresh kale leaves, roughly chopped
  • 4 swiss chard leaves or large spinach leaves
  • 1 lime

Juice the ingredients according to juicer instructions, and enjoy! 

Flu Fighter Shot

Ingredients:

  • 1 lemon
  • 1 orange
  • 1-inch ginger cube
  • 1 tablespoon honey
  • 1 clove garlic, minced and set aside for 10 minutes
  • Pinch of cayenne pepper
  • ¼ teaspoon turmeric powder
  • Pinch of black pepper
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon hot water

Juice the lemon, orange, and ginger into a glass. Add honey, turmeric powder, and hot water. Stir until the honey is combined. Add the rest of the ingredients and stir. This juice is not as tasty as the others on the list, but it can pack a punch of nutrients. Enjoy it as a shot. 

Recipe credits Juicing for Health

Keep Reading: Don’t Just Avoid the Virus — Help Defeat It by Strengthening Your Immunity

  1. World Health Organization. Coronavirus disease (COVID-19) advice for the public https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
  2. SaVanna Shoemaker, MS, RDN, LD. 9 Ways to Boost Your Body’s Natural Defenses. Healthline. https://www.healthline.com/nutrition/how-to-boost-immune-health April 1, 2020
  3. Erica Lokshin, RD and Christal Yuen. 10 Immunity-Boosting Juices to Drink When You’re Sick. Healthline. https://www.healthline.com/health/juice-immune-system-boost#takeaway April 3, 2017
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Sarah Schafer
Founder of The Creative Palate
Sarah is a baker, cook, author, and blogger living in Toronto. She believes that food is the best method of healing and a classic way of bringing people together. In her spare time, Sarah does yoga, reads cookbooks, writes stories, and finds ways to make any type of food in her blender. Her blog The Creative Palate shares the nutrition and imagination of her recipes for others embarking on their journey to wellbeing.

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