An apple a day keeps the doctor away. This simple statement summarizes the importance that nutrition plays in supporting the body's natural defenses against harmful invaders such as viruses. By focusing on prevention, this will reduce the possibility of having to receive treatments which means less visits to the doctor's office. One helpful way to incorporate nutrients into one's diet is by drinking smoothies packed with immune-boosting ingredients such as antioxidants, vitamins and minerals.

These are some smoothie recipes to fight the flu:

1. Cold Buster Smoothie

1 frozen banana

1 large orange peeled and segmented

1 cup frozen mango chunks

1/2 cup dairy-free yogurt

1 small carrot peeled and coarsely chopped

1/2 teaspoon ground ginger

1/4 teaspoon ground turmeric

1/2 cup orange juice and a handful of ice (optional)

 

2. Green Smoothie

1 banana peeled

2 oranges peeled

1/2 small lemon peeled

1 teaspoon fresh ginger grated

2 tablespoons chia seeds soaked in water for 5 minutes

2 cups baby spinach and 3 ounces of water if needed

 

3. Immunity Boosting Smoothie

1 cup fresh orange juice

1/2 cup milk of choice

1/2 cup frozen strawberries

1/2 cup mango

1/2 cup pineapple

1 teaspoon freshly minced ginger

Optional: 1-2 teaspoons raw honey, a handful or two of fresh baby spinach, 1-2 tablespoons almond butter.

 

4. Cold-Fighting Wild Blueberry Smoothie

1 frozen banana

1 cup frozen blueberries

1 tsp grated fresh ginger

1.5 tsp matcha powder culinary grade

1/4 tsp cinnamon

2 cups unsweetened vanilla almond milk

1 scoop vanilla protein powder (or 2 tsp local honey)

 

5. Vitamin C Flu Fighter Smoothie

1 orange peeled

1 cup frozen pineapple chunks

1 cup frozen mango chunks

1 carrot peeled and chopped into pieces

Enough water or coconut water to blend

 

 

A recurring trend of the ingredients in these recipes is the presence of cold and flu fighting components. Turmeric is known for its anti-inflammatory effects. Ginger has antiviral and antibacterial properties. Ginger consumption can also help lessen the congestion symptoms during a cold. Lemons, oranges, mangoes, pineapple and blueberries are fruits that contain the antioxidant vitamin C. Vitamin C is known to boost the immune system, lessen the time period of a cold and possibly prevent a person from getting afflicted. By inputting these nutrient dense foods into a diet, these can help strengthen the body's immune system to fight off viruses. Smoothies are a nutritious and delicious way to start receiving these health benefits.