If you struggle to get your 5 a-day quota of fruit and veggies in, then a smoothie is the perfect solution for you!
A smoothie can provide you with a quick and easy breakfast or on the go snack. Better still, you’re getting all the immune boosting, anti-oxidant, anti-inflammatory goodness from raw fruit and veggies, all crammed into one convenient portion. If your goal is weight loss, then smoothies should definitely be part of your plan.RELATED: RECOMMENDED PLANS FOR YOU
When creating your own smoothie, make it as nutrient dense as you can by adding things like herbs, spices, nuts, seeds, natural probiotic yogurt and coconut water. Here are just a few tasty recipes for you to try, blend the ingredients and adjust quantities to your liking.
6 immunity boosting smoothie recipes!
Watermelon, cucumber, Aloe Vera and mint
This blend is perfect for hot summer days! Freeze watermelon first to make this even more refreshing. Lycopene found in watermelon is known to inhibit the inflammatory process and along with antioxidant properties is highly beneficial for the cardio vascular system. Cucumber contains cucurbitacin, which is thought to have anti-cancer properties. We all know the skin soothing benefits of Aloe Vera, but studies also show that it might stimulate the production of white blood cells, helping the immune system to fight viruses.
Avocado, spinach, green tea, cinnamon, ginger
Fat is essential for a healthy balanced diet and avocado can provide you with a good quality source of omega 3 fatty acids. It is also documented that avocado helps keep inflammation under control, always a plus where the immune system’s concerned. Spinach and green tea are packed full of powerful antioxidants that help promote good health. Furthermore, green tea is known to help in weight loss with studies showing it can boost metabolism and help to burn fat. Cinnamon and ginger both have anti-inflammatory properties, cinnamon also helps to regulate blood sugar by improving insulin sensitivity
Banana, spinach, carrot, strawberries, blueberries, orange juice, probiotic powder
This power blend packs a punch with carrots providing beta-carotene, an antioxidant that is converted to vitamin A during digestion and is known for its cancer fighting properties. Oranges are well known for vitamin C content which is associated with a reduced risk of colon cancer and of course a healthy functioning immune system. Berries are renowned for their high antioxidant and phytochemical content with blueberries in particular reducing memory decline, protecting the heart and offering anti-aging benefits. Add a teaspoon of ground flax seed for a does of omega 3 fatty acids.
Banana, raw honey, almond milk, oats, cinnamon
Bananas are one of the best sources of potassium, essential for healthy heart function. Since they’re easy to digest they’re also a good way to get nutrients into your system if you’re unwell and don’t have much of an appetite. Almonds help support a healthy immune system through free radical inhibition and research has also shown finely ground almonds to have prebiotic properties that could increase certain beneficial bacteria in the gut. Oats are often promoted as a heart healthy breakfast option due to their high fibre content but Italian researchers also found that beta glucans found in oats can boost our defenses against viruses and bacteria. Raw honey is crammed full of antibacterial, antiviral, antioxidant goodness and is a must have supplement around cold and flu season. Cinnamon spices up this comforting blend and gives an extra boost of antioxidants.
Pineapple, coconut milk, chia seeds
Bromelain found in pineapple helps to aid digestion and is believed to be a powerful anti-inflammatory, helping with joint pain relief and swelling. Coconut has had a lot of attention lately due to its unique health benefits. Although coconut is high in saturated fat, it is said to be beneficial to the heart, improved immune system and can even help with weight loss. Throw in some chia seeds for an alternative omega 3 source and blood sugar stabilizer
Kale, celery, lemon juice, lime juice, red apple, coconut water
Kale is an exceptional source of iron, needed for hemoglobin, which transports oxygen around the body. Without sufficient iron levels the immune system’s effectiveness for fighting infections is reduced. Celery is extremely low calorie and is known to contain several anti-cancer compounds. Zesty lemon and lime offer antioxidant and antibiotic effects and a healthy does of vitamin C. The flavonoid quercetin from red apple skins has been found through clinical research to have antioxidant and anti-inflammatory immune boosting properties. Replenish electrolytes with a splash of coconut water for a tropical hint.
If you need a little more sweetness then use stevia or raw honey for added nutritional value. Why not give these smoothies a try and share your favourite personal recipes in the comments below!