There's nothing like a cold smoothie to kickstart your morning on a refreshing note, keep those hunger pangs at bay between meals, or re-fuel right after a gruelling workout. For some, a smoothie is a beloved part of their daily routine - and it makes sense when you consider their convenience: You can quickly whip one up before heading out the door to run errands, or grab one on the way to the work to power you through those morning meetings.
Sipping on a nutrient-rich smoothie is one of the best things you can do to support your overall health. Because smoothies are an easy and delicious way to jam-pack a variety of nutrients into one meal. You can fill them with colourful fruits and veggies, healthy fats, satiating protein, and any superfoods of choice. If you choose the best ingredients, that delicious smoothie of yours can be an incredible immune booster, too.
To help you get started, here are some tips you can follow to help you craft the best blend:
Choose a healthy base: Include nutritious liquids like coconut water, kefir, homemade nut or seed milk, or plain water.
Avoid added sugars: Steer clear of liquids that contain added sugars, like fruit drinks or juice, pre-made smoothie mixes that contain added sugar and artificial ingredients, or any other ingredients that are processed or refined.
Make it nutrient-dense: Fill your smoothie with nutrient-dense ingredients that contain immune-supporting vitamins, like citrus, nuts, berries, leafy greens, and superfoods.
Keep it protein-packed: To balance your blood sugar and keep you satiated, make sure your smoothie contains protein! Stick to whole foods like nuts and seeds or add a scoop of protein powder. Immune Boosting Ingredients to Add to Your Smoothie
Citrus
When building your smoothie, consider loading up on citrus fruits like oranges, lemons, limes, and grapefruit. These whole food ingredients are packed with vitamin C, an immune-supporting nutrient. They’re also loaded with carotenoids, flavonoids, polyphenols, and antioxidants that protect the body from free radical damage and bolster your natural defences.
Kefir
Fermented dairy drinks like kefir contain live and active cultures, which can help support a healthy gut microbiome. And since 70 percent of your immune system is located in your gut, it makes sense to try and keep your gut health in check when trying to keep your body in fighting shape. You can lean on kefir as a liquid for your smoothie and combine it with some fruit and veggies for a probiotic-rich and protein-containing combo.
Nuts or Seed Butter
A protein deficiency can weaken the immune system and leave you more susceptible to illness. So, when it comes to immune-boosting smoothies, incorporating protein-rich ingredients is key! Adding a tablespoon of nut or seed butter is one of the simplest ways to boost your protein intake. Plus, nut and seed butters make your smoothies taste extra creamy while providing you with a serving of healthy fat and fibre.
Ginger
Fresh ginger can give your smoothie a surprising zing along with a boost of immune support. With anti-inflammatory and antioxidant benefits, this root is a simple way to supercharge your smoothie.
Strawberries
As little as eight strawberries can fuel your body with almost 100 percent of the recommended vitamin C needed in a day. No matter whether they are fresh or frozen, strawberries provide key nutrients to build your defences and keep your body in fighting shape. Between their natural sweetness and loads of nutrients, tossing a handful into your blender is one of the most delicious ways to whip up an immune-boosting smoothie.
Turmeric
Curcumin is the active anti-inflammatory compound found in turmeric, making this root a perfect addition to an immune-supporting smoothie. According to research, turmeric has a strong immune-modulating effect. Sprinkle some of this spice in your smoothie for a unique-tasting drink that can put some zing in your health and wellness. Five Health Benefits of Drinking Smoothies The following are five potential health benefits of drinking smoothies:
1. Increases consumption of fruits and vegetables
Eating enough fruits and vegetables is crucial to good health. One to two or three cups a day of each can lower blood pressure, reduce the risk of developing some types of cancers, lower the risk of developing diabetes, and reduce cardiovascular and stroke risk.
2. Increases fibre intake
Fibre helps the digestive system and may help reduce the chances of developing heart disease, diabetes, and colon cancer. Some high fibre foods to add to smoothies include raspberries, blackberries, strawberries, pears, apples, bananas, dark leafy green vegetables, chia seeds, sunflower kernels, ground flaxseed, and almond butter, to name just a few.
3. Can be a meal replacement
If on a weight loss program, smoothies made with healthy ingredients can replace a meal and provide essential nutrients. If you are too busy to eat and cook regular meals and want to avoid fast foods, prepare a container of smoothie ahead of time for quick consumption.
4. Can provide a nutritional balance of fats, protein, carbohydrates, vitamins, and minerals
The key to achieving nutritional balance in a smoothie is to use fruits and vegetables as the primary ingredients, enhanced with healthy fats in seeds, nuts or nut butter, and protein.
5. Helps manage food cravings
One of the benefits of drinking smoothies for breakfast is that they can provide a source of energy and protein. Research studies have found that higher protein intake makes people feel fuller and reduces food cravings later in the day. Proteins are complex molecules that take longer to break down than carbohydrates, so they provide longer-lasting energy.
Protein also helps prevent muscle loss when losing weight on a calorie-restricted diet, making high-protein smoothies a great weight-loss food. Many people add protein powder made from plants, milk, or eggs to their smoothies. High protein ingredients include almonds and other nuts, peanut butter, flax seeds, soy milk, and tofu, to name a few. Sources:
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