There are many nutrients which can help boost your immune system, and one of the easiest ways to ensure your achieving optimal intake of these nutrients is by drinking them.
Here are my top immune-boosting drinks to help you navigate cold and flu season:
1) Honey and Lemon 🍯🍋
You’ve probably heard the old wives tale that honey and lemon help treat a cold and/or flu – well this is in fact true!
Lemons are rich in Vitamin C, which can help ease the severity and duration of cold and flu symptoms. Vitamin C is also beneficial in calcium absorption for strong bones and teeth, as well as increasing iron intake from non-animal sources like green leafy vegetables and whole-grains.
Honey has been used for its medicinal properties for thousands of years – it is antibacterial, anti-inflammatory and is rich in antioxidants which may help support and strengthen your immune system.
2) Ginger Tea ☕️
Like honey, ginger tea has been used as a remedy for colds and flus for thousands of years. Ginger tea has anti-inflammatory and anti-oxidative benefits which can help boost the immune system. Making it not only a soothing drink on a cold winter’s day, but also a health booster.
3) Greens 🥬
If you’re not a fan of green leafy vegetables, then drinking them in a smoothie is one of the easiest ways to include them in your diet. Many of us fall short of our 5 serve of vegetable’s per day, so drinking your greens is a convenient way to add an extra serve to your day. Disguising the flavour with fruits such as pineapples, will please even the fussiest of eaters. Green leafy vegetables provide Vitamin C and Iron which are both essential for a strong and healthy immune system.
4) Smoothies 🥤
Adding foods like nuts and whole-grains such as oats to your smoothie is a great way to pack extra nutrients to your drink.
Nuts contain a combination of essential nutrients like Vitamin E and zinc, both needed for a strong and healthy immune system.
Whole-grain cereals are low GI which can help reduce your need to snack between meals. Whole-grains are also a source of pre-biotic fibre, food for the probiotics or good bacteria in your gut. A healthy gut is important for a strong immune system, as 75% of your bodies immunity is directly linked to gut health.
5) Water 💦
Making sure you drink enough water each day is crucial for your overall health as well as boosting your immune system. Water helps to carry nutrients around the body, as well as flush out any unwanted toxins. Adding fruit or a small amount of sugar free cordial is a great way to enhance the flavour of water.
6) Milk or Almond Milk (fortified with B12) 🥛
Vitamin B12 is a key nutrient to boost the immune system as they are a contributor to your bodies first defences in response to a pathogen. B12 also has many other advantages like boosting energy levels, brain function and cell metabolism.
Fortified Almond milks are also rich in Vitamin E, an antioxidant which helps to protect cells from damage.
Drinks are some of the easiest ways to boost your health during cold and flu season. It is also a great way to introduce new foods to fussy eaters – you can mask the flavour of spinach and kale with some sweet pineapple for a refreshing drink. This is just a simple example of how nutrition education can help you improve your lifestyle.
Let me know some of your favourite smoothie combinations below ⬇️