Immune System Booster Smoothie
Are you looking for an easy immune system booster for yourself and your family?
The following smoothie recipe bridges the gap between food and medicine and packs many immune system foods and vitamins into one delicious and simple meal. Read on to discover how to boost your immune system naturally with specific ingredients and whole foods!
This immune boosting smoothie is ideal for kids, teens, and adults who have difficulty eating healthy or taking herbal medicine for any reason.
Superfood Immune Tonic Smoothie Recipe
Base Ingredients:
1 cup Spinach (or other dark leafy green)
½ cup Blueberries (organic or wild, fresh or frozen)
1 teaspoon Raw honey or monk fruit sweetener (to taste)
·½ cup Full Fat Coconut or goat kefir
·½ cup Spring water
Dark leafy greens such as spinach are some of the most nutrient dense foods. Spinach contains high amounts of Vitamins A, C, K1, folic acid, iron and calcium. It is also high in insoluble fiber and other prized immune boosting plant compounds such as quercetin, lutein, and kaempferol.
Blueberries are another spectacular food to boost the immune system. They contain a large number of phytochemicals, including abundant anthocyanin pigments. Epidemiological studies associate regular intake of blueberries and/or anthocyanins with “reduced risk of cardiovascular disease, death, and type 2 diabetes, as well as improved weight maintenance and neuroprotection.” Blueberries are anti-inflammatory and contain antioxidants that are beneficial for blood sugar balance and circulation. Blueberry phytochemicals also improve the gut microbiome and have anti-aging effects. There is a strong consensus that “the regular consumption of tasty, ripe blueberries can be unconditionally recommended.” That’s impressive! Now pass me those blueberries. ☺
Kefir, whose name comes from the Turkish word “keyif,” which means to feel good after eating, is a traditional food from many cultures. This fermented dairy is an easily digestible probiotic, which in turn strengthens digestion and immunity. My preference is for goat kefir, especially if you are normally sensitive to dairy. Coconut kefir is a great non-dairy vegan option.
Raw honey contains a plethora of vitamins, enzymes and anti-oxidants that are well-known to protect our cells from damage and support optimal health. Monk fruit sweetener is a good tasting plant-based alternative.
Boost Immunity by adding the following superfoods & vitamins:
5 drops Liquid Vitamin D3/K2 (5,000 IU)
5 drops Micellized Vitamin A (1,000 mg) (Klaire)
1 capsule (emptied) Zinc picolinate (30-50 mg)
1-2 squirts Liposomal glutathione (50-100 mg) (QS)
1 teaspoon Spirulina powder
1 teaspoon Acai or moringa powder
1 teaspoon Raw bee pollen
1 teaspoon Powdered ashwagandha, astragalus, or other adaptogen
Smoothies are an excellent way to take superfoods and vitamins in a way that aids their absorption and make it all taste great. The following are optional ingredients that support the immune system in a variety of ways. Include as many of these as you can!
Vitamin D3 + K2 – Vitamin D is a foundational vitamin for optimal immunity. When we can’t get enough Vitamin D through sun exposure, supplementation is important. Low vitamin D levels are associated with increased acute respiratory infections, auto-immunity, and other immune disorders.
Vitamin A – This vitamin supports white blood cell function and production, and also supports the health of our mucous membranes that line the lungs, gut and other organs.
Zinc – Zinc is a pivotal trace mineral for proper immune function. It supports faster recovery from infection by improving the function of natural killer cells which fight off viruses and bacteria. In combination with Vitamin A, these nutrients also support skin and eye health.
Liposomal Glutathione – This nutrient supports detoxification and reduces cell damage. It protects and aids recovery of lung cells challenged by Covid-19, and is associated with antioxidant protection of brain and nerve cells as well.
Spirulina – Alkalizing and detoxifying, spirulina is a nutrient dense superfood that contains high amounts of chlorophyll, all of the essential amino acids, and a vast array of vitamins and minerals.
Acai or moringa – Wonderful food-based sources of Vitamin C!
Raw bee pollen – Bee Pollen contains over 250 active substances, including enzymes, antioxidants, vitamins, minerals and more. It is known to protect the liver, support detoxification, and calm inflammation. It is also antimicrobial and helps to prevent infections.
Adaptogen herbs – Herbs such as ashwagandha, astragalus, or rhodiola help the body adapt to emotional and physical stressors, such as job-related stress or the changing seasons. They support our immune system’s ability to adapt to change, and can provide a boost when our system needs extra resource to fight a cold or flu.
Directions:
Load all of the above (or whatever you have on hand) into the blender and blend! Enjoy daily, or every other day for best results.
Sources:
Grant WB, Lahore H, McDonnell SL, Baggerly CA, French CB, Aliano JL, Bhattoa HP. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients. 2020 Apr 2;12(4):988. doi: 10.3390/nu12040988. PMID: 32252338; PMCID: PMC7231123.
Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.
Martens PJ, Gysemans C, Verstuyf A, Mathieu AC. Vitamin D’s Effect on Immune Function. Nutrients. 2020 Apr 28;12(5):1248. doi: 10.3390/nu12051248. PMID: 32353972; PMCID: PMC7281985.
Perricone C, De Carolis C, Perricone R. Glutathione: a key player in autoimmunity. Autoimmun Rev. 2009 Jul;8(8):697-701. doi: 10.1016/j.autrev.2009.02.020. Epub 2009 Feb 13. PMID: 19393193.
Samarghandian S, Farkhondeh T, Samini F. Honey and Health: A Review of Recent Clinical Research. Pharmacognosy Res. 2017 Apr-Jun;9(2):121-127. doi: 10.4103/0974-8490.204647. PMID: 28539734; PMCID: PMC5424551.
