Smoothie for Optimal Immune Function

 

Did you know that you can build your immunity simply with food?! Many ingredients carry immune supportive properties to help the body build it’s battle armor against disease.

This delightfully bright smoothie is refreshing, delicious, and the perfect way to start your day.

I find smoothies a bit of a hassle to make daily, especially this one with many ingredient. To make it simple, I batch prepare a week’s worth of smoothies and keep them in the freezer for easy and quick breakfasts! See instructions below.

 

Nutritional Breakdown and Benefits of Ingredients

 

Oranges are a well known fruit for being high in Vitamin C but did you know that the majority of it is in the peel and pith (the white part of peel)? This is why I’ve included a small piece of the peel in the smoothie.

Note: It is extremely important to ensure the peel has been washed with soap and scrubbed well for a couple of reasons. One, to ensure any germs are washed away and two, mold is easily contracted in the porous texture of the orange.

Pineapples contain a group of digestive enzymes called bromelain. These enzymes are proteases, which break down protein into its building blocks, including amino acids. This aids the digestion and absorption of proteins. And as we know, good gut health means good immune health.

Due to its strong anti-inflammatory and antioxidant effects, ginger may support immune health. One test-tube study found that fresh ginger had antiviral effects against human respiratory syncytial virus (HRSV), which causes respiratory infections, and helped boost immune response against HRSV (1).

Here is a spice that should be added to your cold and flu prevention regimen! Turmeric is a natural way to help bolster the immune system by increasing the immunomodulating capacity of the body which is supportive of the immune system. Upping your intake of antioxidant-rich foods and beverages like ginger shots may combat inflammation and keep your immune system healthy (2).

Black pepper helps the body breakdown the turmeric into it’s bio available form curcumin. This makes it easier for the body to process and absorb the important and valuable parts of the turmeric.

Ingredients for Ginger Turmeric Tropical Sunshine Smoothie

1/2 an orange, peeled

1 piece of orange peel (washed well, about 1/4 inch piece)

1/2 cup pineapple

1 tsp fresh lemon juice

1 banana

1/3 cup plant based milk (I use almond or oat)

1 tsp fresh ginger, grated or minced

1/8 tsp ground turmeric

1/8 tsp ground cinnamon

pinch of black pepper

 

Directions:

  1. Combine all ingredients in blender. Blend until smooth.

Directions for batch smoothie prep:

  1. Combine all ingredients except plant based milk into a freezer friendly container. I tend to make 5-7 smoothie containers at a time depending on freezer space! Note that the above quantities are for one smoothie only.
  2. When ready to enjoy, place the frozen contents in blender, add plant based milk and blend. If you don’t have a high power blender, add a little hot water to break up the frozen ingredients before blending.

 

Sources:

(1) https://www.ncbi.nlm.nih.gov/pubmed/23123794

(2) https://www.turmericforhealth.com/turmeric-cures/turmeric-for-inflammation-a-powerful-natural-remedy