5 Smoothies To Boost Your Immune System

The immune system is the body’s incredible defense network against infections, viruses, and bacteria that enter the body. The stronger your immune system is, the less chance you have of getting sick and the faster you can recover if you do. A diet rich in fruits and vegetables containing immune-boosting antioxidants and vitamins will help you achieve a healthy immune system with all-natural, plant-powered ingredients.

Believe it or not, you can drink your way to a stronger immune system—by indulging in some veggie- and fruit-loaded smoothies, that is. By incorporating fresh produce (and some other boosters) into your daily diet, you’ll not only get some necessary nutritional benefits, but you’ll also help to fight off that dreaded cold and flu. Bonus: We have a hangover-fighting recipe, too!

Check out these 5 healthy smoothies from Simple Green Smoothies and help recharge your first line of defense.

For all recipes, use at least one frozen fruit to make a cold green smoothie.

Banana Spice

This all-natural superfood smoothie is the ultimate in boosting immunity. Adding just a ½-inch chunk of fresh ginger to your green smoothies provides amazing health benefits, like reducing inflammation, aiding digestion, and helping the body naturally detoxify. It may also help alleviate pain—from arthritis to menstrual pain and more. It’s like an all-natural ibuprofen, immunity booster, and anti-inflammatory.

Banana Spice
(Makes 2 servings)

2 c spinach
2 c unsweetened coconut milk
3 bananas
1 piece (½-inch) fresh ginger, peeled
½ tsp ground cinnamon
⅛ tsp ground cardamom

1. BLENDthe spinach and coconut milk until smooth.
2.  ADDthe bananas, ginger, cinnamon, and cardamom and blend again.

Tips: For a gut-healing super boost, swap 1 cup coconut milk for 1 cup coconut yogurt. A little ginger goes a long way, so if you’re not used to using fresh ginger, start off small and add more as your tastebuds adjust. If you’re feeling the sniffles or a cold coming on, ginger will help kick that cold to the curb just a bit faster.

Watermelon Mojito

Watermelon and mint are a superhealing combo, and when blended together in a smoothie, they taste indulgent. Watermelon contains lycopene, which is a powerful antioxidant that can protect against degenerative diseases and help cells function better. Mint contains menthol, which is a natural decongestant that helps break up phlegm and mucus. Blend up this treat when you are feeling under the weather or need to clear your sinuses.

Watermelon Mojito
(Makes 2 servings)

2 c Swiss chard, stems removed
¼ c fresh mint, stems removed
2 c chopped watermelon
2 c chopped mango
Juice of ½ lime

1. BLENDthe Swiss chard, mint, and watermelon until smooth.
2.  ADDthe mango and lime juice and blend again.

Tip: There’s no need for an added liquid base in this recipe; once you blend your watermelon, it will liquefy and make melon “juice.”

Purple Power Healer

Boost your health with this healing elixir! Red cabbage (the purple kind) contains anthocyanins, which studies have shown help suppress inflammation. Elderberry extract is a natural cold and flu fighter, which is why it’s always in our fridge! It is also called Sambucus and is considered a natural alternative to synthetic cough-and-cold syrups.

1.  Purple Power Healer
   (Makes 2 servings)
2.  2 c chopped red cabbage
   1 c water
   1 orange, peeled
   1 c blackberries
   1 banana
   1 tsp elderberry extract
3.  BLENDthe cabbage, water, and orange until smooth.
4.  ADD the blackberries, banana, and elderberry extract and blend again.
5.  Tip:Try red cabbage microgreens—studies show that they can have more vitamin C than full-grown cabbage.

Citrus Cold Recovery

Catch a cold? Try this green smoothie to help nurse yourself back to health. Beets are loaded with antioxidants like vitamin C, which can help boost your immune system. Flaxseed oil contains both omega-3 and omega-6 fatty acids; having a proper balance of these fatty acids is important for brain function and heart health.

Citrus Cold Recovery
(Makes 2 servings)

2 c green cabbage
1 c water
2 oranges, peeled
2 c chopped pineapple
¼ c peeled and cubed raw golden beet
Juice of ½ lemon
2 Tbsp flaxseed oil

1. BLENDthe cabbage, water, and oranges until smooth.
2.  ADDthe pineapple, beet, lemon juice, and flaxseed oil and blend again.

Tropical Mango-Rita

Meet the tastiest, healthiest hangover cure we know. You’ll need to strengthen your immune system if you’ve been partying a little too long (or drink this instead of alcohol at your next party!). In just 1 cup of pineapple, you’ll find 52% of the Recommended Dietary Allowance of vitamin B6. This vitamin plays a key role in nerve cell communication, red blood cell formation, and antibody combinations that are needed to fight various diseases. Oh, and the coconut water base is great for replenishing lost electrolytes to help you stay hydrated.

Tropical Mango-Rita
(Makes 2 servings)

2 c fresh spinach
1 c unsweetened coconut water
1 orange, peeled
2 c chopped mango
1 c chopped pineapple
Juice of ½ lime, plus 2 lime slices for garnish
Coarse salt for rim of glasses (optional)

1. BLENDthe spinach, coconut water, and orange until smooth.
2.  ADDthe mango, pineapple, and lime juice, and blend again. If desired, rub the rims of two margarita glasses with the squeezed lime, and then dip the rims in coarse salt. Pour the smoothie into the glasses and garnish each with a lime slice.

source:www.prevention.com

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BRAIN FOOD FOR KIDS

CHOLINE

What it is: Choline is a nutrient that is essential for brain development and memory function, and it helps the brain communicate with the rest of the body.

Where you’ll find it: Eggs (especially the yolk), beans, brussels sprouts, broccoli, cauliflower, yogurt, tofu, buckwheat, and lean beef.

How to tempt your toddler: Serve up scrambled eggs, buckwheat pancakes, or waffles. Try a stir-fry with cubes of tofu or lean beef, broccoli, and cauliflower served over buckwheat soba noodles.

OMEGA-3 ESSENTIAL FATTY ACIDS

What they are: These healthy fats are the good stuff in breast milk and fortified baby formulas. They are crucial to brain and eye development, and they help stabilize mood.

Where you’ll find them: Salmon, shrimp, scallops, walnuts, flaxseed, and omega-3 enriched eggs and yogurt.

How to tempt your toddler: Serve salmon fillets for dinner or put salmon salad (you can prepare it as you would prepare tuna salad) on whole-grain bread or tucked inside a pita pocket for lunch. For older toddlers (who are not nut-allergic), you can make a brain-boosting trail mix with walnut pieces, dry whole-grain cereal (like Cheerios), and some dried fruits like blueberries and cranberries — perfect for snack time.

COMPLEX CARBOHYDRATES

What they are: Complex carbohydrates are fiber-rich whole grains (or starches). They are crucial to the brain’s functioning because they are its main source of fuel. When the body absorbs complex carbohydrates, they’re broken down into glucose, which the body (and brain) uses as energy. If you’re thinking that glucose is a fancy word for sugar, keep in mind that sweets and candy don’t make the grade here. That’s because they are simple carbohydrates (which lack fiber), and when they’re broken down by the body into glucose, they’re absorbed very quickly, causing fast energy highs and even faster lows. The fiber in complex carbohydrates, on the other hand, slows the body’s absorption of energy, which ensures that the brain gets a slow and steady supply of fuel.

Where you’ll find it: Whole-grain breads, pastas, crackers, cereals, pancakes, waffles, and brown rice.

How to tempt your toddler: This can be as simple as pouring a bowl of whole-grain cereal or cooking some oatmeal for breakfast. Also easy: Put that brain-building peanut butter and fresh berry sandwich on whole-grain bread for lunch, or make whole-wheat spaghetti with meatballs.

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BRAIN FOOD FOR KIDS: ANTIOXIDANTS

What they are: You can think of antioxidants as the nutritional equivalent of Scotchgard — these nutrients protect your toddler’s brain from normal wear and tear.

Where you’ll find them: Blueberries are packed with antioxidants. Strawberries, raspberries, and blackberries are great choices, too. You’ll also find antioxidants in tons of other fruits and vegetables — the more brightly colored, the more nutrient dense. In addition, nuts, seeds, and nut/seed butters are good sources of the antioxidant vitamin E, which protects brain-cell membranes from damage.

How to tempt your toddler: That classic peanut butter and jelly sandwich is a brain-building powerhouse when you start with peanut butter enriched with omega-3s (see the brain benefits of omega-3s below) and use sliced blueberries or strawberries instead of jam. Another antioxidant-rich recipe: Stir fresh berries into plain low-fat yogurt (which is rich in choline — see below); or toss the yogurt and fruit, along with some low-fat milk, into the blender to make a smoothie.

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BRAIN-BOOSTING FOOD FOR KIDS

During the first 36 months of your child’s life, her brain is growing, growing, growing as she soaks up everything around her and figures out how to think, react, and solve important problems like How do I get that toy over there?and How do I stand up… crawl… walk… run?Activities like reading to your child, listening to music, building with blocks together, playing games with her, and letting her explore her surroundings, all encourage brain development. But those aren’t the only ways you can help your toddler’s brain blossom; feeding her right is important, too. Foods that contain antioxidants, choline, omega-3 fatty acids, and complex carbohydrates are all particularly helpful in boosting brain health. Of course, a steady diet of brain food isn’t a guarantee that your child will grow up to achieve a perfect score on the SATs and earn a full scholarship to the college of her choice. But making sure your toddler gets plenty of these key nutrients is a smart start.
credit by: http://www.whattoexpect.com/toddler-nutrition/brain-food-for-kids.aspx

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