Immune-Boosting Recipe

A well-balanced diet may provide the vitamins, minerals, and antioxidants our immune system thrives on. These nutrients help to regulate immune responses, support cell function, and fight off harmful pathogens. Therefore, it is recommended to keep your immune system strong, and one good way to do so is through eating certain foods known to boost it.

Interestingly, certain foods have been found to help boost this immune response, aiding this system to safeguard you more efficiently. But for those with busy schedules, finding time to prepare nutritious meals can be a challenge. That is where these immunity booster recipes come in handy. Juices and smoothies are a fantastic way to flood your body with essential nutrients, hydrate and support immune function. Besides being super tasty, immunity booster drink can be easier for your body to digest and absorb, thanks to their fluid form. Try starting your day with these 8-immunity juice boost to revitalize your immune system and gut function:

Takeaways

The immune system plays a crucial role in protecting the body from harmful pathogens, and maintaining its health is essential for overall well-being.

Eating a variety of healthy foods help to support the immune system by providing essential nutrients.

Including probiotic in your diet promotes a healthy balance of gut bacteria, which is important for immune function as a significant portion of our immune defenses located in the gut.

1. Strawberry Yakult Smoothie

Ingredients:

  1. 1 cup of strawberries
  2. 2 bottles of Yakult

How to make:

  1. Wash and dry the strawberries
  2. Remove the leaves and stem
  3. Cut strawberries into halves
  4. Add strawberries and Yakult into a blender
  5. Blend until smooth

Strawberry – While various berries boast impressive nutritional profiles, strawberries stand out for their remarkable health benefits. These little heart-shaped gems are a major source of antioxidant and anti-inflammatory properties. Loaded with polyphenols, these antioxidants safeguard our cells from free radical damage, defend cell structure and protect body’s organs. Surprisingly, strawberries are a tremendous source of vitamin C, an antioxidant necessary for immune and skin health. As an added bonus, strawberries are sodium-free, fat-free, cholesterol-free and low calorie.

2. Green Tea Yakult Juice

Ingredients:

  1. 1 green tea bag
  2. 200 ml hot water
  3. 2 bottles of Yakult
  4. Ice

How to make:

  1. Prepare green tea by putting the tea bag in hot water for 3-5 minutes
  2. Set tea aside to cool
  3. Add ice, Yakult and chilled green tea in a serving glass
  4. Stir and enjoy

Green tea – loaded with disease-fighting antioxidants including polyphenols and epigallocatechin gallate (EGCG). Research shows that EGCG can reduce inflammation and enhance immunity. Other compounds in green tea like catechins may possess antiviral effects, offering defense against illnesses and infections.

3. Yakult Cocoa Banana Smoothie

Ingredients:

  1. 1 chopped banana
  2. 1 teaspoon of cocoa powder
  3. 1 cup of fresh milk
  4. 1 bottle of Yakult
  5. 1 cup of ice cubes

How to make:

  1. Blend all ingredients in a blender until smooth
  2. Serve and ready to enjoy!

Banana – This sweet and soft fruit is rich in potassium which is a big player in heart health and fiber to help in digestion. Bananas also provide vitamins and minerals such as vitamin B6, magnesium, vitamin C and vitamin A. Vitamin B6 aids with metabolism and immune system health. It also helps you sleep better and improve brain health.

Cocoa – contains lots of polyphenols, a strong antioxidant that help keep your heart healthy, improve brain function and might help reduce risk of cancer. Cocoa affects your immune system, especially how your body responds to inflammation and fight infections. Studies have demonstrated that cocoa-enriched diet modifies how certain immune cells work, which help your body make antibodies to fight off infections in your gut.

4. Fresh Green Juice

Ingredients:

  1. 1 stalk of celery
  2. ½ cup of pineapple (diced)
  3. 2 bottles of Yakult
  4. Mint leaves (optional)

How to make:

  1. Wash all ingredients
  2. Peel pineapple and cut into small cubes
  3. Trim both end of the celery stalk and cut into small cubes
  4. Add all ingredients into a blender, and blend until smooth

Celery – This crunchy stalk has become a favorite vegetable for low-calorie snacks and juices.  Celery is packed with multiple nutrients that offer health benefits including antioxidants and anti-inflammatory compounds, such as apigenin. Studies suggest that apigenin may have the potential in fighting cancer, ability to reduce inflammation and rebalance the immune system. Moreover, celery juice provides a rich packed of nutrients such as potassium, vitamin A, C and K while help you stay hydrated with its high-water content.

5. Dragon Fruit Yakult Smoothie

Ingredients:

  1. ¼ cup of red dragon fruit puree
  2. 2 bottles of Yakult
  3. Ice cubes

How to make:

  1. Add fresh dragon fruit in a serving glass
  2. Use a wooden spoon to mash the dragon fruit into puree
  3. Add in ice cubes and Yakult
  4. Stir to mix well and enjoy!

Dragon fruit – A vibrant red fleshy is low in calorie but rich in antioxidants like vitamin C, flavonoids and betacyanin. These natural compounds shield your cells from damage caused by free radicals and stopping them from disrupting the immune system. Vitamin B contain in dragon fruit support in the production of new red blood cells, which carry oxygen to immune cells, enabling them to function optimally and enhance the overall immune system. Dragon fruit offers more iron and magnesium source compared to other fruits. Iron is essential for immune cell growth and response while magnesium aids white blood cell identify and eliminate pathogens.

6. Yakult Date Delight Smoothie

Ingredients:

  1. 8 pcs of dates
  2. 2 bottles of Yakult Ace
  3. 1 ½ cup of ice cubes
  4. Warm water

How to make:

  1. Remove seeds from dates and soak dates in warm water for 15 minutes
  2. Blend ice cubes with Yakult in a blender
  3. Blend dates with Yakult mixture until fine

Date – These small brown-to-red fruits of the date palm tree is packed with big nutritional punch including vitamins and minerals, in addition to fiber and antioxidants. Dates are high in disease-fighting antioxidants such as flavonoid, carotenoid and phenolic acid which help reduce the risk of several diseases and reduce inflammation. Fiber in dates can benefit your bowel movement regulation and blood sugar control. Fascinatingly, date may also promote and facilitate natural labor for expectant mothers during the final weeks of pregnancy!

7. Mango Yakult Smoothie

Ingredients:

  1. ½ mango
  2. 2 bottles of Yakult
  3. Ice cubes

How to make:

  1. Add fresh mango into a serving glass
  2. Use a wooden spoon to mash to make mango puree
  3. Add in ice cubes and Yakult
  4. Stir to mix well. Enjoy!

Mango – Mangoes are not only a delight to the taste buds but also pack a nutritional punch. These tropical fruits are rich in vitamin C and vitamin A, both crucial for supporting a strong immune system. The water-soluble vitamin C aids your body absorb iron, promote cell growth and repair while vitamin A contribute to cell development. Mango contains a variety of polyphenols, including mangiferin, a powerful antioxidant property. Consuming mangoes may support your body’s defense against oxidative stress and promote overall health.

8. Ice Blended Soy Smoothie

Ingredients:

  1. 1 cup of unsweetened soybean milk
  2. 1 cup of sliced mango
  3. 1 bottle of Yakult
  4. 2 tablespoons of instant oatmeal
  5. Honey to taste (optional)
  6. Ice cubes

How to make:

  1. Put all ingredients into a blender and blend until smooth
  2. Add in ice cubes and blend until it becomes an ice blended smoothie
  3. Ready to serve

Soy – Soybeans are healthful and rich in protein, giving them numerous nutritional uses. They are rich in isoflavones, a subclass of polyphenols which are believed to offer a variety of health benefits such as reduce inflammation in blood vessel, regulate blood pressure levels and lower risks of certain cancers.

Probiotic can be found in various food and supplements. One of the common sources of probiotic that are readily available is cultured milk drinks. Consuming probiotics can help maintain a healthy balance of gut bacteria. By maintaining this balance, probiotic aids to promote the growth of beneficial bacteria in the gut, counteract the effect of harmful bacteria while contributing to improved digestion and absorption of nutrients. It is essential to keep this balance in good shape, as a significant portion of our immune defenses located in the gut. Therefore, adding nutrient-rich fruits or vegetables together with the goodness of probiotics into your juices can be a tasty and convenient way to boost your immune system!

Eating well does not have to be complicated or time-consuming. With these quick and easy immunity drink recipes, you can enjoy delicious meals while boosting your immunity along the way to support optimal immune function.

Know Your Immune System

Every day, our bodies encounter an array of potentially harmful microbes lurking in our environment. Have you ever pondered why we experience a runny nose, coughing and sneezing? These common symptoms arise when our body’s immune system detects an intruder such as virus or bacteria, trying to make itself at home in our respiratory system. While these symptoms may be bothersome, they are signs that our immune system is working hard to protect us.

Immunity – your body ability to resist and fight infections or diseases. This is done by your immune system. Think of it like a shield that protects our body from unseen invaders and the disease they may bring. Immune system is made of several special components consist of cells, specialized proteins and tissues working together to keep you safe from foreign matters.

The human intestine, plays a crucial role in our overall health beyond just absorbing nutrients. In fact, approximately 80% of the immune cells in the human body resides in the intestine which functioning as the body’s largest immune organ. Immune cells in the gut are constantly being born and dying to ensure a response-ready defense against pathogens. Intestinal bacterial are vital in training these cells to fight off harmful invaders like bacteria, viruses and cancer cells. This symbiotic relationships between gut microbes and the immune system highlights the importance of keeping a healthy gut through balanced nutrition, probiotic supports and other practices to maintain a strong immune system.

Strengthening Your Shield: Ways to Boost Immunity

If you found yourself constantly battling runny nose, coughing, or feeling under the weather more often than not, it’s time to give your immune system the support it needs to keep you feeling your best. Our immune system works non-stop to keep us healthy but sometimes it could use a little extra boost to perform at its peak. Here are some practical tips to boost your body’s defenses:

1. Nourish with Nutrient-Rich Foods

Fuel your body with a balanced diet rich in fruits, vegetables, lean proteins and whole grains. These nutrient-packed food provides essential vitamins, minerals and antioxidants important for immune function. Additionally, incorporating probiotic-rich foods like yogurt, cultured-milk drink, kimchi or kombucha into your diet can help optimize your gut microbiota and support a strong immune system.

2. Prioritize Sleep

Sleep is crucial for immune health which allow your body to rest, repair and recharge. Aim for 7-9 hours of quality sleep each night.

3. Stay Active

When you are active, your body produces more white blood cells. These cells circulate around the body more rapidly while exercising. Additionally, being active improves your health, helps you sleep better which support a strong immune system.

4. Manage Stress

Stress makes your body release more hormone cortisol which lowers your immune system by reducing white blood cell production. Hence, long-term stress may weaken your germ-fighting ability. But fear not – try to incorporate relaxation methods like yoga, meditation or exercise. Remember to take a deep breath and give your body the rest it needs to stay strong and keep your immune system in top shape.

5. Hydrate

Drink plenty of water throughout the day to stay hydrated. Hydration is essential for optimal immune function and overall health.

6. Practice Good Hygiene

Wash your hands frequently, especially before eating or touching your face, to prevent the spread of germs and reduce the risk of infection.

References:

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  2. Bjarnadottir, A. (2019). Strawberries 101: Nutrition Facts and health benefits. Retrieved from https://www.healthline.com/nutrition/foods/strawberries#vitamins-and-minerals

  3. Boosting immune response with dragon fruit (2024) Klarity Health Library. Available at: https://my.klarity.health/boosting-immune-response-with-dragon-fruit/ (Accessed: 09 April 2024).https://www.verywellhealth.com/bristol-stool-chart-4174964

  4. Ajmera, R. (2021). One immune-boosting super-ingredient used 3 ways: Green tea. Retrieved from https://www.healthline.com/health/immune-boosting-green-tea-used-3-ways

  5. Elliott, B. (2022) 8 proven health benefits of dates, Healthline. Available at: https://www.healthline.com/nutrition/benefits-of-dates#TOC_TITLE_HDR_3 (Accessed: 09 April 2024).

  6. Nutrition and immunity. (2022, December 5). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

  7. Pérez-Cano FJ, Massot-Cladera M, Franch A, Castellote C, Castell M. The effects of cocoa on the immune system. Front Pharmacol. 2013 Jun 4;4:71. doi: 10.3389/fphar.2013.00071. PMID: 23759861; PMCID: PMC3671179.

  8. Raman, R. (2023) Mango: Nutrition, health benefits, and how to eat it, Healthline. Available at: https://www.healthline.com/nutrition/mango (Accessed: 14 April 2024).

  9. Yan, X., Qi, M., Li, P. et al. Apigenin in cancer therapy: anti-cancer effects and mechanisms of action. Cell Biosci 7, 50 (2017). https://doi.org/10.1186/s13578-017-0179-x