7 Healthy Winter Immune System Fruit and Vegetable Juices
With the changing of seasons, your body becomes more vulnerable to the elements – new weather conditions can shock the immune system and leave it susceptible to illness.
In the winter, the air is colder and drier, and it’s often just a matter of time before you catch the sniffles. That’s why it’s incredibly important to focus on immunity now, more than any other time in the year. The best way to avoid a debilitating cold or flu is to attack a compromised immune system head on with preventative measures.
One of the most efficient and effective ways to boost your body’s immunity is through fruit and vegetables juices – concentrated detoxifying elixirs that flood your blood cells with nutrition.
Your immune system is an umbrella under which multiple parts of the body function, including the lymph nodes and blood vessels, the spleen, white blood cells, the skin, and mucous membranes of the respiratory tract. The immune system is a complex system that doesn’t rely on any one solution – there are many factors to consider. While proteins and lipids are essential in maintaining a healthy immune system and aren’t found in large quantities in fruits and vegetables, vitamins and minerals are just as crucial. Fruits and vegetables thus make up a very prominent part of the solution to enhance immunity, and their juices complement a dietary lifestyle aimed at fighting off illness.
Start your day off fresh and energizing with a juice that combines at least 2 of the following fruits and vegetables. But before juicing any of them, please stay conscious of the importance of proper combinations. Always offset a juice’s fruit component with earthy vegetables and/or chlorophyll-powered green leaves. While a fruit juice is nutritious on its own, its effects are made ever the more powerful with the help of vegetables and greens. Combining fruits with other ingredients also dilutes the sugar content of the juice so that it doesn’t raise your blood sugar levels too drastically. Entertain your palate with variety!
Fruits and Vegetables to Juice for a Healthy Immune System
1. Carrots
One medium carrot provides 203 percent of your RDA of vitamin A, which helps to maintain skin and mucous membranes of the respiratory tract. The vitamin also plays a role in regulating immunity by promoting the development of both inflammatory and regulatory T cells responses. T-cells are known as “fighter cells”, and help to fight off infection.
2. Oranges and Grapefruits
Oranges and grapefruits are a great source of vitamin C, an antioxidant that promotes white blood cell and antibody production. A vitamin C deficiency can result in a reduced resistance against certain pathogens. Opt for grapefruit if you are looking to reduce sugar intake, as it is less sweet than an orange.
3. Tomatoes
One cup of cherry tomatoes offers 24 percent of the RDA of vitamin A and 34 percent of the RDA of vitamin C, both of which contribute to immune system health. In a study published by the American Journal of Clinical Nutrition, researchers found that subjects who ate a tomato-rich diet for 3 weeks experienced 38 percent less damage from free radicals on their infection-fighting white blood cells than when the same subjects ate no tomato products.
4. Celery Leaves
Celery is rich in vitamins and minerals, but its real value is in the leaves! The leaves are a great source of vitamins A and E. Vitamin E is a strong antioxidant that modulates host immune functions, which can maintain health, especially among elders.
5. Pumpkin
Pumpkin is rich in vitamin A and its pumpkin seeds, which you shouldn’t remove while juicing, are filled with zinc, vitamin E, and vitamin B6. Zinc increases the production of immunity cells – fighter T-cells, white blood cells, and antibodies.
6. Dark Leafy Greens
Dark leafy greens, such as kale, spinach, and parsley, contain the gamut of immune-boosting nutrients. Among them is vitamin B6, which plays an important role in optimal immune health by promoting immune cell proliferation and antibody production.
7. Ginger
A small nob of ginger tossed into your juicer’s chute amidst other vegetables and fruits is all it takes to benefit from this panacea root. Ginger has antibacterial and antiviral properties. These qualities help it to fend off respiratory viruses and the common cold. Ginger also inhibits mucous production and works to clear up congestion.
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Juicer and Carrot Juice Image from Shutterstock
