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Today, the world is suffering from weakened immunity and an inactive lifestyle. Diseases like colds and coughs have become very common among folks. Hence, it is very important for you to boost your immunity system against such diseases. An excellent way to load your body with immunity is an intake of essential vitamins, minerals, and antioxidants. Here I am presenting for you all a list of the 9 best fruit juices for immune system with their benefits and recipes.
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| Fruit juices for the immune system |
Why should you opt for fruit juices?
Ever wondered why juices and not whole fruit? Well, both have their unique benefits. Let's see below how fruit juices can be a better choice for boosting your immunity.
Quick Absorption: Fruit juices provide you with those nutrients in a concentrated form. Therefore, it becomes easy for the body to absorb nutrients quickly. It makes sure to get an instant boost.
Hydration: Fruit juices from fruits like watermelon and cucumber help your body keep hydrated. It also works to maintain a healthy immune response.
Easier Digestion: By peeling off fibers from the fruits, juices become easier to digest. It becomes simpler for your body to absorb nutrients without the extra digestive work.
Convenient Way to Consume Multiple Nutrients: Yes, you heard right! While making juices, you can combine different fruits and also vegetables. It will be a combo pack of vitamins, minerals, and antioxidants in one glass for you.
Immune-Boosting Properties: Juices from particular food items like ginger, turmeric, and berries are well known for their immune-boosting properties. It counters colds, flu, and other infections.
Refreshing and Versatile: Juices can be a refreshing, tasty alternative, especially in hot weather. You can enhance the flavors of it with herbs like mint or spices like ginger, making the experience more enjoyable and healthy.
Easier to Consume for Kids or Elderly: Basically, juices are easier for children or elderly people to consume. Especially for those who might struggle with chewing or have difficulty digesting whole fruits.
Better for Detox and Cleanse: Juices are often used in detox programs because they provide a flood of nutrients while allowing your digestive system to rest. This also works in flushing out toxins by providing vital vitamins and minerals.
These are the reasons fresh fruit juices are excellent choices for maintaining a healthy and strong immune system.
The list of the best fruit juices for the immune system:
1. Orange Juice
Benefits: Orange juice is rich in vitamin C. It is widely known for boosting your white blood cells. They are also capable of providing antioxidants that help fight off infections. Oranges are also fully packed with antioxidants like flavonoids and carotenoids. These compounds help neutralize free radicals by reducing oxidative stress and inflammation, which can weaken the immune system.
Oranges are also vital in collagen production; ultimately, they work for better skin health. This enhances liver function and supports a healthy immune system.
Orange juices also work as a natural detoxifier that helps the body flush out toxins. This improves liver function and supports overall immunity.
Recipe:
- 4 oranges, peeled
- 1 tablespoon honey (optional)
- Blend the peeled oranges with honey, strain, and serve.
2. Carrot and Apple Juice
Benefits: Carrots are packed with beta-carotene, which supports the immune system, while apples provide fiber and vitamin C. This mixture will fill you with vitamin A for glowing skin and C for better immunity. Additionally, carrots are an awesome source of beta-carotene that supports eye health.
Recipe:
- 2 apples, cored
- 3 medium-sized carrots, peeled
- Blend the ingredients, strain, and enjoy.
3. Pomegranate Juice
Benefits: It is my most-liked juice among the other best fruit juices for immune systems. Studies say that pomegranate juice helps fight cancer cells. Those are loaded with antioxidants and are anti-inflammatory. Additionally, it boosts heart health by managing cholesterol, supports your skin health too, and ultimately enhances your immunity.
Recipe:
- 2 cups pomegranate seeds
- Blend the seeds, strain the juice, and serve.
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| Orange Juice, Carrot & Apple Juice, Pomegranate Juice |
4. Kiwi Juice
Benefits: You all know what Kiwi is and its ultimate benefits, but still, for those who don't know, these are rich in Vitamin C and Vitamin E, which contain serotonin, which will improve your sleeping quality. Additionally, it is higher in antioxidants and enhances iron absorption for preventing anaemia. Now it must have become your favourite fruit juice, right?
Recipe:
- 3kiwis, peeled
- Blend the kiwis, strain the juice if necessary, and serve.
5. Mango juice
Benefits: In India, mango is recognized as the king fruit. When it comes to its nutrition, undoubtedly the name suits it as the king of fruits with immunity boosters. It provides you with an instant boost of energy and contains a high amount of vitamins A and C, which aid in good digestion and better eye health. Additionally, it is rich in potassium, which helps in regulating blood pressure, and because of its calorie count, it can be your weight-gainer drink as well.
Recipe:
- 2 ripe mangoes, peeled and chopped
- Blend with water, strain, and serve chilled.
6. Grapefruit Juice
Benefits: Grapefruits are another citrus fruit rich in vitamin C. They are also high in antioxidants, which help reduce inflammation and protect against illnesses. It also works to balance your weight and regulate blood sugar levels, ultimately boosting immunity.
Recipe:
- 2 grapefruits, peeled
- Blend the peeled grapefruits, strain, and serve.
Till here, we have covered almost six of the best fruit juices for immune system. Let's check out the remaining three.
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| Kiwi Juice, Mango Juice, Grapefruit Juice |
7. Pineapple Juice
Benefits: Pineapples are rich in vitamin C and bromelain, an enzyme that has anti-inflammatory properties, aiding in immune defence and digestion. Other than the above, it also works to improve your bone health as it contains manganese. Additionally, it helps in better gut health and promotes skin health, and due to its potassium content, it helps in lowering blood pressure and improving circulation.
Recipe:
- 1/2 pineapple, peeled and chopped
- Blend with water, strain, and enjoy.
8. Strawberry and Lemon Juice
Benefits: Strawberries are rich in vitamin C and antioxidants, while lemon adds an extra dose of vitamin C, helping to strengthen the immune system. Additionally, it can detoxify your body and support better liver function.
Recipe:
- 1 cup strawberries, hulled
- 1/2 lemon, juiced
- Blend with water, strain, and serve.
9. Watermelon Juice
Benefits: Watermelon is a hydrating drink and is rich in vitamin C, vitamin A, and antioxidants, which help boost the immune system while keeping you refreshed. It also aids in muscle recovery; yes, it's one of the useful benefits of watermelon juice. It is rich in the amino acid citrulline, which helps reduce muscle soreness after workouts.
Recipe:
- 2 cups watermelon cubes (seedless)
- After blending and straining, serve the watermelon cold.
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| Pineapple Juice, Strawberry-Lemon Juice, Watermelon Juice |
Important tips to enhance your juice potential:
Now, you know the 9 best fruit juices for immune system, but you must keep in mind these essential tips while making fruit juices. These tips help you retain the maximum nutritional value of your fruit juices.
1. Use fresh, organic fruits.
Always choose fresh and mostly organic fruits for juicing. Organic fruits are free from pesticides and harmful chemicals. It ensures you have pure, nutrient-rich juices.
2. Wash fruits thoroughly.
Before juicing, rinse all fruits thoroughly under running water. This helps remove dirt, bacteria, and any pesticide residue, especially if you're not using organic produce.
3. Peel When Necessary
For fruits with inedible or thick skins (like oranges, pineapples, and melons), peel the outer layer. However, for fruits like apples and pears, keeping the skin on can provide additional fiber and nutrients, provided they are washed well.
4. Cut fruits into small pieces.
Chop your fruits into smaller portions before adding them to your juicer or blender. This makes the juicing process smoother and ensures a better extraction of juice.
5. Don’t Add Extra Sugar
Avoid adding extra sugar or artificial sweeteners to the juice. Fruits already contain natural sugars, which are healthier for your body. If you want to enhance sweetness, consider adding a small amount of honey or dates.
6. Consume Immediately
To preserve the nutrients in freshly prepared juice, it is recommended to drink it right away. The longer juice is exposed to air, the more it loses its vitamins, especially vitamin C, due to oxidation. So, as soon as your juice is ready, drink it.
7. Strain for pulp preference
If you prefer a smoother juice, you can strain the juice to remove the pulp. However, keeping the pulp adds fiber, which is beneficial for digestion and overall health.
8. Balance fruits with vegetables.
To reduce sugar content and increase nutrient varieties, you can add vegetables like spinach, carrots, or cucumbers to your juice. This balances out the flavors and boosts the nutritional value.
9. Clean your juicer/blender properly.
Always give your blender or juicer a thorough cleaning after using it. Fruit remaining can improve the growth of the bacteria, which could contaminate future juices and affect the taste.
10. Chill or Add Ice Cubes
For a refreshing touch, you can chill your juice or add ice cubes. However, avoid refrigerating juice for more than a day, as it loses its freshness and nutrients quickly.
Conclusion:
These are the nine best fruit juices for immune system. They not only taste amazing but are also packed with essential vitamins and antioxidants that strengthen your immune system naturally.
Incorporating these recipes into your daily routine will keep your immune system strong and, of course, your body healthy. So, I hope you guys liked these drinks. If you wish to blend lots of fruit juices together, then you must take the advice of professional dietitians. Also, if anyone has an underlying medical condition, then you must consult professional healthcare before having these juices.
