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Immune Boosting Smoothies

Carol Bell, RD making a green smoothie at Table Health

We love our smoothies at Table Health—quick, nutrient-packed and hydrating.

Smoothies are not only an excellent choice to stay well and support your immune system but they can also provide a nice boost when you feel like you’re coming down with a cold.

Consider using herbal teas, spices, and vegetables in a smoothie to boost antioxidants and offer antiviral properties. It also helps lower the sugar content and calories.

Try out different flavor and color options to give your immune system the nutrients it needs like Vitamin, A, C, and K to defend itself against viruses.

When it comes to selecting a liquid for your smoothie (water, nut milks) give chilled, fresh brewed tea a try! Some of our favorite teas to add to your smoothie include hibiscus, lemon balm, rose hip, dandelion root, green tea, white tea, rooibos, chamomile, and nettle.

These teas are rich in antiviral properties and are available in tea bags or bulk teas at most health food stores including our very own Table Market and many local grocery stores. Avoid herbal tea blends that are artificially colored or flavored.

We’ve pulled together three of our go-to smoothies to support your immune system to help prevent viruses and also aid in recovery.

Strawberry Banana
1 banana
1 cup fresh or frozen strawberries
¼ cup red bell pepper
1+ cup cooled hibiscus tea or green tea
½ cup cucumber cubes
2 tbsp lime juice or lemon juice

Mango Ginger
1 ½ c mango cubes, fresh or frozen
Juice of 1 lime
1 tsp grated ginger root
½ tsp grated turmeric root
½ cup raw yellow squash cubes
1+ cup, chilled lemon balm tea

Berry Healthy
1 cup fresh or frozen wild blueberries
1 small orange or tangerine, peeled, and cut into cubes
1 banana
½ cup zucchini cubes
1+ cup dandelion root tea

Optional add-ins: include a few sprigs of basil, cilantro, parsley, arugula, or leafy greens. These have anti-inflammatory effects and add additional nutrients!

Directions: In a high-speed blender, blend all ingredients until smooth. Add more tea to thin to the desired thickness.

The immune system is complex, and many aspects of health and self-care have the potential to make or break your ability to resist infection and complications that can result from infections.  Each of us starts in a different place: genetics, exposure, and lifestyle choices all combine to make our immune system what it is.  While nobody can live perfectly, everyone can invest a little energy into targeting a few specific areas for maximum impact.  Read more about adopting healthy habits to further support your immune system.