Supporting your immune system

Your immune system is constantly active, figuring out which cells belong to your body and which don’t. This means the immune system needs a healthy dose of vitamins and minerals to keep its energy up and going.

The following recipes are packed with essential nutrients for everyday health or for fighting off the cold and flu.

Learn which immunity-enhancing nutrients each juice has so you can start your mornings off with a refreshing boost to your body’s natural defenses.

Orange and grapefruit

Vitamin C has antioxidant and other properties that protect your cells from substances that damage the body. A deficiency of vitamin C can lead to delayed wound healing, inability to properly fight infections, and impaired immune response.

Fortunately, this citrus explosion by The Black Peppercorn contains more than enough of your daily intake of vitamin C.

Homemade tomato juice

The best way to be sure your tomato juice is fresh and without added ingredients is to make it yourself.

The Balance, a site about frugal living, has a wonderful recipe for homemade tomato juice.

The best part? No juicer or blender required, although you will want to strain the bits and pieces through a sieve.

Tomatoes are rich in folate, which help lower your risk of infections.

Beet, carrot, ginger, and turmeric

This fortifying juice by Gourmande in the Kitchen has four root vegetables that’ll help your immune system and decrease inflammatory symptoms.

Inflammation is often an immune response to infections. It can cause flu or cold symptoms like a runny nose, coughs, and body aches.

People who have rheumatoid arthritis may especially benefit from drinking this juice, as the turmeric and ginger have anti-inflammatory effects.

Strawberry and mango

Sober Julie’s strawberry mango mocktail is the healthy way to satisfy your cravings for a bottomless brunch. This recipe uses frozen fruits, which have the same nutritional punch as fresh ones. You can also opt for fresh if you have them on hand.

The vitamin E from the mangos add extra antioxidant benefits to enhance your immune system, especially in older adults.


Not only does watermelon help your immune system, but it also can help relieve muscle soreness.

Muscle soreness is a common symptom of the flu, especially in older adults.

The heavy water content of this fruit may also make it easier to juice (and it feels like less of a waste of fruit).

You can also include watermelon juice in other plain fruit juices, such as apple or orange, that may not have as much vitamin A.

Making juices, smoothies, and nutritional drinks is one of the tastier ways to stay healthy. But no matter what juice you like, you can always add other super foods such as chia seeds and wheat germ for more health benefits.

Other ways to keep your immune system strong include practicing good hygiene, staying hydrated, and exercising frequently.