When the cold lurks, nothing better than strengthening the immune system with the specific nutrients that protect us from viruses.
We are in the cold season, with drastic temperature changes. We go from the cold of the street to the heating of the house or shops, and the probability of catching flu or colds increases. It’s time to protect yourself… but pleasantly.
Some nutrients are essential to keep the immune system in good shape and it is convenient to memorize them to remember to include in our diet the foods that contain them.
Oranges, legumes, leafy greens such as parsley, kale, spinach… are some of the key foods that we should incorporate daily into our diet. Help your body strengthen its defenses with these shakes rich in protective foods.
POWER C: ORANGE, BLUEBERRY, KALE AND GINGER SMOOTHIE
Blueberries are a good source of antioxidants and quercetin, a flavonoid that acts as an antihistamine and anti-inflammatory, and reduces allergy symptoms.
One cup of orange juice contains about 80 mg of vitamin C, that is, 130% of the daily recommendations in adults. Oranges also contain vitamin A, which protects mucous membranes against infections; folates (an average of 39 mcg per orange), which strengthen the immune system and prevent respiratory symptoms; and minerals such as iron, magnesium and potassium.
Green leafy vegetables, such as kale, are also rich in vitamin C, a great antioxidant.
Ginger gives us energy and strengthens the defenses. It contains sesquiterpenes, which fight the most common viruses that usually attack the nose. This medicinal root allows to expel toxins through sweat and lower body temperature in case of fever.
Ingredients
- 1 banana
- 1 cup blueberries
- 2 kale leaves
- 1/2 cucumber
- 3 parsley sprigs
- A small piece of ginger (like a thumbnail)
- 1 cup orange juice
Preparation
- Wash the cucumber, parsley, ginger piece and kale leaves.
- Prepare a juice with two oranges.
- Pour the juice into the blender with kale, ginger, cucumber (if organic, with skin) and parsley, and beat five seconds.
- Add the banana and blueberries (they can be frozen if you do not have fresh) and beat another five seconds.
- To finish decorate with your favorite toppings. If you add a teaspoon of camu-camu you will reinforce the dose of vitamin C. You can also opt for cocoa nibs or pieces of orange and kale.
Recipe by Carla Zaplana
BERRY ANTIOX: ACIDIC FRUIT SMOOTHIE WITH KALE AND CELERY
This shake strengthens the immune system due to its high content of antioxidants such as vitamin C, among others, which also help repair tissues and fight free radicals. Remember that the more intense the color of the fruit or vegetable, in general, the more antioxidants it has.
Only acidic fruits (strawberries and kiwi) are used, which have less sugars than the usual fruits in these combinations (banana or mango), which will give you a feeling of greater lightness. Kale and celery provide chlorophyll, the green pigment with purifying and anti-inflammatory properties that favors the elimination of retained liquids and speeds up weight loss.
The fiber provided by celery, kale and kiwi seeds also helps to have a regular intestinal transit, a guarantee of a good expulsion of toxins.
Ingredients
- 3 celery sticks
- 3 kale leaves
- 1 kiwi
- 5 strawberries
- 1 glass of coconut water
Preparation
- Wash the ingredients and preserve the green leaves of the strawberries.
- Peel the kiwi and cut it into halves.
- Discard the celery leaves and cut the stem in half.
- Remove the stem from the kale leaves.
- Pour the water into the blender and introduce all the vegetables except the kiwi and strawberries. Beat it for 5 seconds.
- Add the rest of the ingredients and beat 10 seconds more or until all the lumps are undone if you want a finer texture.
- If you add topping of goji berries and chia seeds you will reinforce its laxative and antioxidant effect.
Recipe by Carla Zaplana
CITRUS SMOOTHIE WITH TURMERIC AND TANGERINE
Turmeric (Curcuma longa) is a root of the ginger family. In powder, it is a spice highly appreciated for its great anti-inflammatory power. In addition to enhancing many dishes such as stews and soups, it can be added to juices and smoothies.
This citrus smoothie is anti-inflammatory thanks to turmeric. Tangerines provide vitamin C and coconut water, considered an isotonic drink, contains sugars, fats and minerals.
Ingredients
- 2 tangerines
- Half avocado
- 1/2 teaspoon turmeric powder
- 250 ml coconut water
- 2 tablespoons grated coconut flakes
- 1 piece of ginger (the size of your thumbnail)
- 1/2 teaspoon vanilla extract (optional)
- 1 date (optional)
Preparation
Pour all the ingredients into a blender and crush until a homogeneous texture is obtained. And enjoy!
Recipe by Carla Zaplana
CARROT AND CELERY TONIC JUICE TO BREATHE BETTER
The respiratory system provides cells with the oxygen they need to live and, in conjunction with the immune system, filters out pathogens that enter the body. Of all the systems, it is the most exposed to the environment and the most prone to infections and inflammation. Sulfur foods such as garlic and onions are excellent, as they reduce inflammation, protect against infections and are expectorants.
Hot peppers, such as chili or cayenne, contain capsaicin, which improves blood flow, stimulates mucous membranes and fights infections. Roots such as ginger and turmeric are very valuable for their anti-inflammatory properties.
Antioxidants are also beneficial. Consume green leaves, cabbage, pomegranates, carrots, beets, red pepper and citrus fruits. Enjoy this smoothie with anti-inflammatory effect!
Ingredients
- 1 celery stick
- 1 carrot
- Half a sweet onion
- 1 beet
- 1 fresh fennel bulb
- 1 piece of ginger root
- Half cup of licorice, thyme, hyssop and marshmallow infusion
Preparation
- Extract the juice from the ingredients with a slow extractor.
- Mix the juice well with the infusion using a teaspoon and consume at the moment.
Consol Rodríguez’s recipe
