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To keep your body protected from seasonal viruses, harsh weather, and other infections, it is essential to feed your body certain healthy foods and drinks. Most people turn straight to vitamin C when they want to build a strong immune system. However, vitamin C is not the only way to fight infections. You need to focus on other essential nutrients as well, such as antioxidants, zinc, vitamin D, and more. To improve your daily intake of important nutrients and boost your immunity, we have listed a few healthy drinks. So, what are you waiting for? Grab some of these healthy drinks to boost immunity.
Here are 7 healthy drinks that you may try to strengthen your immunity and your overall health on track:
Green tea is renowned for its numerous health benefits, one of which is its ability to boost immunity. It is rich in antioxidants, particularly catechins like epigallocatechin gallate (EGCG), which have been shown to enhance immune function. According to Nutritionist Dr Rohini Patil, “Antioxidants help protect the body from oxidative stress and free radicals, which can damage cells and weaken the immune system.”
A study published by the Plant Foods for Human Nutrition, green tea contains amino acids such as L-theanine, which may aid in the production of germ-fighting compounds in your T-cells. So, try consuming green tea regularly if you want to boost your immunity.
Turmeric milk, often referred to as golden milk, contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. A study published by the Journal of Clinical Immunology found that curcumin enhances the immune system by modulating the activation of T-cells, B-cells, and macrophages. Apart from boosting immunity, it can help reduce the risk of heart disease.
Beetroot juice is a lesser-known but highly effective immune-boosting drink. Rich in essential nutrients such as vitamin C, folate, manganese, iron, and phytonutrients such as betalains, beetroot is a good source of antioxidants and anti-inflammatory properties. These nutrients support immune function by promoting healthy blood circulation and reducing inflammation.
According to research published by Food Science and Nutrition, beets are rich in natural chemicals called nitrates, which can help improve blood flow and lower blood pressure. To prepare beetroot juice, blend fresh beetroot with water and strain the mixture to remove the pulp. You can add a bit of lemon juice or ginger for extra flavour. Drinking beetroot juice regularly can detoxify the body.
Also read: 7 extremely common foods that can actually harm your immune system
Citrus fruits such as oranges, lemons, and grapefruits are rich in vitamin C and antioxidants, a vital nutrient known for its immune-boosting properties. “Vitamin C increases the production of white blood cells, which are essential for fighting infections. It also acts as an antioxidant, protecting cells from damage by free radicals,” says Patil. You can prepare it with a combination of your favourite citrus fruits and mix them with water. Add a bit of honey or mint to enhance the flavour.
Ginger is another powerful ingredient with immune-boosting properties. A study reveals that ginger contains bioactive compounds such as gingerol, which has strong anti-inflammatory and antioxidant properties. So, it can help reduce inflammation, enhance immune response, and alleviate symptoms of cold and sore throat. To make ginger lemonade, combine freshly squeezed lemon juice with grated ginger and water. Sweeten it with honey. This drink not only boosts immunity but also provides a refreshing and tangy flavour, making it a delightful beverage for any time of the day.
Also Read: 9 superfoods to keep your immunity in check in changing season
Berries such as blueberries, strawberries, and raspberries are packed with vitamins, minerals, and antioxidants. They are particularly high in vitamin C and flavonoids, which help reduce oxidative stress and inflammation. Flavonoids have been shown to modulate immune cell activity, enhancing the body’s defense mechanisms. A study published in Nutrition reviews shows that drinking berry juice can also improve digestion by promoting regular bowel movements and preventing constipation. A delicious berries drink can be made by blending a mix of fresh or frozen berries with water or yoghurt. Adding a banana or some honey can make the drink sweeter and more nutritious.
Kombucha is a fermented tea that has gained popularity for its probiotic content and health benefits. According to a study published by Chinese Herbal Medicines, the probiotics in kombucha support gut health by maintaining a healthy balance of beneficial bacteria, which is crucial for a strong immune system. Additionally, kombucha contains antioxidants as well as B vitamins and enzymes that further support immune health. So, to boost immunity, drink kombucha and enhance immune responses.
Boosting your immune system is crucial for your overall health. Here are seven effective tips:
1. Focus on a diet packed with fruits, vegetables, lean proteins, and whole grains. It will provide essential nutrients for the immune system, such as vitamins C, D, and zinc.
2. Drink plenty of water to flush out toxins and help your body function properly.
3. Moderate exercise enhances the immune response and helps reduce inflammation.
4. Aim for 7-9 hours of sleep per night because sleep deprivation weakens the immune system.
5. Do not take stress lightly because chronic stress is known to impair immune function. You may practise relaxation techniques such as meditation or yoga.
Drinking immunity-boosting drinks and following these habits will make sure you stay strong and healthy!
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