2 Immune Support Smoothies To Help You Stay Strong

Blending up a vitamin C and fiber-packed smoothie is a great way to boost antioxidants and support your immune system all year long.

A smoothie serves another purpose too – right now you may not have much of an appetite or energy for cooking. My excuse is no time, so tossing all these ingredients into one place is a lot of bang for the buck, nutritionally speaking.

Follow this smoothie prescription: protein, fat, fiber, and greens.

The fat and protein is key for turning down hunger hormones, allowing you to have a longer window of satiety without feeling like you need to snack before your next nutritious meal. Fat also allows your body to absorb any fat-soluble vitamins in the smoothie – vitamins A, E, D, K.

Fiber comes from greens and any other fruits and veggies in the smoothie. Fiber also adds satiety, and feeds your microbiome, which is a massively important part of immunity.

The brightest colored fruits, vegetables and greens are the highest in antioxidants and phytonutrients, which offer a slew of health benefits.

PINEAPPLE GREEN SMOOTHIE

Yield: about 6 cups

½ fresh pineapple, peeled or 2-3 cups frozen pineapple (fiber, vitamins, antioxidants, phytonutrients)

1 small avocado, pitted and peeled (fat)

½ bunch kale or spinach (greens, fiber, vitamins, antioxidants, phytonutrients)

Small handful fresh mint, optional (greens, fiber, vitamins, antioxidants, phytonutrients)

2 to 3 cups coconut water or water | for additional fat, substitute full-fat coconut milk

Your favorite protein powder or collagen powder

Add all ingredients to a high-powered blender, and blend until smooth. Serve immediately.

BLUEBERRY TURMERIC BLISS

Blueberries are loaded with vitamin C and contain anthocyanins, which both support immune function. Turmeric contains curcuminoids, which are antioxidants, and shown to have many different health benefits.

Yield: about 2 cups

1 cup almond milk | for more fat, substitute full-fat coconut milk

1 teaspoon vanilla powder or 2 tsp liquid vanilla extract

1 cup fresh/frozen wild blueberries (fiber, vitamins, antioxidants, phytonutrients)

½ banana, frozen (vitamins, antioxidants, phytonutrients)

¼ - ½ teaspoon turmeric, depending on preference (antioxidants, phytonutrients)

1 tablespoon coconut oil, or any fat you prefer (ie: MCT oil, nut butter, coconut butter, ghee)

1 tablespoon chia seeds (protein, fiber)

1 tablespoon hemp seeds (protein, fiber)

Your favorite protein powder or collagen powder

Add all ingredients to a high-powered blender, and blend until smooth. Serve immediately.

Kelly Harrington, MS, RDN