Banish a cold 'quickly' with this immune-boosting smoothie - rich in vitamin C

16 January 2024 , 08:35

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This delicious smoothie can help give your immune system a boost (Image: Getty Images/Tetra images RF)

With respiratory illnesses doing the rounds, it seems like everyone is battling a runny nose and a sore throat - but one expert has shared his miracle smoothie to help you feel brighter.

Fitness expert Joseph Abell has taken to social media to share his "feel better smoothie", which is rich in vitamin C. According to Harvard, vitamin C supports the body’s immune system by stimulating the activity of white blood cells.

Providing your body with the correct nutrients is key to fighting off the viruses that have you feeling under the weather. Posting on TikTok, Joseph said: "Everyone and their mother is sick right now, so here’s a smoothie to help you feel better faster." He then shared his delicious recipe, which can be found below.

Ingredients

One orange
One apple (chopped)
Fresh ginger
One banana (chopped)
Frozen pineapple
Two tbsp Greek yoghurt
Handful of spinach
Sprinkle of cayenne pepper

In a blender beaker, add the juice from one orange, apple, ginger, pineapple, Greek yoghurt, spinach and cayenne pepper. Then blend the ingredients inside the beaker. Once combined, the smoothie should have a light green appearance. Pour into a glass and enjoy! "We’re not giving the sniffled a chance," concluded Joseph.

Health and nutrition experts from Prepped Pots powered by MuscleFood.com have listed eight cold-fighting foods that give the immune system a boost. This goes hand in hand with staying hydrated, as our bodies need much more water when fighting infections - so it’s important to drink plenty of liquids such as water and cups of comforting herbal tea.

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Ashleigh Tosh said: "Catching a cold can be really horrible, especially when it interferes with your day to day schedule. A stuffy nose, sore head and high temperature can be really draining so it’s important to fuel your body with the right nutrient-dense foods to help give yourself the best chance at recovering quicker.

"It’s easy to grab some junk food for comfort but instead, try opting for meals that include vegetables, ginger and garlic, all of which support immune function and aid recovery."

Virus-fighting foods

Vegetables - Packed with essential vitamins, minerals, and antioxidants that support the immune system and overall health. Leafy greens, broccoli, and bell peppers can reduce inflammation which promotes healing. Carrots and sweet potatoes on the other hand can help with sore throat and blocked nose, as they provide vitamin A.

Citrus fruits - Oranges, lemons, grapefruits, and other citrus fruits are rich in vitamin C, which can strengthen your immune system. Incorporating citrus fruits into your diet can reduce the severity and duration of cold symptoms.

Chicken soup - The hot broth helps relieve congestion and soothes a sore throat, chicken is packed with protein and vegetables are a great source of nutrients. It’s also a meal that’s easy to digest and provides a lot of hydration.

Greek yoghurt - Probiotic-rich foods like yoghurt can support a healthy gut, which plays an important role in maintaining a strong immune system.

Berries - Strawberries, blueberries and raspberries are packed with antioxidants that can support your immune system, they also provide vitamins and minerals that promote overall health.

Oatmeal - A warm bowl of oatmeal is gentle on your stomach and can have a soothing effect on a sore throat. Oatmeal is also a good source of carbohydrates, fibre, protein, vitamins and minerals.

Eggs - Eggs are a great cold-fighting food option, as they are rich in protein, zinc and vitamin D.

Garlic - Garlic is known for its immune-boosting properties and its ability to help alleviate cold symptoms.