10 Smoothies to Boost your Immune System

Do you love smoothies as much as I do? They’re so easy to make and so much fun because the creative possibilities are truly endless. Not only are smoothies and protein shakes inherently tasty, they can be a true superfood to feed the body (and mind) the many health benefits it craves.

Depending upon what you put in your smoothie, they can be a tool for sustainable weight loss. They can be a nutrient dense meal to feed the body nutrients it may be lacking in order to ward off malnutrition in some of the more extreme cases. Smoothies can help people heal when they’re really sick. For example, when my stepdad was recovering from throat cancer, the only way he could eat was through a straw. In order to give him the nutrition he needed, my mom and I whipped up really wonderful smoothies with healthy fats, protein, and other superfoods to speed up the healing process. These smoothies also helped build back his immune system after it had undergone some real treachery. 

That’s what we’re going to talk about in today’s article. We’re going to look at my favorite immune boosting smoothies—those that will support an optimally functioning immune system to keep our bodies working optimally to ward off unwanted bacteria, viruses, and other environmental toxins. 

Ready to explore the wide world of immune boosting smoothies? Let’s get started! 

This is why we use the ingredients we use:

Bananas

Bananas are a staple in nearly every smoothie on this list. Why? Because they’re our natural (and healthy) sweetening agent. Bananas are ripe with potassium. They’re a healthy carbohydrate food that also aids our digestive juices. Bananas are even believed to lower high blood pressure. I don’t know anyone who doesn’t like a ripe banana. Do you?

Lemons and limes 

These little citrus fruits add just the right kick to certain smoothie recipes. They also add vitamin C and antioxidants to these nutrient-rich drinks.

Chia seeds

Chia seeds are an essential ingredient to immune boosting smoothies due to their high omega-3 fatty acid content. Plus, they don’t really taste like anything, and add a nice texture instead. Chia seeds also add protein and fiber, two macronutrients essential for your immune health. 

Spirulina

Spirulina is an ideal seaweed when ground to add to smoothies and shakes. Not only does it contain so many minerals, it also has protein and omega-3 fatty acids. Plus, it doesn’t taste fishy, like other seaweeds do. 

Ginger root

Ginger’s a natural immune booster. It’s also great for easing tummy troubles. The root has been used in Ayurvedic medicine and Chinese medicine for thousands of years as a natural medicine. I like the mildly spicy kick it gives to certain smoothies. You don’t need much. A little goes a long way. 

Sweet potato

One way to stay healthy this winter is to stock up on sweet potatoes from your favorite local farmer. Then, bake some each week, and add to your favorite smoothies.

Carrots

While it may seem odd to add carrots to your smoothies, it’s not. Because they don’t overwhelm tastewise, and yet, they add a real vitamin A-packed punch to support eye health and fight free radicals. 

Turmeric

I like to add turmeric to just about everything, including smoothies. Why? Because it’s one of the healthiest herbs on the planet. It combats chronic inflammation, helps reverse the damaging effects of free radicals, and even lowers high cholesterol. 

Pineapple

Pineapples are full of vitamin C, a true immune boosting nutrient. They’re also rich in antioxidants, which keep your cells strong and healthy. 

Simple spirulina smoothie

When my dad was in the throes of cancer recovery we kept a bottle of spirulina powder on hand at all times. It’s a superfood from the sea, and one that works optimally to dramatically boost the nutrient load of any and every smoothie. This particular one has just 3 ingredients. It’s that simple. All you need is:

• 2 frozen bananas, cut in chunks
• 1 tsp spirulina powder
• 1 ½ cups nut milk of your choice

Just blend these ingredients together and you have a sweet, green superfood treat! This one is sweet (from the bananas) so drink it as a dessert when you’re trying to cut back on sweets. 

 

Green Protein Surprise

This protein-rich smoothie is ripe with all sorts of vitamins and minerals. It also has omega-3 fatty acids—essential for immune health, cognitive function, and so much more. To make the green protein surprise, you’ll need:

• 1 cup nut milk (I typically like hemp milk, cashew milk, or almond milk.)
• 1 tablespoon chia seeds (this is where you get your omega-3’s.)
• 1 cup of your favorite dark, leafy greens. (Greens like kale, collards, and spinach are immune boosters.)
• ½ of an avocado, sliced
• 1 cup of hemp protein powder
• 1 frozen banana

Immune Boosting, Fat Burning Mango Smoothie

This is a delicious and fabulous smoothie. If you want to lose weight, drink this one often. If you want to build your immune system, it’s great for that, too. Plus, it’s just plain tasty. Here’s what you need for the immune boosting, fat burning smoothie:

• ½ a grapefruit
• ½ a ripe avocado, seeded and sliced
• 1-2 cups leafy greens of your choice (I like kale leaves, baby romaine, and baby spinach)
• 2 tsp. Chia seeds
• 1 stalk celery, chopped
• 1 cup frozen mango chunks
• ¼ tsp cinnamon powder
• ¼ tsp cayenne powder (optional)
• 1 cup brewed green tea

Blend all immune boosting ingredients together and sip slowly.

Berry booster smoothie

This is a smoothie that’s high in fiber content. Fiber is necessary to keep our digestive system healthy, an essential part of immune health. It’s also a great smoothie for weight loss, as it helps you feel full for hours. We’ve added in some chia seeds, too, for a healthy dose of omega-3 fatty acids.

For the berry booster smoothie, you’ll need: 

• 2 cups frozen berries (you’ll want to use dark berries like raspberries, blackberries, blueberries, and acai berries for the highest antioxidant load.) 
• 1 cup full-fat plain Greek yogurt 
• 1 tablespoon chia seeds
• 1 frozen banana
• 1 cup filtered water

Blend all ingredients until smooth. Enjoy!

Strawberry Romaine Smoothie

Everyone loves strawberries, which are chock full of vitamin C. Vitamin C is a potent immune builder. Even your children will love this one! Here’s what you need: 

• 2 cups frozen strawberries (preferably organic)
• 1 frozen banana
• 1-2 handfuls organic romaine lettuce
• 1 cup full-fat Greek yogurt
• 1 tablespoon chia seeds
• 2 cups of your preferred nut milk
• 1 tsp ground cinnamon 
• ½ tsp vanilla extract

Blend these immune boosting ingredients together and enjoy. 

Tropical Green Immune Boosting Smoothie

I love this smoothie because it reminds me of my time living on the Big Island of Hawaii—a true tropical treat. Vitamin C takes centerstage here, and you’re going to love the creamy coconut flavor as well. Here’s what you need to enjoy the tropical green immune boosting smoothie: 

• Juice of 1 lime
• 1 cup frozen pineapple chunks
• 1 cup frozen mango chunks
• 1 can coconut milk (the can or carton version is great)

• 1 cup leafy greens of your choice 
• ½ tsp. Spirulina powder
• Pinch of stevia (optional)

Blend everything until smooth. Sip while dreaming of days lounging on a secluded beach.

 

Super Delicious Green Shake

I love the vitamin C in this smoothie, which supports our immune system in amazing ways. The addition of vitamins, minerals, and antioxidants in this one makes it a true immune supportive elixir. Here’s what you need:

• 1 ½ cups frozen pineapple chunks
• 1 ½ cups nut milk of your choice (coconut, almond, or cashew milks are all good for this one)
• ½ of a lemon, juiced
• ½ tsp grated ginger root
• 1 cup spinach leaves (preferably organic)

Blend everything together. Admire the vibrant green color, and sip with pleasure, knowing you are getting healthier with every sip. 

Super Orange Smoothie

This one is as pretty as a sunrise. It’s also as delicious as they come, and an immune builder to boot. Here’s what you need:

• 1 ripe banana, halved
• 1 carrot, chopped
• 1 peeled clementine
• Juice of ½ a lemon
• 1 cup orange juice (freshly squeezed is best)
• ½ tsp ground cinnamon
• ½ tsp. Ground turmeric
• 1 cup full-fat Greek yogurt
• Ice

Blend it all together. Admire the color. Savor the flavor. Enjoy!

Sweet Potato Smoothie

Ever made a smoothie with a perfectly baked sweet potato? What a treat! Here’s what you need for this nutrient-rich smoothie:

• 1 cup cooked sweet potato (throw the peel in for more nutrients)
• 1 cup frozen mango chunks
• 1 cup frozen strawberries
• 1 carrot, chopped
• 1 orange, peeled
• 1 frozen banana
• ½ cup cooked cauliflower
• 2 cups of your preferred nut milk

Blend all ingredients together until smooth. Enjoy! 

Carrot ginger smoothie

This one has natural antibiotics and even fights inflammation. Plus, it’s tasty! The vitamin C will keep you healthy year round! Here’s what you need:

• 1 ripe banana (peeled and halved)
• 1 cup pineapple (can be frozen or fresh)
•  1 small knob freshly grated ginger root
• ¼ tsp. ground turmeric
• Juice of ½ a lemon
• ½ carrot juice (you can make your own if you have a juicer or buy it premade)
• 1 cup nut milk of your choice

Blend everything together until smooth. Sip with pleasure and ease.

Kiwi berry smoothie

Kiwis are full of vitamin C, while the dark, colorful berries fight free radicals with their antioxidant load and vitamin C content. Here’s what’s in this delightful beverage:

• 1 cup frozen strawberries
• ½ cup frozen blueberries
• ½ cup frozen raspberries
• 2 kiwis, peeled and halved
• 1 cup freshly squeezed orange juice
• 1 small carrot, chopped

Blend all ingredients until smooth. Enjoy as the perfect immune building breakfast!

Pure blueberry goodness

Sometimes all you want is blueberry goodness. This superfood smoothie satisfies that craving. Here’s what you need:

• 1 cup nut milk of your choice (I like almond milk for this one)
• 1 cup frozen blueberries (organic are best)
• 2 tsp chia seeds
• 1-2 tablespoons walnuts
• 1 tsp. Ground cinnamon
• 1 tsp. Pure maple syrup
• Ice cubes (as needed)

Blend until you get the consistency you want. Add more nut milk if you wish. Enjoy! 

The thing I love about all these smoothies is that they’re nutrient rich while remaining relatively cheap to make. That’s the beauty of smoothies in my opinion. Once you know how to make them, they’re accessible to all budgets. Plus, they allow for creativity. Like using acrylic paints, you can add more paint over what you’ve already used. There are no mistakes. So, play around with these ingredients. Use more or less of a particular one. Add ice if you don’t have frozen versions of the fruit listed above. Make more or less of everything depending upon who you’re feeding. The recipes above are merely guidelines. You are the chef. Allow your creations to unfold!