8 Smoothie Recipes That Can Help Support Your Immune System This Cold and Flu Season

Updated on Oct 28, 2020 at 1:25 PM

Cold and flu season is upon us, and while you can load up on fistfuls of pills and supplements, sipping on a nutrient-rich smoothie is a much tastier way of nourishing your immune system. Whether you start your morning with a green smoothie or snack on a tropical treat later in the day, smoothies can be a perfect addition to your diet during the fall and winter months.

Of course, choosing the right ingredients is key when the goal is to support overall health. Nutrient-rich foods like fruits, veggies, and milks will provide your body with the vitamins, minerals, and other dietary factors it needs to stay in fighting shape. Try these delicious, immunity-supporting recipes, and remember to wash your hands, get quality sleep, and practice other healthy lifestyle habits to keep colds and flu at bay.

Blueberry Maple Smoothie

The shining star of this smoothie is the blended blueberries — and not just because they deliver that Instagram-worthy hue. Blueberries naturally contain vitamin C and offer antibacterial properties. Eating them has also been associated with a reduced risk of cardiovascular disease and type 2 diabetes.

Get the recipe: blueberry maple smoothie

Banana Berry Peanut Butter Smoothie

Move over, spinach! There's a new green in town. Broccoli is a surprising addition to this yummy smoothie, and it comes with a substantial helping of vitamin C and fiber. In fact, a cup of broccoli contains almost 80 mg of vitamin C — more than a medium orange!

Get the recipe: banana berry peanut butter smoothie

Pumpkin Smoothie

Immune support may not come to mind when you think about pumpkin, but it should! This tasty gourd is loaded with immune-supporting vitamin A — and a smoothie is the perfect way to use that leftover pumpkin puree.

Get the recipe: pumpkin smoothie

Fig Honey Yogurt Smoothie

Loading up on yogurt can support your gut health, which is especially important during cold and flu season, considering that's where 70 percent of your immune system is located. And if you happen to get a cold, the honey in this recipe can also help soothe your symptoms.

Get the recipe: fig honey yogurt smoothie

Carrot Cake Smoothie

It may look and taste like dessert, but this smoothie is more like a vitamin in liquid form. The carrot delivers vitamin A, the cinnamon offers anti-inflammatory benefits, and the maple syrup (emphasis on pure maple syrup) contains natural antioxidants.

Get the recipe: carrot cake smoothie

Superfood Tropical Smoothie

This immune-boosting smoothie is packed with spinach, as well as nutrient-rich foods like pineapple and mango — and if that weren't enough to win you over, it tastes like a tropical vacation!

Get the recipe: superfood tropical smoothie

Blueberry Melon Protein Smoothie

A deficiency in protein may impair immune function, which makes this smoothie's 19 grams per serving pack quite a nutritional punch. The addition of frozen blueberries — which are often frozen shortly after they're harvested to retain nutrients like vitamin C — is just a bonus.

Get the recipe: blueberry melon protein smoothie

Strawberry Banana Smoothie

This simple recipe includes one cup of strawberries, which will give your body more than half the recommended daily allowance (RDA) of vitamin C. To make it even more nutrient-rich, add a handful of washed spinach into the mix. (Just don't expect the end result to be as pretty!)

Get the recipe: strawberry banana smoothie