Eating healthy foods can help boost your immunity, but do you ever think about the things you drink? What you drink can also have an impact – positive or negative – on your immune system. Drinking too many unhealthy drinks, such as soda, sugary fruit juice, and alcohol can damage your immunity and leave you more vulnerable to bacteria and viruses. Instead, it’s important to load up on healthy drinks. These picks can help build up your immunity, which is especially important during cold and flu season and this latest surge of COVID-19. Here are the 50 healthiest beverages for immunity building.
Water helps transport nutrients to each system of the body. Drinking enough water is important for detoxification, promoting lymphatic draining, and clearing out any foreign pathogens your body may be fighting off.
Proponents of chamomile claim that the tea boosts the immune system and helps fight infections associated with the common cold. In fact, a study found that chamomile increased hippurate and glycine, two compounds known for antibacterial activity.
With high amounts of vitamin C and vitamin E, pomegranate juice may help to prevent illness and fight off infection. Pomegranates have also been shown to be antibacterial and antiviral in lab tests, so it makes sense that their juice would hold similar properties.
Proponents of ginger believe it can help strengthen your immunity and reduce stress. Ginger tea is also beneficial, because inhaling the steam can help relieve nasal congestion and other respiratory issues due to the common cold.
Lemons are high in vitamin C and potassium, which makes them a great source for boosting your immunity. Vitamin C can help fight off infection, while potassium stimulates nerve function, reduces inflammation, and helps control blood pressure.
One glass of orange juice provides more than 100% of the daily recommended value of vitamin C, which makes orange juice an excellent source of this essential vitamin. Vitamin C boosts the immune system by protecting cells and increasing the production and function of immune cells.
Green tea strengthens the immune system because it protects it against oxidants and free radicals. Free radicals and oxidants can cause damage to cells and open the doorway to disease.
Beets are packed with vitamin C, folate, potassium, iron, and manganese, and beet juice is a great source of these nutrients. These vitamins and minerals work together to help support a healthy immune system.
Wheatgrass can enhance the function of your immune system. Having a strong immune system can help ward off infection and disease, and a healthy immune system can help you recover more quickly if you do get sick.
Cranberries are a substantial source of vitamins C, K, A, and antioxidants, so cranberry juice can be a great source of these nutrients, as well. These nutrients all work to boost the immune system, help prevent cardiovascular disease, and reduce inflammation.
Coconut water has antiviral and antibacterial properties, which can help strengthen your body’s immune system. Coconut water is also high in magnesium and potassium, which can help boost heart health and keep disease at bay.
Almond milk is packed with vitamins A, D and E, which provide a boost for your body’s immune system. Plus, it’s also rich in vitamin B and iron, both of which increase cellular regeneration and healing.
White tea is loaded with a type of polyphenols called catechins. Polyphenols are antioxidants, which may help relax blood vessels, boost immunity, and prevent bad cholesterol from becoming oxidized, which is a risk factor for heart disease.
Kombucha contains probiotic, or friendly, bacteria that help improve gut health. Research suggests that having a healthy balance of gut bacteria can promote immune health. Additionally, kombucha is high in acetic acid, which research suggests has antimicrobial properties.
Kefir is high in probiotics, which strengthen the intestinal lining and reduce the invasive ability of bacteria. This helps fight off and prevent infections, and it also works to reduce inflammation.
Researchers found that certain flavonoids in red wine may be linked to boosting the immune system. The study suggests a particular gut microbe can help stave off severe flu infections by breaking down flavonoids naturally present in red wine, black tea, and blueberries.
Apple cider vinegar is made from fermented apple juice. It contains a high concentration of vitamin C, fiber, and acids that can help boost immunity while breaking up congestion and respiratory symptoms associated with a cold.
Amino acids from protein are the building blocks to a strong immune system, while vitamins A, C, D, and E help protect the cells from free radicals. Additionally, milk from grass-fed cows contains high amounts of omega-3 fatty acid and linoleic acid, which help decrease inflammation.
Due to the impressive probiotic content from kefir, water kefir can have a powerful effect on the functionality of the immune system. Additionally, kefir grains have been shown to decrease inflammation and help regulate the immune response.
While drinking too much caffeine can hinder your recovery from illness, a cup of coffee or two a day can help stimulate your immune system while it’s battling illness. Additionally, coffee is loaded with antioxidants, which can help protect the body from disease.
Cocoa is rich in polyphenols, which make it a powerful antioxidant. Hot chocolate is a great source of cocoa, but it’s important to keep the sugar and additional add-ins to a minimum.
Seltzer is a great way to boost your hydration when you’re tired of drinking plain water. Try it with a lemon or lime for an extra boost of vitamin C and some subtle flavor.
Water infused with citrus fruit is packed with essential nutrients that help build a strong immune system. It not only provides necessary hydration from the water, but vitamins C and E from the fruit. Plus, it tastes great, providing plenty of flavor without the sugar of regular fruit juice.
Hibiscus tea contains plenty of vitamin C, which is a strong antioxidant that can help keep the immune system healthy. It’s also high in iron, which can keep the immune system balanced and helps maintain red blood cells.
Tart cherry juice is rich in many vitamins, minerals, and plant compounds that can help provide a boost to the immune system. The high antioxidant content of tart cherry juice also may help prevent infection.
A medium-sized grapefruit contains about 128% of your recommended daily intake of vitamin C. Drinking grapefruit juice allows you to consume all of that vitamin C quickly and easily so you can support your immune system and help fight off illness.
Chai tea is blended with an array of antioxidant-rich spices. Ginger helps reduce inflammation and strengthen the immune system, while cardamom and black pepper are high in flavonoids, which can help decrease inflammation.
Watermelon juice is packed with vitamin C. Vitamin C helps the body produce collagen, which is essential for cell structure and immune function, and it also promotes wound healing for faster recovery.
Research suggests that protein, whey protein in particular, can help strengthen the immune system and fend off illness. That’s because it helps form the cells that operate the immune system, namely the antibodies, which help fight disease.
Research has shown that eating green veggies improves immune defenses. Green smoothies are packed with leafy greens, such as kale or spinach, so they’re a great way to get in your daily dose without eating a salad.
Soy milk is a great source of protein because soy contains all eight amino acids, unlike a lot of other plant-based proteins. Your body can easily use these proteins to produce antibodies that are essential for immune system function.
Peppermint has antibacterial properties that can help fight off disease. It also includes traces of potassium, vitamin B, and numerous antioxidants that help the immune system function in a healthy way.
Tomatoes and tomato juice are high in lycopene, which can help protect your cells from damage. It’s also packed with potassium, vitamins B and E, and other nutrients for the healthy function of the immune system.
Kale is rich in nutrients that are essential to immune function, including vitamin B6. It’s also a good source of vitamin E, which works as an antioxidant to keep infections in check.
Oat milk helps in boosting the immune system and optimizing the digestive process due to a high amount of soluble fiber. Also, according to various research, eating oats can lower overall oxidative stress and inflammation in the body.
Matcha boosts the immune system due to its high antioxidant content. In particular, the compound Epigallocatechin Gallate (EGCG) is known to increase the production of T-cells, which fight to reduce inflammation and fight pathogens.
Lemongrass tea helps boost the immune system due to the numerous vitamins and minerals it contains. It’s packed with high amounts of vitamin C and vitamin A, both of which help boost immunity and reduce inflammation.
Carrot juice contains a high amount of vitamins A and C, which act as antioxidants and protect the immune system from free radical damage. Additionally, it’s a rich source of vitamin B6, which is necessary for an optimal immune response.
Iced tea is filled with antioxidants and nutrients that help stimulate immune system function. Just be sure to choose an unsweetened version, because the addition of a lot of sugar can quickly undo the immune boost.
Warm water with honey can reduce inflammation due to the phenolic and flavonoid compounds present in the honey. Choose raw honey for the highest concentrations of antioxidants and flavonoids.
Too much ginger ale isn’t good for you, but it is generally a healthier alternative to other soft drinks. Plus, provided you opt for ginger ale that is made with real ginger, it’s packed with antioxidants that can support your immune system.
Cucumbers contain anti-inflammatory properties, which allow the immune system to function properly. Plus, cucumbers are known for detoxifying and decreasing stress, which is known to help provide a boost in immunity.
Aloe vera juice contains a plethora of micro-nutrients that help fight against free radical damage in the body. These nutrients help provide a boost to immunity and help reduce inflammation in the body.
Chia seeds are an excellent source of omega-3 fatty acids, antioxidants, fiber, iron, and calcium. Chia seed water is essentially just chia seeds and water, which allows your body to better absorb the nutrients in the chia seeds.
Fermented drinks refresh the good bacteria in your gut, which can help improve your immunity. Kvass is made with vegetables fermented with the use of rye or barley bread, and is rich in magnesium, phosphorus, amino acids, and vitamins C and B.
Coconut milk contains lauric acid, which is believed to support the immune system. Some research even suggests that lauric acid has antimicrobial and anti-inflammatory properties. Additionally, coconut milk is packed with vitamins and minerals.
Research shows echinacea increases the number of white blood cells, which help fight infections. In fact, a 2014 review found taking the herbal remedy on a consistent basis produced a benefit in preventing colds.
Powerful antioxidants in apples have been shown to boost the immune system and protect against certain diseases, including heart disease. Apple cider made with real crushed apples and little to no added sugar is the next best thing to eating the fruit itself.
Lavender tea is packed with vitamin C, calcium, and magnesium. These nutrients provide the immune system a much-needed boost and make it easier to fight off bacterial, fungal, and viral infections.
Research shows that due to its high antioxidant content, sage can help protect the body from damage caused by free radicals. Free radicals can cause cells to die, which can lead to impaired immunity and chronic disease.
This cold and flu season, don’t wait around to get sick. Drink these healthy beverages for immunity building and better protect yourself against colds, viruses, infections, and disease.