Boost immunity fast: 5 drinks that help you get sick less often

Green tea with lemon and ginger

According to the journal Molecules, green tea is rich in antioxidants, including polyphenols and vitamin C, which may protect against harmful free radicals. This makes it a key beverage for boosting the immune system and reducing inflammation.

Adding ingredients like lemon and ginger to green tea provides an extra dose of vitamin C and antioxidants, helping regulate the immune system and protect against illnesses and infections.

Additionally, green tea consists mostly of water, and maintaining hydration is crucial for a healthy immune system. Dehydration can reduce the ability of immune cells to recognize and fight infections and inflammation.

Almond milk

Almond milk, made primarily from almonds, contains vitamin E, which supports immune function and protects against oxidative stress.

It is a key immune booster, partly due to its antioxidant plant sterols and healthy fats. This combination strengthens the immune system and fights inflammation.

Other nutrients in almond milk, including vitamin B12 and calcium, also support overall immune function.

This immune-supporting drink is beneficial for people following a vegan diet or those with lactose intolerance, as it is made only from almonds and water.

“Green” juice

Cold-pressed green juices are usually rich in nutrients that boost immunity, such as vitamins A, C, and E.

The ingredients of a “green” juice may vary, but they generally include leafy greens like spinach, kale, and collard greens, providing ample vitamin C and beta-carotene (vitamin A).

Both nutrients help support a healthy immune system due to their anti-inflammatory and anti-infection properties.

Orange juice

The U.S. National Institutes of Health notes that citrus fruits like oranges are rich in vitamin C, antioxidants, and minerals that support a healthy immune system.

Regular consumption of oranges and other citrus fruits helps strengthen immunity because vitamin C increases the production of white blood cells, which help the body fight infections.

Even one glass of orange juice can provide these immune benefits. A 170 g serving of this drink contains about 93 mg of vitamin C, over 100% of the recommended daily intake.

Berry smoothie

Smoothies are typically made from fruits like berries, leafy greens, and yogurt. Berries contain an optimal amount of fiber, which helps the digestive system produce compounds that reduce inflammation and improve immune cell function.

Low-fat yogurt is a rich source of probiotics, or “good” bacteria, which help maintain a healthy gut environment, promote the growth of immune cells, and protect against harmful bacteria.

Other ways to boost immunity

In addition to including these drinks, it’s important to follow these tips:

• Daily physical activity – Exercise helps strengthen the immune system and reduces infection risk by flushing microbes from the body.

• Adequate sleep – During sleep, your immune system produces protective proteins that can fight infections and reduce inflammation.

• Varied diet – Consuming fruits, vegetables, protein, whole grains, and nuts ensures the intake of nutrients that strengthen immunity.

• Stress management – Activities like yoga, meditation, and deep breathing can help lower high cortisol levels, which may interfere with immune cell function.

• Frequent handwashing – Avoid touching your face and keep your hands clean to limit exposure to harmful microbes.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.