Nutritional Updates

13 Top Cold & Flu Fighters For Your Juice & Smoothie Recipes

Beat Back Illness Before It Beats You!

Cold & Flu Fighters For Your Juice
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The average adult will get 2-4 colds per year between Sept and May.

Children will get twice as many!

On average, colds last more than a week, and they’re caused by more than 200 different viruses. So here’s your best protection. Add one or more of any of these cold and flu fighting ingredients to your juice or smoothie once a week or more.

If you’re already under the weather, each of these will help speed your recovery.

1. Citrus Fruits

Vitamin C commonly found in citrus fruits is a powerful antioxidant that can reduce

2. Garlic, Onions and Leeks

Rich in dozens of immunity-boosting compounds, a study found that people taking garlic have half as many colds. Garlic also helps open stuffy sinuses.

Rich in dozens of immunity-boosting compounds, a study found that people taking garlic have half as many colds. Garlic also helps open stuffy sinuses.

3. Ginger

Rich in compounds known as sesquiterpenes which have been found to prevent the most common cold viruses, ginger is also a natural pain reliever and a mild sedative, helping you rest when you're ill.

4. Honey

A powerful antimicrobial and antioxidant – so powerful we don’t even fully understand it yet - honey has been found to help relieve sore throats and fight cold and flu infections. Buckwheat honey is highest in these compounds. Clover honey – most common on our supermarket shelves - has the least.

Be careful with children – kids under the age of 1 have not yet developed immunity to infantile botulism found in honey spores.

5. Brazil Nuts

Only 2 or 3 Brazil nuts contain enough selenium to boost your immunity and increase the production of cytokines which help kill the flu virus. High amounts of selenium are also found in lobster, oysters, clams, crabs, tuna and cod.

Avoid supplement forms of selenium unless specifically prescribed by your doctor as recent research has found that selenium supplementation in high doses increases the risk of prostate cancer.


6. Black Pepper

It contains a proven compound for relieving many cold and flu symptoms called peperine which is added to many cold and flu medications.

7. Fennel

Fennel and anise are natural expectorants which help clear congestion and reduce

8. Mushrooms

Mushrooms contain antioxidants that powerfully boost the immune system.

9. Leafy Greens

A study found that mice fed green vegetables had more infection-fighting white blood cells. By the way, the darker the green, the more nutrient content. Choose kale and arugula over iceberg!

10. Blueberries

Powerful immune system boosters, studies found that wild blueberries have more antioxidants than any other fresh fruit.

By the way, wild blueberries are almost as nutritious as regular fresh ones! Wild blueberries are found in the freezer section of your supermarket.

11. Dark Chocolate

Pure cocoa is one of the richest sources of disease-fighting antioxidants known as polyphenols as well as another powerful disease-fighter - zinc. Just a quarter of an ounce of dark chocolate with at least 70% cocoa per day is all you need to reap the benefits.

12. Carrots and Sweet Potatoes

These orange veggies are rich in beta-carotene which our bodies convert into vitamin A which powerfully strengthens the immune system.

13. Sunflower Seeds

One of the best sources of vitamin E, a study found that people with higher levels of vitamins C and E had greater lung capacity and produced less phlegm. By the way, dry-roasted seeds are more nutrient rich than those roasted in oil.

"All of the villains in my life have been great smoothies." - James Mason

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