As the warm summer months approach, it's the perfect time to focus on strengthening your immune system. The change in seasons can bring new challenges, from seasonal allergies to increased exposure to germs. Fortunately, nature provides an abundance of nourishing ingredients that can give your immune defenses a powerful boost.
At swiig, we’re passionate about using whole food, plant-based ingredients to support optimal health and wellness. From superfood greens to gut-healing bone broth, our carefully crafted ingredients make it easy to incorporate immune-boosting nutrients into your daily routine.
In this article, we'll explore 10 refreshing drinks packed with vitamins, minerals, and other powerful compounds to help you stay healthy and resilient all summer long.
1. Organic Super Greens Smoothie
Kicking things off is our Organic Super Greens Smoothie: a vibrant, nutrient-dense powerhouse that delivers a wealth of immune-supporting benefits. The foundation of this delightful drink is our Organic Super Greens Powder, a cold-processed blend of organic greens like alfalfa, kale, chlorella, and spirulina.
These potent plant sources are rich in vitamins A, C, and K, as well as essential minerals like iron, calcium, and magnesium. Vitamin C is a rockstar for immune function, helping to stimulate the production of white blood cells and antibodies. Meanwhile, the chlorophyll in greens like kale and spirulina are known for their antioxidant and anti-inflammatory properties, which can help protect cells from oxidative stress.
To make this refreshing immunity-boosting smoothie, simply blend the Organic Super Greens Powder with your choice of nut milk, fresh or frozen fruit like berries or mango, and a spoonful of healthy fats like nut butter or avocado. The natural sweetness of the fruit pairs perfectly with the earthy greens, creating a delicious and nutritious beverage that your body will love.
2. Bone Broth Protein Shake
When it comes to supporting gut health and overall immune function, bone broth is a true superstar. Our Bone Broth Protein harnesses the nourishing benefits of slow-simmered chicken bones, ligaments, and tendons to deliver a convenient, protein-rich supplement.
Bone broth is rich in easily absorbable amino acids like glycine, proline, and arginine, which are vital for maintaining a healthy gut lining and modulating immune responses. The collagen and gelatin in bone broth also help seal and heal the gut, preventing the leakage of undigested food particles and pathogens that can trigger inflammation.
To craft the ultimate gut-healing, immune-boosting bone broth shake, blend the Bone Broth Protein Powder with unsweetened nut milk, a handful of greens, fresh or frozen fruit, and a sprinkle of cinnamon or ginger for an extra immunity boost. The savory, umami-rich flavor of the bone broth pairs beautifully with sweet and spicy ingredients, making this a delicious and nourishing summer sip.
3. Turmeric Ginger Lemonade
Turmeric and ginger are two of nature's most powerful anti-inflammatory herbs, and when combined, they make a dynamic duo for immune health. Turmeric contains the active compound curcumin, which has been shown to modulate immune function, reduce oxidative stress, and inhibit the growth of harmful pathogens.
Ginger, on the other hand, is renowned for its ability to soothe digestive issues and support the body's natural detoxification processes. Both of these ingredients can help calm inflammation, which is at the root of many chronic health problems.
To whip up a refreshing and restorative Turmeric Ginger Lemonade, start by juicing or blending fresh ginger and turmeric with lemon juice, a touch of honey or maple syrup, and filtered water. For an extra immunity boost, you can also add a pinch of black pepper or cayenne, which helps improve the bioavailability of curcumin. Serve this zesty elixir over ice and garnish with a lemon wedge or a sprinkle of ground cinnamon.
4. Matcha Green Tea Smoothie
Matcha green tea is a true superfood when it comes to supporting the immune system. This finely ground powder is made from shade-grown green tea leaves, which are packed with antioxidants, amino acids, and chlorophyll.
The star compound in matcha is epigallocatechin gallate (EGCG), a powerful antioxidant that has been shown to enhance the function of T-cells and natural killer cells–two key players in the body's immune defenses. Matcha is a good source of l-theanine, an amino acid that can help reduce stress and promote a calm, focused state of mind. It’s also known for improving cognitive function.
To craft a refreshing and immune-boosting Matcha Green Tea Smoothie, simply blend together Matcha Green Tea Flavor Fusion powder, your choice of nut milk, a handful of greens like spinach or kale, a touch of honey or maple syrup, and any other fruit or superfood ingredients you desire. The creamy, frothy texture of this vibrant green smoothie makes it a delightful summer treat.
5. Probiotic-Infused Water Kefir
Gut health and immune function are inextricably linked, which is why incorporating probiotic-rich foods and drinks into your summer routine is so important. One of our favorite ways to harness the power of probiotics is through water kefir–a lightly effervescent, fermented beverage that's packed with beneficial gut bacteria.
Water kefir grains contain a diverse array of Lactobacillus and Bifidobacterium strains, which can help balance the gut microbiome, reduce inflammation, and support a healthy immune response. The fermentation process also produces compounds like acetic acid and hydrogen peroxide that have antimicrobial properties, helping to ward off harmful pathogens.
To make your own probiotic-infused water kefir at home, simply combine water kefir grains with filtered water and a small amount of organic sugar or fruit juice. Allow the mixture to ferment for 24-48 hours, then strain out the grains and enjoy your bubbly, gut-healing beverage. For an extra immunity boost, try adding ginger, lemon, or a spoonful of our Organic Super Greens Powder.
6. Elderberry Immunity Elixir
Elderberries are a true immune-boosting powerhouse, packed with antioxidants, vitamins, and compounds that can help protect the body against viral and bacterial infections. These tart, purple-hued berries contain high levels of anthocyanins, which have been shown to enhance the production of cytokines - signaling proteins that regulate immune responses.
Elderberries also contain compounds like flavonoids and tannins that can inhibit the entry and replication of viruses within host cells. Research has even suggested that elderberry extract may be effective at reducing the duration and severity of cold and flu symptoms.
To create a nourishing Elderberry Immunity Elixir, simply steep dried elderberries in hot water to make a concentrated tea or try our Refreshers Recharge in Dragon Fruit/Elderberry. Then stir in a touch of honey, lemon juice, and a pinch of ground cinnamon. For an extra immune boost, you can also blend in a spoonful of our Organic Freeze-Dried Chopped Kale or a splash of apple cider vinegar.
Sip on this restorative elixir chilled or at room temperature throughout the day!
7. Chia Seed Fresca
Chia seeds are often touted as a superfood, and for good reason. These tiny black seeds are packed with omega-3 fatty acids, antioxidants, fiber, and a wealth of essential vitamins and minerals. When it comes to immune health, the unique nutrient profile of chia seeds makes them a standout ingredient.
The omega-3s in chia seeds have been shown to possess anti-inflammatory properties, helping to quell systemic inflammation that can weaken the immune system. Chia seeds are also a good source of zinc, a mineral that plays a crucial role in the development and function of immune cells. Plus, the soluble fiber in chia helps to nourish the beneficial bacteria in the gut, further supporting overall immune function.
To whip up a refreshing and hydrating Chia Seed Fresca, simply combine chia seeds with lemon or lime, a touch of honey or maple syrup, and filtered water. Allow the mixture to sit for 10-15 minutes, stirring occasionally, until the chia seeds have formed a gel-like consistency. Serve over ice and garnish with fresh mint leaves for a delightful summer sipper.
8. Golden Milk Smoothie
Turmeric may steal the spotlight when it comes to immune-boosting superfoods, but its cousin, ginger, is an equally powerful player. Ginger contains a robust array of antioxidants and anti-inflammatory compounds that can help strengthen the body's defenses against pathogens and oxidative stress.
The active compound in ginger, gingerol, has been shown to enhance the function of immune cells like natural killer cells and T-cells. Ginger also has natural antimicrobial properties that can help ward off harmful bacteria and viruses. When combined with the anti-inflammatory benefits of turmeric, ginger makes for a dynamic immune-supporting duo.
To craft a nourishing Golden Milk Smoothie, blend together turmeric powder, ginger, your choice of nut milk, a touch of honey or maple syrup, and a pinch of black pepper (which helps improve the bioavailability of curcumin). You can also add in other immune-boosting ingredients like ashwagandha, cinnamon, or a scoop of our Organic Super Greens Powder. This creamy, golden-hued smoothie makes for a delightful morning or afternoon treat.
9. Immune-Boosting Iced Tea
As the temperatures rise, nothing hits the spot quite like a refreshing glass of iced tea. But rather than reaching for sugary store-bought varieties, why not craft your own nourishing, immune-boosting iced tea at home?
One of our favorite ingredients to include is organic rooibos tea. Also known as "red bush" tea, rooibos is rich in antioxidants and packed with vitamin C, making it a great choice for supporting immune health. You can also incorporate other immune-enhancing herbs and spices like echinacea, elderberry, ginger, or turmeric.
To make a delicious and restorative Immune-Boosting Iced Tea, simply steep a combination of your favorite immune-supportive tea blends, then chill the liquid and serve over ice. For an extra immunity punch, you can also add a splash of fresh lemon or orange juice, a sprinkle of ground cinnamon, or a spoonful of our Organic Freeze-Dried Chopped Spinach.
10. Superfood-Packed Smoothie Bowl
When the summer heat has you craving something cool and refreshing, a nutrient-dense smoothie bowl is the perfect solution. By blending together a variety of immune-supporting superfoods and topping it with even more nourishing ingredients, you can craft a delectable treat that your body will truly thank you for.
Start by blending together a base of unsweetened nut milk, frozen fruit like berries or mango, and a scoop of our Organic Super Greens Powder. For an extra protein and gut-healing boost, you can also add a serving of our Bone Broth Protein Powder. Once you've achieved a thick, creamy consistency, pour the smoothie into a bowl and top with things like sliced banana, chia seeds, slivered almonds, shredded coconut, and a drizzle of nut butter or honey.
Not only will this vibrant, nutrient-dense smoothie bowl satisfy your taste buds, but the combination of antioxidants, vitamins, minerals, and gut-supporting compounds will give your immune system the nourishment it needs to thrive all summer long.
Get Cooking!
As the days grow longer and the temperatures rise, it's the perfect time to prioritize immune-boosting beverages that can keep you feeling energized, resilient, and healthy all season long. By harnessing the power of whole food ingredients like superfood greens, gut-healing bone broth, anti-inflammatory herbs, and probiotic-rich ferments, you can craft delicious and refreshing drinks that support your body's natural defenses.
Remember, a strong immune system is the foundation for overall health and vitality. So, sip, savor, and enjoy these nourishing drinks throughout the summer. Your body will thank you!
Sources
Molecules - Enhancing Health Benefits through Chlorophylls and Chlorophyll-Rich Agro-Food: A Comprehensive Review
MindBodyGreen - 8 Science-Backed Benefits of Bone Broth
Molecules - Health Benefits and Chemical Composition of Matcha Green Tea: A Review
Forbes - 6 Health Benefits Of Kefir, According To Nutrition Experts
Cleveland Clinic - Is Elderberry Really an Effective Cold and Flu Cure?