How to strengthen immunity for the winter: a recipe for seven vitamin goodies

Yulia PoteriankoNews
How to strengthen immunity for the winter: a recipe for seven vitamin goodies

To be honest, few people associate the idea of strengthening the immune system with something pleasant. We more often associate it with grueling workouts or unpleasant hardening than with something tasty.

Meanwhile, you can improve your body's defenses with the help of delicious vitamin and other drinks. OBOZREVATEL has collected several recipes in anticipation of the winter cold season.

Honey and lemon

These products are always remembered when a cold has already begun. However, they are also very helpful in prevention. Lemon, thanks to its high vitamin C content, strengthens the immune system and helps the body absorb iron, without which strength is depleted very quickly. And honey has long been known for its anti-inflammatory and antioxidant properties. So just add a slice of lemon to a cup of hot water, let it brew for 10 minutes, and stir in a teaspoon of honey. The healthy drink is ready.

Green smoothie

Green leafy vegetables, apples, and herbs such as basil and parsley are high in iron. All of these can be ingredients in a delicious smoothie. Whole vegetables, fruits, berries, and herbs blended in a blender are healthier than fresh juices because they contain fiber in addition to the juice itself. And fiber, in turn, is extremely beneficial for the health of the intestines, which are largely responsible for the body's resistance. So just choose your favorite fruits and herbs, chop them so that they fit comfortably in a blender (you don't even need to peel them), blend until smooth, add water or ice if you like, and drink. This is a basic recipe. In fact, there are many variations (with milk and dairy products, with cereals, with chia seeds, with protein) and everyone can choose something to their liking.

Turmeric-based latte

Despite its name, this drink does not contain coffee; it was dubbed latte for its rich creamy flavor. The turmeric spice, which is the basis of the recipe, has anti-inflammatory properties and helps relieve colds. It contains vitamins C, E, and K, as well as the powerful antioxidant glutathione, which is beneficial for the immune system. To prepare this drink you need to take:

  • 350 milliliters of almond or any other milk to your liking;
  • a quarter teaspoon of ground turmeric;
  • a quarter teaspoon of ground cinnamon;
  • a quarter teaspoon of ground ginger;
  • a teaspoon of maple syrup or agave syrup;
  • a pinch of ground black pepper.

All the ingredients should be placed in a container, put on low heat and heated, whisking constantly. Ideally, it is better to do this with a milk frother, but it is not necessary. When the drink is hot, you just need to pour it into cups. For beauty, you can sprinkle cinnamon on top.

Ginger tea

The spicy and slightly burning ginger root is valued not only for its bright taste but also for its scientifically proven anti-inflammatory and antioxidant properties. It is a good complement to any tea - black, green, or herbal. Just cut off a couple of thin slices of the peeled root and add it to a drink brewed in the usual way. Ginger will also be a spicy addition to the already mentioned lemon-honey drink.


Kombucha, so popular in the 80s and 90s, is experiencing a new boom. Now it is called kombucha for short. This drink was once again brought to attention after scientists pointed out the benefits of fermented foods. Food that is "cooked" for us by certain bacteria, breaking down unhealthy sugar and starch, is very good for the intestines. Most people have known this about kefir or yogurt since childhood, but many people learned for the first time that sauerkraut and kombucha (and more) belong to this group. To make kombucha, you add chilled and strained strong black tea with sugar to a jar of kombucha, and then cover it with a cloth or paper napkin. In a few days, when the bacteria have fermented the sugar, the refreshing sour and slightly carbonated drink is ready. One glass a day is enough for the intestines to feel the positive effects of kombucha.

Rosehip-viburnum tea

Viburnum, which is so native to Ukraine, contains even more vitamin C than exotic lemon. And rose hips are a good source of B vitamins. And their benefits are certainly not limited to this. Together, they have an even stronger positive effect on the immune system. To make a healthy tea from them, you will need:

  • 1 liter of hot water;
  • 8 tablespoons of dried rose hips;
  • 200 grams of viburnum berries;
  • a few sprigs of lemon balm.

Put the rose hips in a thermos and cover with hot water. After 4 hours, when the fruits are swollen, take them out, add the viburnum and mash it all to a more or less homogeneous mass. Boil this puree in rosehip infusion for 5 minutes, and then add lemon balm. After 5 minutes, strain the drink and drink it. It is recommended to sweeten it with honey.

Sea buckthorn juice

The yellow-hot berry is a source of a whole bunch of vitamins (A, B1, B2, B3, B9, C, E, H), and also contains potassium, calcium, sodium, magnesium, phosphorus, and organic acids. So, we can say that sea buckthorn juice is already a full-fledged dietary supplement for strengthening the immune system. To prepare it, you will need:

  • 2-3 tablespoons of sea buckthorn berries;
  • 2 teaspoons of honey;
  • half a lemon and lemon zest.

Mash the sea buckthorn berries in a deep container, pour boiling water over them to cover two fingers, stir, cover and leave to infuse for 5-10 minutes. Then strain the infusion and add boiling water to the desired concentration. Add honey to the drink to taste and squeeze the juice of half a lemon. If you wish, you can add lemon zest to the mashed sea buckthorn berries at the first stage.

Earlier, OBOZREVATEL wrote about two smoothie recipes that help to target belly fat.

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