Top three juice recipes for a healthy immune system

By Lisa Brant | 30th April 2020
Lisa making up juice recipes for a healthy immune system at La Crisalida Retreats, health and wellbeing retreat, Spain

Given the current situation with the coronavirus pandemic, there is much in the press about the effect of this virus on our immune system. Whilst no juice can protect you from catching the virus, incorporating lots of fruit and vegetables into your diet on a regular basis can certainly contribute towards maintaining a healthy immune system, leading to overall health and wellbeing.

Juicing is an easy way to increase the amount of fresh fruit or vegetables that you eat every day. They are really quick to make (although I know sometimes the clean-up can seem to take ages!).

Nutritionally, to maintain a healthy immune system, your body needs a balanced mix of vitamins and minerals supplied in your diet on a regular basis, over a decent period of time (counted in weeks rather than one day, this is no quick fix. You also need to get a good amount of sleep and take regular exercise). In particular, the vitamins and minerals that play a larger role in keeping your immune system functioning well are:

  • Vitamin C
  • Vitamin E
  • Beta carotene (Vitamin A)
  • Vitamin D
  • Zinc
  • Iron
  • Selenium

The top fruits and vegetables that deliver the highest amounts of these vitamins and minerals include:

  • Citrus fruits, like lemon or lime
  • Red and orange coloured vegetables: carrots, red peppers, butternut (summer) squash and tomato
  • Green leafy vegetables, like kale, spinach, cabbage, watercress, lettuce and broccoli
  • Berries, like strawberry or blueberries
  • Ginger

These are all great items to include in your juices. Read on for our top three juice recipes for a healthy immune system!

1. Spinach and lemon juice: Strong Iron

Strong Iron Juice made at La Crisalida Retreats, juice retreat, Spain

Get your green leafy veggies, combined with lemon in one glass, in our filling Strong Iron spinach and lemon juice recipe. Iron is needed by your body to create healthy red blood cells (which transport oxygen around your body). We also include an apple in this juice, which delivers vitamin C and also helps your body to absorb the iron from the spinach. If you prefer you can swap the spinach for kale, or add a chunk of broccoli into the juice, for added nutritional benefits. This juice is also a good source of zinc.

2. Carrot, lemon and turmeric juice: Turmeric Twist

Turmeric Twist juice made at La Crisalida Retreats, juice retreat,, Spain

Carrots contain high levels of beta carotene, which the body converts into Vitamin A, a powerful antioxidant. Additionally, turmeric is an anti-inflammatory and antioxidant, both of which support your immune system. Combining these items with lemon and apples, in our Turmeric Twist juice, you get one super-nutritious juice! To get the most benefit from the turmeric, particularly if you are using ground turmeric, you need to pick one with a higher curcumin content, don’t just use the turmeric that you would usually use in cooking. Check the contents and ingredient list, 2% curcumin (or higher) is a good start. I would also suggest buying an organic product, that contains no additives or salt, and we always look for products that are certified vegan. Three good options sold on Amazon UK are:

La Crisalida Retreats are an Amazon Associate and earn from qualifying purchases.

3. Berry and lemon juice: Happy Berry

Happy Berry is one of our favourite juices, which we published a few years ago. Whether you use fresh or frozen berries, the combination with apples, lemons and cucumber makes a fantastic juice. Pick your favourite berries – a combination of strawberries, raspberries and blueberries are my personal favourite. If you want to supercharge the nutrient content, then blend in an avocado (avocados are a good source of zinc).

Happy Berry juice at La Crisalida Retreats, juice retreat, Spain

Boost your immune system

Drinking fresh fruit and vegetables in your juices is one way to support your immune system. However, there are lots of other things you can do at home, right now, to help to boost your body’s natural inner healing system. We recently published our e-book, How to boost your immune system, available to purchase and download in our online shop. You might also enjoy reading our recent article: coronavirus, a balanced approach to understanding the virus and supporting your immune system.

How to choose a juicer

To make all of these recipes you will need a juicer and for the recipes that include avocado, you will also need a blender (or hand-blender). Read our new blog post, for tips on how to pick the best juicer for you here.

La Crisalida juice retreat

Juicing is a fabulous way to deliver lots of vitamins and minerals to your body, in an easily digested form. Even just drinking one juice a day is a great addition to your diet and this can start to help create a healthy immune system. If you want to give your body the opportunity to receive a good boost of nutrients, and take maximum benefit, we suggest that you drink only freshly made juices for three days on a juice detox retreat. Here at the La Crisalida juice retreats, we provide a supportive environment, combined with varied exercise, adequate rest, workshops to support a healthy mindset and education. Our holistic programme works to support you in finding health and wellbeing.

Do let us know how you get on with these juices.

Headshot of Lisa Brant - Founder of La Crisalida Retreats
Lisa Brant

Lisa has been working in the field of health for over twenty years, first as an epidemiologist and now following a more alternative route! She is a therapeutic hatha and yin yoga teacher and also teaches mindfulness meditation. Lisa is a nutritionist so designs all our menus, as well as running the retreats. She is also qualified in NLP and hypnosis. Over the years Lisa has overcome her own health challenges with severe endometriosis and is happy to share her story.

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