Boost Your Immune System with These 5 Power Drinks

A woman pours hot water into a cup with fresh ginger.  The hot tuber gives the immune system the right kick.
A woman pours hot water into a cup with fresh ginger. The hot tuber gives the immune system the right kick. (Source: Westend61/getty-images-pictures)

A strong immune system is essential to staying fit and efficient, and every healthy person can contribute to it. In addition to a healthy diet and sufficient exercise, five power drinks can support the body’s own defenses.

Here are five power drinks that can help boost your immune system:

Sauerkraut Juice

Sauerkraut juice may not be the most appetizing drink, but it can help to boost your immune system. “Sauerkraut juice not only offers plenty of vitamin C, but also lactic acid, which strengthens the immune system,” says nutritionist Brigitte Neumann from Uttenreuth.

However, it is recommended to start with small amounts of sauerkraut juice to see how your body reacts to it. Sauerkraut juice can be an acquired taste, but it can also really boost digestion.

Ginger Shot with Lemon

A ginger shot with lemon can also boost your immune system. The spicy power drink contains essential oils and lemon juice, which is rich in vitamin C. “Recent studies show that ginger oil in combination with lemon can strengthen the immune defenses that are already present in the saliva,” says Neumann.

Adding honey can soften the spiciness of the ginger shot and has anti-inflammatory effects. Honey is good for the immune system with or without ginger.

Golden Milk

Golden milk has become a trendy drink that is available in many cafes. It’s worth trying the exotic drink, especially during the cold season. Golden milk with turmeric and pepper can help to strengthen your immune system.

“The phytochemicals in turmeric strengthen the immune system. Pepper also has a slight antibacterial and antiviral effect and supports this effect,” explains the nutritionist. “The hot milk relaxes the psyche, so it’s kind of an anti-stressor – and every reduction in stress also strengthens the immune system.”

Golden milk: The trendy drink made from turmeric and pepper is considered a booster for the immune system
Golden Milk: The trendy drink made from turmeric and pepper is considered a booster for the immune system (Source: Rocky89/getty-images-bilder)

Prepare Golden Milk at home: Heat a cup of milk, add a pinch of turmeric (either as a powder or fresh turmeric), and sprinkle a pinch of black pepper into the milk. Let the drink steep for two to three minutes until the milk turns a nice golden color, and enjoy.

Slowly test yourself with the quantity as turmeric may cause gastrointestinal distress for some people. 200 milliliters a day is the ideal amount, and oat milk can be used instead of cow’s milk for a vegan option.

Hot Lemon with Honey

The classic for a strengthened immune system is hot lemon with honey. Quickly prepared, the sour drink supplies the immune system with plenty of vitamin C. “In addition to vitamin C, it is also the natural citric acid that can strengthen our immune system,” says Neumann. The same applies here: do not pour too hot water over the lemon so that the vitamins are not destroyed.

Hot lemon with and without honey: The classic among the immune boosters has proven itself for years.Hot lemon with and without honey: The classic among the immune boosters has proven itself for years. (Source: Anjelika Gretskaia)

Tea or Hot Water

Teas are one of the most popular drinks during the cold season. They taste good, keep you warm, and can even help to relieve the symptoms of a cold. Sage tea is an insider tip for sore throat relief as it contains disinfecting phytochemicals.

“If you don’t have tea at home, you can drink warm, boiled water,” says Neumann. Warm water has properties that can strengthen the immune system. Anything that warms you up when it’s cold also helps your immune system.

In conclusion, it’s best to consume these drinks in moderation for a strong immune system. A glass or a cup (i.e., 200 milliliters) a day is enough, and diluting the drinks with water can help if you want to drink more. By incorporating these power drinks into your daily routine, you can strengthen your immune system and boost your overall health.

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