3 DIY Home Remedies to Supercharge Your Immune System | 3 DIY Home Remedies to Supercharge Your Immune System

Whether you're one of those people who catch things all the time, or you're just trying to fight off a cold or flu, your diet can make a big difference. Every day, your body relies on essential nutrients to boost its immune soldiers so they can quickly pounce on disease-causing invaders.

But in the real world, it can sometimes be difficult to get all the powerful nutrients we need to stay strong. If you want to (fingers crossed) stay off the couch and away from the doctor's appointment, try these immune-boosting drinks. They're packed with protective nutrients to boost your defences. And they can be prepared in just a few minutes!

Maple sweet potato smoothie

The gut is an important immune organ that has to filter out viruses, bacteria, fungi and much more. This smoothie keeps your gut in top shape. Each glass delivers a nutrient cocktail that strengthens the gut. In addition to the many probiotics from kefir, there's a double dose of prebiotics from sweet potato and maple syrup. As a bonus, there's more than a day's worth of vitamin A, which is essential for healthy skin and the cells that line our respiratory tract and gut and are the body's first line of defence against infection.
Preparation. In a blender, puree ½ cup unsweetened kefir, ¼ cup low-fat milk, ½ cup mashed sweet potato, ½ diced seeded apple, 1 teaspoon maple syrup, 2 ice cubes and a pinch of cinnamon until smooth.

Per serving: 280 calories, 2 g total fat, 1 g saturated fat, 10 mg cholesterol, 120 mg sodium, 58 g carbohydrates, 6 g fibre, 34 g total sugars, 4 g added sugars, 9 g protein.

Lemon-Ginger-Turmeric Tea

Every year, upper respiratory tract infections (or URTIs) like colds, flu and viruses send 10 million Americans to the doctor. A growing body of research now shows that simple ingredients in this tea, like turmeric and ginger, can prevent you from getting infected in the first place. And while honey can't prevent infection, a new study in the British Medical Journal shows that it is more effective for coughs than cough suppressants, antihistamines or painkillers.

Preparation. In a small saucepan, combine 1 cup water, ¼-inch sliced ginger root, ¼-inch sliced turmeric root and ¼ diced lemon. Bring to a boil. Reduce the heat and simmer for 5 to 10 minutes. Remove from the heat and pour the liquid through a sieve, discarding the ginger, turmeric and lemon. Stir in 2 teaspoons honey and 1 tablespoon lemon juice.

Per serving: 45 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium, 13 g carbohydrates, 0 g fibre, 12 g total sugars, 11 g added sugars, 0 g protein.

Green juice from orange and kiwi

You'll love this elixir for its cold-fighting vitamin C (almost twice your daily dose). But that's not the only reason to drink it. Each serving contains a whole cup of spinach, which is packed with antioxidants that keep immune cells strong and healthy. Leafy green spinach is so powerful that its extract has been shown to protect against harmful bacteria like E. coli and S. aureus.

In a blender, puree 1 peeled kiwi, ¼ English cucumber (it is less bitter than regular cucumbers), 1 cup baby spinach, ¼ cup parsley sprigs, ½ cup 100-proof orange juice and 1 pinch of cayenne pepper until liquid.

Per serving (including pulp): 120 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 30 mg sodium, 26 g carbohydrates, 4 g fibre, 18 g total sugars, 0 g added sugars, 3 g protein.

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Whether you're one of those people who seems to catch everything, or you just want to fend off a cold or the flu, your diet can make a big difference. Every day, your body relies on key nutrients to fortify its immune soldiers so they can quickly pounce on illness-causing intruders.

But in the real world, it can sometimes be tricky to get all the powerhouse nutrients we need to stay strong. If you'd like to (fingers crossed) stay off the couch and out of the doctor's office, try whipping up these immune-enhancing drinks. They're loaded with protective nutrition to bolster your defenses. And they take just minutes to make!

Maple Sweet Potato Smoothie

Your gut is a huge immune organ, charged with filtering out viruses, bacteria, fungi, and more. Keep yours in top shape with this smoothie. Each glass delivers a cocktail of gut-fortifying nutrients. In addition to plenty of probiotics from kefir, you'll also get a double dose of prebiotics from sweet potato and maple syrup. As a bonus, you'll net more than a day's worth of vitamin A, which is essential for healthy skin and cells lining your airways and gut, which are the body's first line of defence against infection.

Make it. In a blender, blend ½ cup unsweetened kefir, ¼ cup low fat milk, ½ cup mashed sweet potato, ½ diced, cored apple, 1 teaspoon maple syrup, 2 ice cubes, and a dash of cinnamon until smooth.

Per serving: 280 calories, 2 g total fat, 1 g saturated fat, 10 mg cholesterol, 120 mg sodium, 58 g carbs, 6 g fibre, 34 g total sugars, 4 g added sugars, 9 g protein

Lemony Ginger Turmeric Tea

Each year, upper respiratory tract infections (or URTIs) like the cold, flu, and viruses send 10 million Americans to the doctor. Now, a growing body of research finds that simple ingredients in this tea, like turmeric and ginger, might keep you from getting infected in the first place. And while honey won't prevent a URTI, a new British Medical Journal study finds it's more effective for cough relief than cough medicine, antihistamines, or painkillers.

Make it. In a small saucepan, combine 1 cup water, ¼-inch sliced ginger root, ¼-inch sliced turmeric root, and ¼ diced lemon. Bring to a boil. Lower heat and simmer for 5 to 10 minutes. Remove from heat and pour liquid through a strainer, discarding ginger, turmeric, and lemon. Stir in 2 teaspoons honey and 1 tablespoon lemon juice.

Per serving: 45 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 0 mg sodium, 13 g carbs, 0 g fibre, 12 g total sugars, 11 g added sugars, 0 g protein

Orange Kiwi Green Juice

You could love this elixir for its cold-busting vitamin C (nearly twice your daily dose). But that's not the only reason to drink up. Each serving packs a full cup of spinach, which is chock full of antioxidants that keep immune cells strong and healthy. Leafy green spinach is so powerful that its extract has been shown to protect against harmful bacteria like E. coli and S. aureus.

Make it. In a blender, puree 1 peeled kiwi, ¼ English cucumber (it's less bitter than traditional cukes), 1 cup baby spinach, ¼ cup parsley sprigs, ½ cup 100 percent orange juice, and 1 pinch cayenne pepper until liquified. Serve as is (you'll rack up 4 grams of filling fibre). Or, if you prefer pulp-free juice, pour through a strainer or cheesecloth.

Per serving (including pulp): 120 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 30 mg sodium, 26 g carbs, 4 g fibre, 18 g total sugars, 0 g added sugars, 3 g protein