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Best Foods to Juice to Support Your Immune System

by Gary Dowse, Juice Chef

Boost Your Health with These 13 Immune-Boosting Foods

Your immune system is your body’s first line of defense against illness and infection, and keeping it strong and healthy is essential for overall well-being. One of the best ways to support your immune system is through your diet. By including nutrient-rich foods that are packed with vitamins, minerals, and antioxidants, you can help your body fight off illness and stay healthy year-round.

In this article, we’ll explore 13 powerful foods that you have include in your diet on a regular (if not daily) basis to help boost your immune system and keep you feeling your best. These foods are not only delicious but also packed with the nutrients your body needs to stay strong and resilient. So, let’s dive in and discover how you can support your immune system through the power of food!

Happy Juicing!

Banana

Bananas contain powerful anti-fungal and antibiotic compounds as well as protease inhibitors which can help stop viruses in their tracts.Bananas are not only a popular fruit but also a nutritional powerhouse with numerous health benefits. Each banana is full of potassium, folate, and vitamin B6 for your heart and bones.

Nutrition: They are an excellent source of potassium, which is crucial for heart health and maintaining healthy blood pressure. Bananas also provide vitamin B6, which is important for brain development and function, as well as folate, which is essential for cell division and DNA synthesis. Additionally, bananas contain dietary fibre, which promotes digestive health, and natural sugars that provide a quick and sustainable source of energy.

Immune System: Bananas contain compounds with antimicrobial properties, including protease inhibitors, which can help fight off infections. Additionally, the fruit sugars in bananas are bonded to essential trace minerals that support immune function. Bananas contain powerful anti-fungal and antibiotic compounds as well as protease inhibitors which can help stop viruses in their tracts.

Muscular System: Bananas are a great source of potassium, an essential mineral that plays a key role in muscle function. Potassium helps regulate muscle contractions, including the contractions of the heart muscle. It also helps prevent muscle cramps and spasms, making it important for overall muscular health.

Nervous System: They are also a good mood food because research also shows that serotonin and norepinephrine in bananas may naturally help sufferers overcome depression.

Unlike processed sugar, the fruit sugar in bananas is bonded to critical life-supporting trace minerals such as manganese, selenium, copper, boron, and molybdenum, and large amounts of minerals such as potassium, which is one of the most critical nutrients for neurotransmitter function.

They are rich in the amino acid tryptophan which can help to promote sleep and regulate the sleep-wake cycle. If you wake up during the night try eating a banana and going back to bed.

Recipes: click here

Berries

Berries are a nutritious and delicious addition to any diet. Including a variety of berries in your meals and snacks can provide a range of health benefits and support overall well-being

Nutrition: Rich in antioxidants such as anthocyanins, quercetin, and vitamin C. Berries are a good source of several vitamins and minerals, including vitamin C, vitamin K, manganese, and potassium.

Cardiovascular / Circulatory System: The antioxidants and fibre in berries can help reduce the risk of heart disease by lowering LDL (bad) cholesterol levels, reducing inflammation, and improving overall heart health. The potassium content in berries can help regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls, which can help lower blood pressure levels. Berries may improve endothelial function, which is the ability of blood vessels to dilate and constrict properly. This can help improve blood flow and reduce the risk of heart disease.

Immune System: Berries are rich in antioxidants, such as anthocyanins, quercetin, and vitamin C, which help protect cells from damage caused by free radicals. Antioxidants are linked to a reduced risk of chronic diseases like heart disease, cancer, and neurodegenerative disorders.

Respiratory System: Their high vitamin C content makes them a great choice for supporting respiratory health, as vitamin C is known to help protect the lungs from infections and reduce the severity of respiratory symptoms. 

Recipes: click here

Celery

Celery is technically a herb however we eat it and cook it like a vegetable.

Celery is a versatile vegetable that offers numerous health benefits, thanks to its unique nutritional profile.

Celery juice is very alkalising in the body, which is extremely important after a good workout to help flush lactic acid from the body.

If you want to learn about the amazing benefits of drinking celery juice I highly recommend the book titled "Celery Juice" by Anthony William.

Here's why celery is good for various systems in our body:

Nutrition: Celery is low in calories but rich in essential nutrients such as vitamin K, vitamin C, potassium, and folate. It also contains antioxidants like flavonoids, beta carotene, and vitamin C.

Cardiovascular System: Celery contains compounds called phthalides, which have been shown to help lower blood pressure by relaxing the muscles around arteries and allowing blood vessels to dilate. The high potassium content in celery can also help regulate blood pressure levels.

Digestive System: Celery is an excellent source of dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and may reduce the risk of digestive disorders like irritable bowel syndrome (IBS) and diverticulitis.

Immune System: Celery contains antioxidants like vitamin C and flavonoids, which help protect cells from damage caused by free radicals. These antioxidants can help strengthen the immune system and reduce the risk of chronic diseases.

Skeletal System: Celery benefits the skeletal system through several key nutrients and properties. It is a good source of vitamin K, essential for bone health as it helps regulate bone mineralization and synthesizes osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. While not extremely high in calcium, celery still provides a small amount of this crucial mineral, necessary for maintaining bone density and strength. Celery also contains silicon, a trace mineral that supports bone strength and flexibility by playing a role in the formation of collagen, vital for bone and connective tissue health.

Additionally, celery has anti-inflammatory properties due to its antioxidants and anti-inflammatory compounds, such as flavonoids and polyphenols, which help reduce inflammation and protect bone health. Proper hydration is essential for maintaining healthy bones and joints, and celery’s high water content contributes to overall hydration, supporting joint health by keeping the synovial fluid, which cushions joints, adequately supplied.

 

Inflammatory Response: Celery contains compounds like luteolin and polyacetylenes, which have anti-inflammatory properties. These compounds may help reduce inflammation in the body, which is linked to various chronic diseases.

Detoxification: Celery is a natural diuretic, which means it can help flush out toxins from the body by increasing urine production. It also contains compounds that may help stimulate liver enzymes, which are involved in detoxification processes.

Recipes: click here

Chilli (red)

Red chilli peppers are not just a fiery addition to your favourite dishes; they also offer a range of health benefits. However, it's important to consume them in moderation, especially if you have a sensitive stomach or digestive issues. Here's why red chillies are good for various systems in our body:

Nutrition: Red chillies are rich in vitamins A, C, and E, as well as minerals like potassium and folate. They also contain capsaicin, the compound responsible for their spicy heat, which has been linked to various health benefits.

Cardiovascular System: Capsaicin in red chillies may help improve heart health by reducing cholesterol levels, improving blood flow, and lowering blood pressure. It can also help prevent the formation of blood clots, which can reduce the risk of heart attacks and strokes.

Digestive System: Red chillies can stimulate the production of stomach acid, which can improve digestion. They may also help reduce the risk of stomach ulcers by killing harmful bacteria in the stomach.

Immune System: The high vitamin C content in red chillies can help boost the immune system and protect against infections. They also contain antioxidants that help fight free radicals and reduce inflammation in the body.

Metabolic Health: Capsaicin has been shown to increase metabolism, which can help with weight loss. It may also help regulate blood sugar levels, which is beneficial for people with diabetes.

Pain Relief: Topical application of capsaicin has been found to reduce pain by desensitizing nerve receptors. It is often used in creams and patches to relieve pain from conditions like arthritis and neuropathy.

Recipes: click here

Cilantro / Coriander

Cilantro, also called coriander and Chinese parsley, is the go-to herb for heavy metal detoxification and immune support.

Nutrition: Cilantro is rich in vitamins A, C, and K, as well as minerals like manganese and potassium. It also contains antioxidants like beta-carotene and quercetin.

Digestive System: Cilantro has been used for centuries as a digestive aid. It contains compounds that help stimulate digestive enzymes, which can improve digestion and reduce bloating and gas. Cilantro may also help reduce the risk of digestive disorders like irritable bowel syndrome (IBS) and indigestion.

Immune System: Cilantro contains antioxidants like vitamin C, beta-carotene, and quercetin, which help protect the body's cells from damage caused by free radicals. This can help strengthen the immune system and reduce the risk of chronic diseases. It also has antimicrobial properties, which means it can help kill or inhibit the growth of harmful microorganisms like bacteria and fungi. This can help prevent infections and support immune health.

Detoxification: Cilantro has been shown to help remove heavy metals like lead, mercury, and aluminum from the body. It contains compounds that bind to heavy metals and help facilitate their excretion through urine.

Anti-Inflammatory Properties: Cilantro contains anti-inflammatory compounds that may help reduce inflammation in the body. This can be beneficial for reducing the risk of chronic diseases like heart disease, arthritis, and cancer.

Antimicrobial Effects: Cilantro has been shown to have antimicrobial properties, which means it can help kill or inhibit the growth of harmful microorganisms like bacteria and fungi. This can help prevent infections and promote overall health.

Skin Health: The vitamins and antioxidants in cilantro can help promote healthy skin. Cilantro extract is often used in skincare products for its anti-aging and skin-soothing properties.

Recipes: click here

Garlic

Garlic is more than just a flavorful addition to your favourite dishes; it also offers a range of health benefits. Garlic has been to linked to reducing or even helping prevent four of the major causes of death worldwide, including heart disease, stroke, cancer and infections. It tops the National Cancer Institute’s list as a cancer preventative food. Garlic can be juiced with vegetables for a powerful immune-boosting drink. Here's why garlic is good for various systems in our body:

Nutrition: Garlic is packed with vitamins and minerals, including vitamin C, vitamin B6, selenium, and manganese. It also contains sulfur compounds, which are responsible for its strong odour and many of its health benefits.

Cardiovascular System: Garlic has been shown to help lower cholesterol levels and regulate blood pressure, reducing the risk of heart disease and stroke. It can also help improve circulation and reduce the formation of blood clots.

Immune System: Garlic is known for its immune-boosting properties. It contains compounds like allicin, which have antimicrobial and antiviral effects, helping the body fight off infections and illnesses.

Digestive System: Garlic has been used for centuries to aid digestion. It can help stimulate the production of digestive enzymes, improve gut health, and reduce the risk of digestive disorders like bloating and gas.

Anti-Inflammatory Effects: Garlic contains antioxidants and anti-inflammatory compounds that can help reduce inflammation in the body. This can be beneficial for reducing the risk of chronic diseases like arthritis and cardiovascular disease.

Detoxification: Garlic has been shown to help detoxify the body by promoting the production of glutathione, a powerful antioxidant that helps remove toxins from the body.

Recipes: click here

Honeydew Melon

Honeydew melon is a hydrating fruit that has wonderful nutritional and healing benefits. Here's why honeydew melon is good for various systems in our body:

Nutrition: Honeydew melon is low in calories but high in essential nutrients like vitamin C, vitamin K, and potassium. It also contains antioxidants like beta-carotene, which can help protect cells from damage. Honeydew is high in vitamins C and B-complex and minerals such as copper and silicon. It also contains a highly mineralized distilled water that has the ability to deeply hydrate, rejuvenate, purify, and alkalinize the entire body

Digestive System: Honeydew melon is a good source of dietary fiber, which can help promote healthy digestion and prevent constipation. The fiber in honeydew melon also helps support a healthy gut microbiome.

Immune System: The vitamin C content in honeydew melon helps support a healthy immune system by promoting the production of white blood cells, which are important for fighting off infections. The highly active water in melons binds onto poisons of all kinds in the body, including mold, mycotoxins, viral neurotoxins, undigested protein toxins, ammonia gas, and bacterial toxins, flushing them out to allow the immune system to restore itself.

Skin Health: The vitamins and antioxidants in honeydew melon can help promote healthy skin. Vitamin C, in particular, is important for collagen production, which keeps the skin firm and youthful-looking.

Eye Health: Honeydew melon contains lutein and zeaxanthin, two antioxidants that are important for eye health. These antioxidants can help protect the eyes from damage caused by UV rays and reduce the risk of age-related macular degeneration.

Recipes: click here

Leek

Leeks are not only a flavourful addition to many dishes but also offer a range of health benefits. Here's why leeks are good for various systems in our body:

Nutrition: Leeks are low in calories but rich in essential nutrients like vitamins A, C, and K, as well as minerals like folate and manganese. They also contain antioxidants like polyphenols and kaempferol.

Digestive System: Leeks are a good source of soluble and insoluble fiber, which can help promote healthy digestion and prevent constipation. Fiber also helps support a healthy gut microbiome.

Cardiovascular System: The sulfur compounds in leeks, such as allicin, have been shown to help lower cholesterol levels and reduce the risk of heart disease. The folate in leeks can also help lower homocysteine levels, which are associated with an increased risk of heart disease.

Immune System: Leeks are rich in vitamin C, which is important for a healthy immune system. Vitamin C helps stimulate the production of white blood cells, which are essential for fighting off infections.

Skeletal System: Leeks are a good source of vitamin K, which is important for bone health. Vitamin K helps regulate calcium levels in the body and is essential for bone mineralization. Leeks also provide a good source of Manganese, a trace mineral important for bone health. Manganese is involved in the formation of bone cartilage and bone collagen, which helps support the structural integrity of bones.

Anti-Inflammatory Effects: The antioxidants in leeks, such as kaempferol, have anti-inflammatory properties that can help reduce inflammation in the body. Chronic inflammation is linked to a range of health issues, so reducing inflammation can have a positive impact on overall health. Leeks contain antioxidants and compounds like kaempferol, which have anti-inflammatory properties. Reducing inflammation is important for preventing bone loss and conditions such as osteoporosis.

Recipes: click here

Lemon

Lemons are a must have ingredient in any juicing kitchen. They help make veggie juices taste better and help fruit juices last long when stored in the fridge. Lemons are rich in bioflavonoids which can significantly boost the immune system and reduce inflammation in the body. Lemon juice is known to be particularly beneficial for colds, coughs, and sore throats.

Lemons are not only a bright and tangy addition to dishes but also offer a range of health benefits. Here's why lemons are good for various systems in our body:

Nutrition: Lemons are low in calories but high in vitamin C, a powerful antioxidant that helps protect cells from damage. They also contain citric acid, potassium, and other nutrients that support overall health.

Digestive System: The citric acid in lemons can help improve digestion by stimulating the production of stomach acid. This can aid in the digestion of food and prevent digestive issues like indigestion and bloating.

Immune System: Vitamin C is essential for a healthy immune system. Lemons are a great source of vitamin C, which can help boost the immune system and reduce the duration and severity of colds and flu. 

Detoxification: Lemons are often used in detox diets because they can help cleanse the body and promote the elimination of toxins. The citric acid in lemons helps stimulate the liver, which is the body's main detoxification organ. Lemons act as a cleanser and astringent; they squeeze toxins from the tissues and stimulate the liver to detoxify. Lemon juice is also beneficial for removing poisons in the form of old drug residues from the body.

Skin Health: The antioxidants in lemons, including vitamin C, can help reduce the signs of aging and improve skin health. Lemon juice can also be used topically to lighten dark spots and blemishes on the skin.

Hydration: Lemon water is a refreshing and hydrating beverage that can help keep you hydrated throughout the day. Staying hydrated is important for overall health and can help improve energy levels and mood.

Recipes: click here

 

Lime

When you think of limes think of cleansing your Lymphatic system. They may only be small but do not let the size make you think they don’t pack a punch. They are ultra-hydrating and electrolyte-producing because of the mineral salts.

Fresh-squeezed lime offers bioactive calcium that your body craves, antioxidant flavonoids for fighting disease, and they help purge many toxic substances like plastics and synthetic chemicals.

Tip: fresh lime juice squeezed onto a small cut or abrasion is a powerful disinfecting, antibacterial aid.

Limes are not only a zesty addition to dishes but also offer a range of health benefits. Here's why limes are good for various systems in our body:

Nutrition: Limes are low in calories but high in vitamin C, a powerful antioxidant that helps protect cells from damage. They also contain vitamins A, B, and D, as well as minerals like calcium and magnesium. 

Digestive System: The acidity of limes can help improve digestion by stimulating the production of digestive enzymes. This can aid in the digestion of food and prevent digestive issues like indigestion and bloating.

Immune System: Vitamin C is essential for a healthy immune system. Limes are a great source of vitamin C, which can help boost the immune system and reduce the risk of colds, flu, and other illnesses. Limes also contain some of the most highly absorbable vitamin C around.

Detoxification: Limes are often used in detox diets because they can help cleanse the body and promote the elimination of toxins. The citric acid in limes helps stimulate the liver, which is the body's main detoxification organ.

Skin Health: The antioxidants in limes, including vitamin C, can help reduce the signs of aging and improve skin health. Lime juice can also be used topically to lighten dark spots and blemishes on the skin.

Hydration: Lime water is a refreshing and hydrating beverage that can help keep you hydrated throughout the day. Staying hydrated is important for overall health and can help improve energy levels and mood.

Recipes: click here

Orange

Oranges help quench your thirst and moisten your lungs, letting the energy flow freely in the chest. They also have a wide variety of phytonutrient compounds like anthocyanins, citrus flavanones, and various polyphenols. Oranges are not only a juicy and refreshing fruit but also offer a range of health benefits. Here's why oranges are good for various systems in our body:

Nutrition: Oranges are low in calories but high in vitamin C, a powerful antioxidant that helps protect cells from damage. They also contain fiber, potassium, and other vitamins and minerals that support overall health.

Immune System: Vitamin C is essential for a healthy immune system. Oranges are a great source of vitamin C, which can help boost the immune system and reduce the risk of colds, flu, and other illnesses. Oranges destroy free radicals that cause signs of skin aging, scouring the intestine and flushing toxins from the body. Freshly squeezed orange juice is a predigested food. This allows for immediate absorption of all its abundant healing properties.

Digestive System: Oranges are a good source of fibre, which can help promote healthy digestion and prevent constipation. The fibre in oranges also helps support a healthy gut microbiome.

Cardiovascular/Circulatory System: Oranges are rich in antioxidants like flavonoids, which have been shown to help reduce inflammation and improve heart health. The potassium in oranges can also help regulate blood pressure and reduce the risk of heart disease.

Nervous System: Oranges contain vitamin B6, which is important for the production of neurotransmitters like serotonin and dopamine. These neurotransmitters play a role in mood regulation and can help reduce stress and anxiety.

Respiratory System: Oranges are rich in vitamin C, which can help support respiratory health. Vitamin C has been shown to reduce the severity and duration of respiratory infections like the common cold. Oranges are full of lung-friendly antioxidants and packed with vitamin C which is well known for fighting infection and inflammation.

Skin Health: The antioxidants in oranges, including vitamin C, can help reduce the signs of aging and improve skin health. Oranges can also be used topically to improve skin tone and texture.

Skeletal System: Oranges are a good source of calcium, which is important for maintaining strong and healthy bones. Calcium is essential for bone mineralization and can help reduce the risk of osteoporosis.

Eye Health: Oranges contain nutrients like vitamin A, lutein, and zeaxanthin, which are important for eye health. These nutrients can help reduce the risk of age-related macular degeneration and cataracts.

Recipes: click here

 

Papaya

Papaya is one of the most nutrient-dense and healing fruits on the planet. Papayas are not only a tropical and delicious fruit but also offer a range of health benefits. Here's why papayas are good for various systems in our body:

Nutrition: Papayas are extremely high in beta carotene, vitamins C & A, both of which are powerful antioxidants that help protect cells from damage. They are also high in minerals such as calcium, phosphorus, potassium, and iron.

Digestive System: Papayas contain an enzyme called papain, which can help improve digestion by breaking down proteins in the stomach. This can aid in the digestion of food and prevent digestive issues like bloating and indigestion. If you’re struggling with any kind of stomach or intestinal disorder, papayas cannot be beaten. They can help with colitis, Crohn’s, IBS, ulcers, diverticulitis, gastritis, gastric spasms, liver disease, and pancreatitis. There are digestive enzymes in papaya that produce anti-inflammatory effects in the body. If you suffer from stomach aches or an inflamed intestinal lining, papaya will be your ally in healing the irritated nerve endings that contribute to these ailments.

Immune System: The high vitamin C content in papayas helps support a healthy immune system by promoting the production of white blood cells, which are essential for fighting off infections. Papaya is another fruit that contains more vitamin C than oranges. Just ½ a papaya contains 158% of the amount of vitamin C that a person is generally advised to consume each day.

Skin Health: The antioxidants in papayas, including vitamin C, can help reduce the signs of aging and improve skin health. Papayas can also be used topically to exfoliate the skin and promote a healthy glow.

Heart Health: The antioxidants and fibre in papayas can help reduce cholesterol levels and improve heart health. The potassium in papayas can also help regulate blood pressure and reduce the risk of heart disease.

Eye Health: Papayas are rich in vitamin A and lutein, both of which are important for eye health. These nutrients can help reduce the risk of age-related macular degeneration and cataracts.

Recipes: click here

 

 

 

 

 

Radish

There are over 30 different types of radish varieties. They come in all kinds of different colors including red (common variety), purple, white, pink, black, yellow, and almost everything in between. From aiding digestion to boosting immunity and even promoting weight loss, radishes have been valued for their medicinal properties for centuries.

The leaves of radish can be eaten or juiced if they are fresh. They are almost as good as cilantro for removing radiation and heavy metals like mercury, lead, and aluminum from the body.

Nutrition: Radishes are low in calories but high in fiber, vitamin C, and other nutrients. They also contain antioxidants like anthocyanins and quercetin, which help protect cells from damage.

Digestive System: Radishes are a good source of fibre, which can help promote healthy digestion and prevent constipation. The fibre in radishes also helps support a healthy gut microbiome.

Immune System: The high vitamin C content in radishes helps support a healthy immune system by promoting the production of white blood cells, which are essential for fighting off infections. Additionally, radishes contain other immune-boosting nutrients like zinc and vitamin A, which help maintain the integrity of the skin and mucous membranes, the body's first line of defense against pathogens.

Cardiovascular / Circulatory System: Radishes are a good source of potassium, which is essential for maintaining healthy blood pressure levels. Potassium helps relax blood vessels and improve blood flow, reducing the strain on the cardiovascular system. Radishes contain antioxidants like vitamin C and anthocyanins, which can help reduce inflammation and oxidative stress in the blood vessels and heart. This can lower the risk of cardiovascular diseases.

Respiratory System: Radish bulbs can assist in respiratory disorders, bronchitis and asthma. It is a known decongestant, i.e. it helps relieve congestion of the respiratory system including nose, throat, and lungs.

Recipes: click here

 

Juice Recipes for a Healthy Immune System

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Gary Dowse

Gary Dowse

Master Juice Chef, Kuvings Australia

 

Gary is a powerhouse in the world of juicing and plant-based nutrition, driven by an unwavering passion for health and wellness. With certifications in natural juice therapy and whole food plant-based nutrition, Gary is a dedicated educator, empowering individuals to harness the transformative benefits of juicing and plant-based eating.

Through his enlightening books and dynamic online courses, Gary champions the preventative and restorative healing powers of embracing a lifestyle rich in vibrant juices and whole, plant-based foods.

His mission is to inspire and guide others on their journey to optimal health and vitality.

Disclaimer: information contained in this post is for educational purposes only, sourced from various books and websites. If you do anything recommended without the supervision of a licensed medical doctor, you do so at your own risk. The author, Gary Dowse, does not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, emotional or medical problems without the advice of a physician, either directly or indirectly.

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