Your body has its very own natural ways of fighting off colds, and you can help your hard-working defenses by feeding it the right nutrients. Juicing is an easy way to give your body tons of vitamins, natural anti-inflammatories, antioxidants, and minerals when you are sick, without burdening it with the work of digestion.
These seven fresh juice recipes for colds have the nutrients your immune system needs to keep you well and to get you feeling better sooner if you do come down with a cold.
How to make an immune-boosting juice
Thereโs no special formula for getting the right green juicing combination. There are some basic principles to apply, and after that, itโs all a matter of taste.
You will need a base (veggies and fruits that produce a lot of liquidโcucumbers, celery, carrots, apples), a vitamin booster (beets, leafy greens, fruits), a superfood to enrich the juice with extra vitamins and minerals (this one is optional), and a flavorful ingredient (aromatic herbs, spices).
Here are some of the main juicing ingredients for fighting the cold:
Cold-Fighting Veggies
Beets, carrots, cucumbers, celery, kale, and spinach are all powerful antioxidants with liver detox effects that help to rid your body of free-radicals and strengthen your immune system.
Cold-Fighting Fruits
All of the fruits, including apples, citrus fruits (lemons, grapefruit, lime), pomegranate, berries, and many more, are loaded with vitamins and hydrating fluids, which your body cells consume in high amounts when your immune system is in flu-alert.
Cold-Fighting Superfoods
Turmeric, spirulina, and ginger are powerful foods that bring additional vitamins, minerals, and anti-inflammatories to help the activity of your cells and sustain the immune system.
The right proportions of these ingredients vary on what type of nutrient you wish to feed your body and how the combination tastes. You can add an apple, orange, or carrots to sweeten up the earthy taste of the beetroot if you want to deeply nourish your body with minerals and antioxidants, or you can make a citrus-only juice for that vitamin C kick.
7 Cold-Buster Juice Recipes
These recipes are perfectly adapted to the season, as theyโre packed with fresh veggies that you can easily find in autumn at any farmersโ market (beetroot, butternut squash, cucumbers) as well as fresh fruits and superfoods from your organic grocery store.
1. Beet Detox Juice
Beets contain a highly active phytonutrient pigment called betalain, with powerful antioxidant, anti-inflammatory, and detox effects [source]. Combine them with the vitamin C from apples and spinach, and youโve got yourself a fantastic cold- and flu-fighting elixir.
Ingredients
โ1 large beetroot
โ1 green apple
โ2 carrots
โ1 handful fresh spinach leaves
โ2 cucumbers
Serves 2
2. Pink Power Pomegranate Citrus Energy Juice
Grapefruits and lemons are packed with vitamin C, which is known to reduce cold symptoms and activate cells in the immune system [source], while the glucose in pomegranate will give your brain a boost of energy first thing in the morning.
Add kale for even more antioxidant and anti-inflammatory effects from its health-promoting phytochemicals [source].
Ingredients
โThe seeds from one large pomegranate
โ2 grapefruits
โ1 lemon
โ1 bunch of fresh kale
Serves 2
3. Sun Salutation Yellow Juice
A delicious cocktail of cold-fighting ingredients. Butternut squash nourishes with beta carotene and essential fatty acids, both with antioxidant effects.
Ginger has antiviral actions [source] and promotes healthy sweating, which can be helpful during respiratory infections, and lemon adds valuable vitamin C. A dose of turmeric provides super antimicrobial benefits that help your body to fight foreign invaders [source].
Ingredients
โ1 medium butternut squash, peeled and seeds removed
โ2 lemons
โ2-inch piece of ginger, peeled
โ2 teaspoons turmeric powder
Serves 2
4. Vitamin C Boost Juice
The key to keeping colds and flu at bay is to infuse your cells with fresh nutrients to ensure they get enough fuel for supporting an immune system that functions at its best. During cold season, look for ingredients high in immune-boosting superstar vitamin C, like lemons, parsley and apples.
Ingredients
โ1 handful kale
โ1 apple, any variety
โ1 handful parsley, fresh
โ2 lemons, juiced
Juice all the ingredients and drink straight away.
5. Antioxidant-Rich Juice
Dark leafy greens, red and purple fruits and veggies (especially beets and carrots) are a great source of antioxidants, especially beta-carotene and betalains, involved in the natural detoxification of our cells, energy production and immunity support.
Ingredients
โ2 carrots
โ1 small beet
โ4 celery stalks
โ1/2-inch piece fresh ginger root
โHandful of parsley
โ1 lemon, juiced
Fresh juice is best consumed immediately. If needed, you can keep it in the refrigerator in an airtight glass container for up to 24 hours.
6. Lemon Ginger Echinacea Juice
Echinacea (also known as purple coneflower) was once widely used by Native Americans and is now used by millions of consumers worldwide to support a healthy immune system.
Ingredients
โ1/4 cup fresh ginger, peeled and chopped
โ2โ3 lemons, juiced
โ1 cup water
โ1โ2 tablespoons Manuka honey (add more or less to taste)
โEchinacea tincture (refer to instructions on the bottle for accurate dosage)
โCheesecloth or a fine-mesh strainer
Combine ginger, lemon juice, water, and honey in the base of a high-speed blender. Blend on high until smooth. Pour the mixture through a mesh strainer to remove any leftover bits of ginger. Add echinacea and stir well. Can be served warm or over ice.
Note: I love the taste of ginger with hardly any added sweetness, but not everyone does. Feel free to add more water and honey until the flavor is to your liking.
7. Garlic Immunity Boosting Shot
Garlic abounds with naturally occurring sulfur compounds, amino acids, and trace minerals, which nourish the body. If youโre not a big fan of garlic-breath (um, who is?), supplements are a great way to enjoy the benefits of garlic without eating it by the clove.
Ingredients
โ1 tablespoon olive oil
โ1 garlic clove, juiced or minced
โ1/2 lemon juiced
โ1 tablespoon ginger, juice or minced
โPinch of cayenne
Mix all the ingredients and drink immediately.
Before you go…
Juice recipes are a great way to up your veggie intake so don’t be afraid of trying new combinations for summer or testing out fall flavors. If you’re just getting started with juicing and not sure what vegetables (or fruits) work best, check out our Juicing 101 post with 3 easy recipes for juicing newbies.
This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified pediatrician who has been practicing for more than 20 years. Learn more about Hello Glow’s medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.
246
Turmeric, spirulina, and ginger are powerful foods that bring additional vitamins, minerals, and anti-inflammatories to help the activity of your cells and sustain the immune system.
Thank you for the great information for cold-fighting juicing recipes.
This are great recipes! I need to try all of them as soon as possible, Thanks for this, I am very grateful!
Mmmm I love a good squash juice, yellow juice doesn’t get enough love so I’m glad you shared it!
Really thanks for the Juice Recipe. I had tried it last Saturday.
My son just loved it.
Recently My husband purchased a juicer. My husband prefers vegetable and fruit combo. I asked him where I will get the recipe? Then I search google and landing here. Hope it will help me to make the combo for my husband. I will bookmark it for future information.
Thanks, Ana. I appreciate your hard work.
on this auspicious occasion of easter you can make it in a healthy way
Check out out healthy cooking ideas on this easter
Amazing Easter Celebration by staying fit and healthy
Happy Easter to you Guys!!
It looks so delicious. Thanks for this amazing recipe.
My husband and i love these recipes. So simple to make and they taste great. Thank you for sharing these recipes. Cheers Mary.
I love juice formula, vitamins
Hello ANA STANCIU,
I really love these recipes specially “SUN SALUTATION YELLOW JUICE ” . I like lemon and I will definitely try out this recipe. Thanks a lot for sharing this with us. Best of luck.
Love the article, I am going to try some of the juice recipes.
I like the sun salutation juice.
Didn’t realize the second had pomegranate seeds. I want to try blending those.
Great website! I think having your own juicer is critical for controlling what you consume.
I love beet detox juice recipe. It look simple and healthy. I will try it soon. Thank for share !
Awesome, these juice looks really fresh and yummy, I will try to make it for my family. Thank you so much for sharing this!
I have a breville juicer centrifugal style with 1500 watts. Best one and fast, easy to clean. Use it a lot and fixed my high blood pressure and reversed my thyroid issues too. Also off all pain meds and muscle relaxers (I had three back surgeries) Best thing I ever purchased. Gave me my life and happiness back.
Great post!c I take vitamin C everyday but I still get colds very often. I am afraid to take so much medications. This is very helpful for me, and I love natural remedies, too. Thank you for sharing!