As the colder months approach, many people look for ways to strengthen their immune system and stay healthy. A well-balanced diet, quality sleep, and proper hydration all contribute to strong immunity. Including immune-boosting drinks in your daily routine can also help support your body’s natural defenses.
Here are six of the best drinks to help keep your immune system strong.
1. Water
Since the human body is made up of 60-70% water, staying hydrated is essential for overall health and immune function. Dehydration can create an environment where bacteria and viruses thrive, making it easier for infections to take hold.
Drinking enough water helps:
- Support nutrient absorption
- Maintain mucous membranes in the nose, mouth, and throat, which act as a first line of defense against pathogens
- Aid lymphatic fluid movement, which delivers white blood cells to fight infections
A general guideline is to drink half your body weight in ounces of water daily. For example, if you weigh 150 pounds, aim for 75 ounces of water each day.
Read more: Best Morning Drinks to Help in Belly Fat Melt
2. Green Tea
Green tea is packed with powerful antioxidants called polyphenols, which provide numerous health benefits, including supporting immune function. Research suggests that green tea helps:
- Protect cells from oxidative damage
- Reduce inflammation
- Lower the risk of infections
Green tea is naturally calorie-free and has been enjoyed for centuries for its health benefits. Drinking it regularly may help boost your immune system and overall wellness.
3. Kefir
Kefir is a probiotic-rich, fermented drink similar to yogurt, made from cow, sheep, or goat milk. It contains beneficial bacteria that help maintain a healthy gut microbiome, which plays a crucial role in immunity.
The probiotics in kefir:
- Support digestion and gut health
- Help regulate immune responses
- Offer antioxidant and anti-inflammatory benefits
Including kefir in your diet can help strengthen the gut-immune connection and keep your body’s defenses strong.
4. Lemon Ginger Tea
Lemon ginger tea is a soothing drink packed with immune-boosting properties. It can be made at home by steeping fresh ginger and lemon juice in hot water or purchased from grocery stores. Many brands also include lemongrass, lemon peel, and probiotics for added benefits.
The health benefits of lemon ginger tea include:
- High vitamin C content, which protects cells and reduces inflammation
- Over 100 bioactive compounds in ginger that help reduce nausea, inflammation, and the risk of certain diseases
This tea is a natural and effective way to keep your immune system in top shape.
5. 100% Orange or Grapefruit Juice
Citrus juices, particularly orange and grapefruit juice, are loaded with immune-supporting nutrients. A single serving provides more than 100% of your daily vitamin C needs, along with folate and vitamin A.
Studies suggest that citrus juices:
- Strengthen immune cell function, including natural killer cells and T-cells
- Reduce inflammation
- Support the body’s natural defenses
Look for 100% fruit juices without added sugars, and consider vitamin D-fortified options for an extra immune boost.
6. Tomato Juice
Tomatoes are rich in vitamin C and lycopene, a powerful antioxidant known for its anti-inflammatory effects. Drinking tomato juice can provide immune-supporting nutrients without added sugars or excessive calories.
An 8-ounce serving of tomato juice contains:
- Nearly 100% of the daily recommended vitamin C intake
- Lycopene, which helps reduce inflammation and oxidative stress
- Only 50 calories and no added sugar
For a healthier option, choose a low-sodium version of tomato juice.
Final Thoughts
Incorporating these immune-boosting drinks into your daily routine can help protect your body against seasonal illnesses. Staying hydrated, consuming probiotics, and including antioxidant-rich beverages in your diet will contribute to overall health and a stronger immune system.
