Fending off Winter bugs: Immune system boosting ingredients

Fending off Winter bugs with immune system boosting ingredients

As the days get shorter and the temperature starts to drop, we find ourselves naturally retreating and cosying up indoors. These colder days do have a certain charm; however as we settle into autumn and head towards winter, certain bugs start to rear their ugly heads.

Lemon Tea

Catching a cold, worrying about flu or feeling that there is a constant sniffle becomes quite normal. A lot of the time people will either reach for over the counter medication, or endure the symptoms and wait it out over a few days, if not longer. This leads to poor energy levels and weakened immune systems.

Making sure you are hydrated is important for our overall everyday health, particularly more in the Winter if you are trying to fight off colds. However when we are cold, we can end up opting for more warmer drinks and forget to simply drink enough water.

But did you know that making and consuming juices is a natural and delicious way to fend off the winter bugs? Juicing is a brilliant way to give your immune system a much needed boost. There are so many juicing recipes to choose from, all containing nutrient packed fruits or vegetables – or both!

Popular immune-boosting juicing ingredients

Most juices typically contain vegetables, fruits, spices and herbs. All of these are packed with nourishing nutrients that help boost your immune system. Therefore when combined, you are creating a super healthy beverage!

Some of the popular ingredients used in juices include;

· Apples

· Lemons

· Limes

· Spinach

· Kale

· Carrots

· Cucumber

· Celery

· Oranges

· Grapefruit

· Blueberries

· Ginger

· Turmeric

· Honey

When you are trying to boost your immunity always try to use fresh produce so that you can get the most nutrients possible. People also often add water when making a juice to thin it out. Coconut water is great to use as well, due to it some having extra nutrients such as potassium.

Let’s take a look which key juicing ingredients you can include in your juice to help you navigate Winter in top health.


Ginger is a spice which can be used for cooking but also healing. It has long been known for its anti-inflammatory properties. Ginger contains phytonutrients, and it’s these compounds that benefit your health. It has immune boosting and antimicrobial properties, which help fight infections. This makes it a super remedy for ailments such as a sore throat, headaches, menstrual pains, colds and the flu.

Simply chop up the ginger and add a small piece to your juice, giving it a hint of spice and all its benefits.



I know what you’re thinking how can garlic taste nice in a juice? While it has got a strong flavour, it has amazing immune system boosting properties. Garlic contains a compound called Alliin, It is this compound once converted which gives garlic it’s medicinal properties.

So if you can handle the taste and add a small amount into your juice, this will help your body fight off the common cold or flu.



When it comes to honey and its health benefits, we must focus on manuka honey. Manuka honey comes from the nectar in the flowers of the Manuka Bush. It is this nectar which comes with the medicinal benefits and antibacterial properties.

If you’re suffering with a cold sore throat or a cough, add a teaspoon of manuka honey into your juice.



Turmeric is a close relative to ginger. It is a yellow coloured spice, often being one of the key ingredients in a curry. Turmeric is known for having many health benefits particularly its anti-inflammatory properties. It also helps us fight off infection by influencing important immune cells.

Simply add a small piece of turmeric into a juice to help fend off many bugs.

Powdered turmeric root

When it comes to juicing make sure you experiment with different combinations of fruits, vegetables and spices. There is no set rule on how to make your juice, if you are making one with the aim to fight off winter bugs, try to include some of the key ingredients listed.

Recommended Recipe

Super immune-boosting juice;


· 5 fresh carrots

· 1 large knob of fresh ginger

· I medium peeled lemon

· 2 medium peeled oranges

· 2 small pieces of turmeric

Cut all ingredients into chunks and juice. Serve immediately and enjoy.

The key thing to remember with juicing, is for you to do it alongside a balanced whole-food diet for optimal health. Keep your overall diet as colourful as possible with variety of fruits and vegetables, so that you are providing your mind and body with as many nutrients as possible. This will also ensure that you are strong and healthy throughout the winter.

Upgrade your juicing and reduce your prep time with the unbeatable Kuvings REVO 830 Juicer.

  • Written by Phillippa Quigley, Health and Wellness Coach and the founder of Health & Soul.