The summer season brings with it not only clear blue skies and blazing hot weather, but also numerous seasonal illnesses of cold, fever, heatstroke, dehydration and allergies. And as if this were not enough, the ongoing second wave of the COVID-19 pandemic in India is spiralling out of control, with lakhs of individuals testing positive for the infectious viral disease on a daily basis. While staying at home, as well as frequently sanitizing hands, wearing face masks and maintaining social distancing when outdoors is necessary to avoid contracting COVID-19, consuming a wholesome diet is also equally important to augment the immune system and steer clear of coronavirus infection.
Indeed, Mother Nature has bestowed upon us a plethora of succulent summer fruits, including watermelon, papaya, mango, jackfruit, pomegranate, besides the perennial produce such as banana, apple and lemon. These juicy bounties offer myriad essential nutrients of vitamins, minerals, antioxidants, dietary fibers, carbohydrates, in addition to the ultimate immunity booster vitamin C, which work in synergy to uplift defence mechanisms in the body and effectively combat illnesses.
Also Check Out: 5 Splendid Summer Fruits To Build Your Immune System – Infographic
Nutritious And Delicious Smoothie Recipes To Build Immunity:
While these nourishing fruits can be eaten ripe as such or in a fruit salad, they can also be combined, cooled and gulped down in the form of delightful smoothies, to enhance overall wellbeing and entice the taste buds. Here are two mouth-watering recipes of immunity-boosting smoothies that are quick and easy to whip up, which will ensure the good health of you and your family.
Mango Banana Smoothie
Ingredients:
1 large mango, ripe, peeled and sliced
2 small bananas, ripe and peeled
½ lemon, juiced without seeds
A few mint leaves
½ cup crushed ice
Method:
Transfer the mango slices, cut banana pieces, lemon juice and crushed ice into a blender.
Mix at a high speed for 2 minutes until a slightly thick homogenous fluid is formed.
Pour this into two glasses, garnish with fresh mint leaves and relish the luscious mango banana smoothie along with breakfast.
Nutrition:
Mangoes, bananas and lemons all abound in vitamin C, a vital essential nutrient that uplifts immunity and shields the body from chronic ailments, infections, cough, cold and fever. Moreover, mango is rich in vitamin A, which enhances eyesight, while bananas offer ample calories, carbohydrates, dietary fibers, for instant energy and smooth digestion. Laden with detoxifying properties, lemon juice cleanses the blood, liver, kidneys of toxins and harmful wastes to elevate metabolism, while mint leaves prevent anaemia from being packed with the key mineral iron.
Also Read: Health Benefits Of Mango - A Delicious Summer Fruit
Watermelon Apple Smoothie
Ingredients:
1 big watermelon, chopped with peel and seeds removed
1 medium apple, sliced and deseeded
½ cup pomegranate arils
½ cup milk
A few ice cubes
Method:
Add the chopped watermelon pieces, sliced apples, pomegranate arils and milk in a mixer.
Blend on high for 2 minutes to obtain a dense pulpy liquid.
Transfer this into two glasses, put some ice cubes in each and enjoy the chilled watermelon apple smoothie as a mid-day drink or post workouts.
Nutrition:
Besides supplying beneficial components of vitamins C, B, to bolster immune system functions and avert illnesses, watermelon, apple and pomegranate are fruits high on water content to hydrate the system and promote gut wellness. Additionally, watermelon comprises profuse quantities of antioxidants, lycopene and ascorbic acid, as well as the pivotal mineral potassium, which augment cardiac health and lower the risk of heart disease. Apple offers generous amounts of dietary fibers and is also low on calories, to regulate appetite, improve digestion and aid in weight loss, while pomegranate possesses noteworthy volumes of folate, vitamin K to aid in blood circulation and clotting processes. Milk is imbued with proteins and calcium, for strong bones, muscles and joints.
