Feeling a cold coming on? Winter is the prime time for sicknesses with many viral illnesses occurring most frequently in the winter months. With the cold weather keeping people indoors, breathing space is limited and viruses like the cold and flu are more likely to be spread. Even with winter coming to an end, we are facing a crisis with the coronavirus disease (COVID-19). Get ahead of feeling crummy and boost your immunity through maintaining a healthy diet. Incorporating these immune boosting foods and smoothies into your routine can help to keep you healthy all season long!

Red Citrus Support Smoothie

Red Citrus Support Smoothie | Rainbowl Foods

Tangy with a slight bite, this tasty red smoothie is packed with fresh fruits and veggies to support your immune system! 

Citrus Fruit

Filled with vitamin C, potassium, and fiber, citrus fruits are a great way to boost your immunity while hydrating. Add ¼ of an orange and ¼ of a grapefruit.

Red Bell Pepper

Adding red bell pepper increases the content of vitamins C, A, and E. Add a strip of bell pepper, using about ⅛ of the pepper.


Beta carotene not only gives carrots their bright color, but also increases the number of infection fighting cells in the body. Add 1 medium carrot or 4 baby carrots.


Cauliflower is rich in glutathione, a powerful antioxidant that helps to fight off infection. It is also a good source of choline which works to keep your cells functioning properly and supports a healthy gut. Add ¼ cup frozen or fresh cauliflower. 


You know the old adage ‘an apple a day keeps the doctor away’? There’s truth behind it! Apples contain many nutrients that will help to keep you healthy. In particular, they contain quercetin, a flavonoid antioxidant known to boost immunity. Add ¼ of an apple.


Flaxseeds are high in omega-3 fatty acids and lignans, which have been shown to help strengthen the immune system. They also are a good source of fiber, providing around 2g per tablespoon. Add 1 tablespoon of ground flaxseed.

Coconut Milk

Dairy has been associated with inflammation and while there is some debate on the subject, I like to opt for vegan options like coconut or cashew milk. I used coconut milk in this smoothie — make sure you find a variety that is unsweetened and doesn’t contain a bunch of additives.


Blend together the following ingredients —

  • ¼ orange
  • ¼ grapefruit
  • ⅛ red bell pepper
  • 1 medium carrot
  • ¼ cup cauliflower
  • ¼ apple
  • 1 tablespoon flaxseed
  • ¼ cup coconut milk
  • Handful of ice (optional)

Healing Greens Smoothie

Healing Greens Smoothie | Rainbowl Foods

Filled with immune boosting superfoods and healing ingredients, this delicious smoothie will help keep you hydrated and powered up!


A superfood for the immune system, kiwis contain notable amounts of vitamin C, carotenoids, polyphenols, and dietary fiber. Add 1 kiwi fruit. You can include the skin of the fruit if you wish as it contains a number of nutrients, but leave off the end with the stem and rinse well.

Green Grapes

With strong levels of vitamins C, A, and K green grapes are a great partner for your immune system. They also have a high water content that helps to keep the body hydrated. Add ½ cup green grapes.


A solid source of vitamin C and folate — kale is thought to help improve your immunity and potentially lower the risk of certain cancers. Add ⅓ cup frozen kale or ½ cup fresh kale.

Coconut Oil

Coconut oil is packed with lauric acid and caprylic acid, giving it antiviral, antibacterial, and antifungal properties. Melt 1 tablespoon of coconut oil in the microwave in 15-second intervals and add.

Hemp Hearts

A complete protein and premiere source of globulin, hemp seeds help the body produce antibodies that fight infection and disease. They are also a good source of omega-3 and omega-6 fatty acids. Add 1 tablespoon of hemp hearts.

Matcha Green Tea

Matcha is filled with antioxidants to help your body fight disease and infection. Compared to green tea, matcha green tea powder can be 10 to 15 times more nutritionally potent. This is because matcha powder is made by grinding the entire leaf vs. steeping the leaf in water. Add 1 teaspoon matcha green tea powder.

Cashew Milk

I love making my own cashew milk at home! Cashew milk is so easy to make because it doesn’t need to be strained and it comes out so thick and creamy. To make: Soak 1 cup of cashews in filtered water with a sprinkle of sea salt and a splash of apple cider vinegar for 2+ hours. Drain and rinse the cashews well. Add cashews to a blender with 3 cups water and a pinch of sea salt. You can add a couple dates (pits removed) or maple syrup for sweetness — this is optional of course. You can also add a splash of vanilla or a touch of cinnamon for some flavor.


Blend together the following ingredients —

  • 1 kiwi fruit
  • ½ cup green grapes
  • ⅓ cup frozen or 1 big handful fresh kale
  • 1 tablespoon coconut oil, melted
  • 1 tablespoon hemp hearts
  • 1 teaspoon matcha green tea powder
  • ¼ cup cashew milk
  • Handful of ice (optional)

Stomach Settling Golden Ginger Smoothie

Stomach Settling Ginger Smoothie | Rainbowl Foods

With stomach settling ginger and probiotic filled yogurt, this smoothie is packed with nutrients to boost your immunity and calm your tummy.


Containing gingerol, a substance with proven medicinal properties, ginger has powerful antioxidant and anti-inflammatory powers. It is used to help digestion, fight the cold and flu, and combat nausea. Add 1 teaspoon fresh ginger or ⅛ teaspoon ground ginger. 


Yogurt contains live active cultures called probiotics. These healthy bacteria live in your gut and intestinal tract, keeping it free of disease-causing germs. Add ¼ cup plain yogurt or vegan yogurt of choice.


High in antioxidants and anti-inflammatories, turmeric is a great aid for a healthy immune system. With strong levels of curcumin, an active ingredient that is both an antiviral and antifungal, turmeric has been used since ancient times to treat disease. Add ½ teaspoon turmeric plus a pinch of black pepper to help with better absorption.


Cinnamon does more than just boost the immune system, it actively works to fight pathogens that cause illness. With antiviral, antifungal, and antibacterial properties, cinnamon is a great addition to your smoothie. Add ¼ teaspoon cinnamon.

Sweet Potatoes

A healthy source of beta carotene and vitamin C, sweet potatoes are thought to help strengthen immune response. Add 1 cup cooked sweet potatoes.

Pumpkin Seeds

Pumpkin seeds provide zinc and omega-3 fatty acids. They are anti-inflammatory and antimicrobial, helping to eliminate parasites and dangerous microbes from the body. Add ¼ cup pumpkin seeds.

Oat Milk

This dairy-free milk is made with oats. Oats are a whole-grain food that is filled with fiber, plant-based protein, B vitamins, and minerals. Use oat milk or any other dairy-free milk in this recipe.


Blend together the following ingredients —

  • ⅛ teaspoon ground or 1 teaspoon fresh ginger
  • ¼ cup yogurt (dairy-free if needed)
  • ½ teaspoon turmeric
  • Pinch of black pepper
  • ¼ teaspoon cinnamon
  • 1 cup sweet potatoes, cooked
  • ¼ cup pumpkin seeds
  • ¼ cup oat milk
  • Handful of ice (optional)

Not only are these smoothies delicious, but they will help keep you feeling healthy and energized. Of course, along with a healthy diet make sure you are exercising regularly, managing your stress, and practicing good hygiene — washing hands regularly, covering your mouth when coughing — you know the drill.


I am not a medical professional. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, dietary changes, or well-being.

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