Health expert says these five drinks will stop you getting ill and feeling tired

A health expert has shared five drinks that can improve your immune system. Not only is each beverage delicious, but they could stop you from getting ill and feeling tired.

According to Richard Smith-Bernal of The Juice Smith, these five drinks are great to try this summer. They will help you stay energised and fresh, while boosting your immunity.

From lemon and ginger tea, to fermented drinks, you can sip happily, knowing you're staying hydrated while boosting your white blood cell count. Below is Richard's list in full and why each concoction is worth trying.

1. Hemp and cashew milk

Hemp milk and cashew milk are both excellent sources of zinc. This mineral plays a vital role in immune function because it aids in the development of cells that fight infection.

Richard says: "Both these milks are rich in plant proteins and healthy fatty acids, which will help your skin, heart, and brain health." You can incorporate hemp milk or cashew milk into your daily routine by replacing it with the milk you already use.

Stir it into your immune-boosting green tea, pour it into your cereal, or simply enjoy a cool, refreshing glass on its own. Not only will this creamy, cold drink keep you hydrated and cool this summer, but you’ll be able to consume it knowing that you’re boosting your immunity.

2. Blended fruit juice

Citrus juices are packed with vitamin C - a vital component in protecting cells from harmful pathogens. This is why it is common to take vitamin C tablets as a preventative measure when you start to feel a scratchy throat or have a mild cold.

Another fruit rich in vitamin C is watermelon. Vitamin C, vitamin A, magnesium, and arginine are all nutrients naturally found in watermelon, which help maintain a healthy immune system.

Richard recommends that you try combining:

• a medium-sized watermelon

• a handful of mint leaves

• and half a lime

"From berries to citrus to green veggies, the possibilities of what you could concoct in your blender are endless," he explains. "However, not everyone has the time to get creative in the kitchen, so reaching for a 100% fruit concentrate bottled juice is perfectly acceptable - so long as it does not contain any added sugars like high fructose corn syrup."

3. Fermented drinks

Richard says: "Fermented drinks, like kombucha and kefir, are rich in probiotics which contribute to your overall gut health. Introducing new microbes into your gut through fermented food and drinks diversifies your gut microbiome."

According to a Stanford School of Medicine study in 2021, a diverse gut microbiome is important because it is better equipped to defend against various pathogens. He added: "Kefir is a cool, creamy, probiotic haven with a texture similar to yoghurt.

"It contains a bacteria called Lactobacillus kefiri and vitamin D, which act as armour against infection and disease. You can satisfactorily sip your glass of kefir as an afternoon refresher, or you can even sprinkle some granola on top and enjoy it for a breakfast that will have both your gut and immune system in tip-top shape."

4. Lemon ginger tea

If you are someone who enjoys a refreshing glass of iced tea on a hot summer day or a cosy cup of hot tea before bed, then you will be thrilled to learn how tea–specifically lemon ginger tea–is a natural immune booster. Not only does it contain antioxidants that fight inflammation, but lemon ginger tea is an excellent source of Vitamin C.

This vitamin aids in bolstering your immune system. Ginger, in particular, helps with immunity and is also great for boosting efficiency in your digestive system.

Richard adds: "Similarly, green tea contains one of the highest concentrations of immune-boosting antioxidants. Just make sure you skip the sugar to avoid counteracting the health benefits."

5. Water

Although it may seem obvious, water should be high on your list of go-to drinks. Richard said: "Water is essential for immune function because it aids in the absorption of vitamins, antioxidants, and many other nutrients humans need for a healthy, well–maintained immune system. It helps deliver these nutrients throughout the body and is also vital for flushing toxins."

According to the Mayo Foundation for Medical Education and Research, men should drink about 3.7 litres of water per day. For women, that amount is about 2.7 litres. 20% of that water intake will come from food.

Richard suggests: "If you get bored of the taste of still water, try sugar-free sparkling water or infusing your water with citrus for an even more refreshing taste."