Homemade Flu-fighting Drink

So why do we get sick in the first place and what can we eat/drink to speed up our recovery?

I have always been interested in immunity and immune boosting foods, keeping in tune when I become sick and what may have caused it. Basically, everything stems from your gut and EVERYTHING we interact with can influence the function of our gut from stress, food/drink, environment, chemicals, basically everything. Consistently not getting enough sleep, feeling over stressed, not eating enough nutritious food, over indulging in alcohol or toxicity, not exercising enough or simply coming in contact with a big whilst your immune system is compromised by any of these things can all cause you to come down with the flu! Back when I was younger, my digestion was so poor I would be going to the toilet once every 2 or 3 days which means my gut was really out of whack and as a consequence I would be sick with some sort of bug every second week.

A healthy gut = a healthy functioning body.

I can guarantee we have all woken up with a sore throat or headache and somehow you just know when you have a flu creeping on. I often get achy muscles and sensitive skin before I get hit with the flu. I have been making this recipe for years now, every time I feel a cold coming along I will head straight to the shops and grab the ingredients to make this drink, I promise you it really is a game changer and I will tell you why!


The ingredients in this drink are all present for a reason. Lemon, orange and kiwi fruit are all packed with Vitamin C which is an essential immune boosting compound. Vitamin C in a capsule form, just like any other vitamin in a capsule is not as bioavailable to the body as it is when it comes from eating the real food so instead of loading uo on pills and powders just eat the real food it absorbs a lot better and can be utilised bu the body more efficiently! Pineapple is actually an amazing tool to soothe the throat- next time you have a sore throat try a few slices of fresh pineapple and feel the inflammation reduce and the throat soothe, its amazing! Ginger is again another soothing compound for the throat and the gut and helps select the good bacteria from the bad; celery, spinach and kale along with other dark leafy greens and vegetables are obvious sources of vitamin C, K, calcium, iron and carotenoids which is also present in carrots and also assist with immune boosting. L-Glutamine is one of the secret ingredients. L-Glutamine is essential for supporting and re-building the gut wall which reduces the chance of any form of infection breaking through the gut wall barrier and making its way into the body. By strengthening this wall we can stop any infection from passing through and entering the body which is the greatest form of defence. To prevent future illness before you even get sick, I advise to drink a mug of warm water with a squeeze of lemon in it every morning and add a teaspoon of pure L-Glutamine powder into the mug- it is tasteless and will do your body and digestion wonders.

Firstly, you will either need a juicer or a blender for this recipe- I personally use a blender because I think the skins and fibre in each ingredient is just as important as the juice, but some people can’t handle the pulp so a juicer is the next best thing.

Secondly, obviously do the best with what you can in regards to produce availability, but fresh fruit and veg from a farmers market or organic store will generally be of greater quality and packed with more nutrients to get the best change of fighting off that infection. In saying this, your local store is better than not having it at all.

Ingredients (serves 2)

  • 1 orange, peeled
  • 1 lemon, peeled
  • 1 kiwi fruit, peeled
  • 1 whole carrot
  • 2 slices of fresh pineapple, peeled
  • 1.5 cm root of ginger
  • 2 stalks of celery
  • Handful of spinach and/or kale
  • 1 table spoon of L-Glutamine (I use ATP science brand, but any brand will do)

Other optional ingredients I like to add if I have them available: beetroot, tumeric, broccoli (any other dark leafy greens), cinnamon, parsley (rich in Vitamin C also).

Basically if you have the major elements, you can add more or less of anything to make it taste better its completely up to you.

Please let me know if you try this, I would love to hear your feedback too!

E xx

Published by EKonlinenutrition

I am a qualified Health Scientist with majors in Nutrition and Exercise Science and currently studying another 2 years in Masters of Nutrition and Dietetics. I have a passion for all things natural health, whole foods and a balanced lifestyle. Follow my journey to better your own journey <3

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