11/19/2014 at 04:12 PM ET
Getty; Inset: Courtesy Harley Pasternak
Harley Pasternak is a celebrity trainer and nutrition expert who has worked with stars from Halle Berry and Lady Gaga to Robert Pattinson and Robert Downey Jr. He’s also a New York Times best-selling author, with titles including The Body Reset Diet and The 5-Factor Diet. Tweet him @harleypasternak.
It’s that time of year — the weather is getting colder and we need to start worrying about colds and the flu. While an overall healthful diet is key in maintaining a healthy immune system all year round, I blend up this smoothie when I think I need some extra support, like before a long, crowded flight. And since it uses frozen berries rather than fresh, you don’t have to worry about them being in season.
3/4 cup frozen raspberries
3/4 cup frozen strawberries
1 orange
1/2 cup nonfat Greek yogurt
1/4 cup raw almonds
So what makes it so great?
Raspberries and Strawberries: In addition to providing Vitamin C, berries are loaded with antioxidants that neutralize free radicals that cause damage to our bodies. The fiber they contain is also phenomenal for our digestive health.
Orange: Since you’re using a whole orange, this smoothie boasts more than 300 percent of your daily value of Vitamin C — the classic immune booster. I prefer to get my vitamin C from whole food sources rather than supplements.
Greek Yogurt: There’s some good evidence out there that suggests that the probiotics found in yogurt may boost your immune system. If nothing else, Greek yogurt packs a ton of protein with less sugar than its conventional counterpart. Look for brands that state “live and active cultures” on their labels.
Almonds: A 2010 study found that compounds from the skin of almonds boost our body’s ability to fight off viruses — including those of the flu and the common cold! They also contain minerals like magnesium, zinc and iron, which our body needs to build a strong immune system.
