Good for you, good for your immune system – a big green immunity smoothie

02 Jul Good for you, good for your immune system – a big green immunity smoothie

Last updated: 22 July 2026.

One of the healthiest things we can do for our bodies is to make sure we eat leafy greens each day.

Leafy greens are rich in vitamins, minerals, fibre and antioxidants that support heart health, brain function, digestion and disease prevention. They’re a particularly strong source of folate, a B vitamin that promotes heart health, and vitamin K, which protects bones from osteoporosis and helps prevent inflammatory diseases. [1]

The MIND diet recommends at least one serve of leafy green vegetables per day. The easiest way to get this in your diet is to make a green smoothie either in bulk in a blender or as an individual serve in a Nutribullet and drink a serving after one of your meals.

Green smoothies build their STRENGTH over several months.  If you do drink this smoothie every day during autumn and winter, you will likely find that your respiratory illnesses during winter are milder and shorter in duration (or at least that is my experience).

Also, they are so tasty!!

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Big Green Immunity Smoothie

This delicious green smoothie is filled with beautiful whole foods and nutrients that will support and stimulate your immune system. All fresh ingredients is best, but use frozen or dried ingredients if that is all you can get on the day.

Course Drinks

Cuisine American

Keyword fruit, immunity boosters, leafy greens, smoothie

Prep Time 8 minutes minutes

Servings 3 glasses

Equipment

• 1 blender

Ingredients

• 4 handfuls leafy greens (spinach, rocket, cos, or watercress will work)
• 2 glasses water filtered if possible
• 1 cup pineapple (I generally use frozen pineapple)
• 1 banana in chunks
• 2 sticks celery chopped
• 1 tsp turmeric (fresh if possible, but ground and dried would be fine) (use 1 tbsp if fresh)
• 1 tbsp fresh ginger grated
• 1/4 cup coriander (optional)
• 1/4 tsp black pepper optional but will help you to absorb the nutrients in the turmeric more readily

Instructions

• Add the green leaves to a blender with the water and blend on a low speed (if your blender has speed settings) for up to a minute
• Add the pineapple and celery and blend on a higher speed (if you have it) for up to a minute more, or until the smoothie is a lovely light green and fully incorporated
• Add the banana, turmeric, ginger, coriander (if using) and pepper (if using) and blend again for 30 seconds or so, until the ingredients are blended through.
• Serve in a tall glass and store any leftovers in an airtight jar or container in the fridge for up to 3 days.

Notes

Some variations on this smoothie can be to add some green apple with the pineapple and celery. I haven't added it to THIS recipe though, because I wanted to use just as much fruit that would give a palatable sweetness, and immunity properties while ameliorating the impact of the fruit sugar as much as possible. This is because although blended juice has a little more fibre than juiced fruit and vegetables, it is still a big hit of sugar to your system. 

Another variation could be to add some chopped fresh chilli to your smoothie instead of the pepper. A pinch of cayenne pepper might also be very nice. All of these ingredients will stimulate your immune system, however, please omit them if you are sensitive to spice or heat in your food.

Green smoothies have more available sugar in them due to the fruit content. If blood sugar is an issue for you I would recommend nixing the banana and just using half a Granny Smith apple for a little sweetness instead of the pineapple – or using berries as a fruit substitute.

The main problem with drinking fruit and vegetable smoothies is the inevitable blood sugar spike. For that reason I would recommend drinking this smoothie after a protein and/or fibre rich meal, such as breakfast, lunch or dinner.

Enjoy!