Muscle Shake: Immunity Booster

Keep the flu at bay with this antioxidant-enriched shake

By Matthew Kadey, MS, RD | November 26, 2012


1 cup low-fat (1%) milk

T cells — the immune system’s virus-killing cells — rely on the vitamin D found in milk to fight infection. The great white also provides vitamin A, essential for a healthy immuno-response system.

1 scoop whey protein powder

A Journal of Nutrition study reported proteins in whey can stimulate the production of immune-enhancing cells. Is there anything this overachiever can’t do?

1/2 cup frozen strawberries

Among commonly consumed berries, strawberries contain the most vitamin C. This potent antioxidant can rev up the production of infection-fighting white blood cells. That’s why it’s been shown to help stymie the sniffles.

1 tablespoon pumpkin seeds (pepitas)

These jack-o-lantern cast-offs are brimming with zinc, a mineral that plays a central role in immunity by increasing the production of various immune cells. Bonus: Zinc also ramps up testosterone production.

1 tablespoon almond butter

Almond butter has three times as much vitamin E as peanut butter. The fat-soluble antioxidant vitamin E is vital for the proper functioning of white blood cells, too.

Nutritional Information

*Serves one Calories: 424 Protein: 39g Carbs: 28g Fat: 20g

About the Author

Matthew Kadey MS RD

Matthew Kadey, M.S., RD, is a Canadian-based dietitian, nutrition writer and recipe developer. A regular contributor for Oxygen and Muscle & Performance magazines, he is also the author of Rocket Fuel: Power-Packed Foods for Sports and Adventure (VeloPress, 2016), Muffin Tin Chef (Ulysses Press, 2012) and The No-Cook, No-Bake Cookbook (Ulysses Press, 2013). An avid cycle tourist, Matthew has pedaled his bike through Thailand, Cuba, New Zealand, Sri Lanka and Myanmar.