Here are two fruit juice recipes that not only boost the immune system but also support muscle health. Each recipe includes the ingredients, detailed instructions, and explanations of their benefits.

1. Citrus Green Power Juice

Ingredients:

• 2 oranges
• 1 lemon
• 1 green apple
• 1 cup spinach
• 1 cucumber
• 1 tablespoon fresh ginger
• 1 tablespoon chia seeds (optional)

Instructions:

1. Peel the oranges and lemon.
2. Core the apple and chop it into smaller pieces.
3. Wash the spinach and cucumber thoroughly.
4. Peel and slice the ginger.
5. Add all ingredients to a juicer or blender and blend until smooth.
6. Strain the mixture through a fine mesh sieve or cheesecloth if you prefer a smoother juice.
7. Stir in chia seeds (optional) and let sit for a few minutes before drinking.

Benefits:

• Oranges and Lemon: High in vitamin C, which is essential for immune function and collagen synthesis, aiding in muscle repair and growth.
• Green Apple: Provides fiber and additional vitamins, especially vitamin A for immune health.
• Spinach: Rich in iron and magnesium, important for muscle function and recovery.
• Cucumber: Hydrates the body and provides vitamins and minerals.
• Ginger: Has anti-inflammatory properties, which can help with muscle soreness.
• Chia Seeds: Offer omega-3 fatty acids, protein, and fiber, supporting muscle repair and overall health.

2. Berry Beet Muscle Booster Juice

Ingredients:

• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 medium beetroot
• 1 carrot
• 1 apple
• 1/2 cup pomegranate juice
• 1 tablespoon flaxseeds (optional)

Instructions:

1. Wash the berries thoroughly.
2. Peel and chop the beetroot and carrot.
3. Core the apple and chop it into smaller pieces.
4. Add all ingredients to a juicer or blender and blend until smooth.
5. Strain the mixture through a fine mesh sieve or cheesecloth if you prefer a smoother juice.
6. Stir in flaxseeds (optional) and let sit for a few minutes before drinking.

Benefits:

• Mixed Berries: High in antioxidants, vitamins C and E, and fiber. They boost the immune system and aid in muscle recovery.
• Beetroot: Contains nitrates, which improve blood flow and oxygen delivery to muscles, enhancing performance and recovery.
• Carrot: Rich in beta-carotene (vitamin A), which supports immune health and muscle function.
• Apple: Provides fiber and additional vitamins, especially vitamin C for immune support.
• Pomegranate Juice: High in antioxidants and anti-inflammatory properties, which help reduce muscle soreness and support immune health.
• Flaxseeds: Offer omega-3 fatty acids, protein, and fiber, supporting muscle repair and overall health.

Conclusion

Both of these fruit juice recipes are designed to boost the immune system and support muscle health. They are packed with essential vitamins, minerals, and antioxidants that contribute to overall well-being. Incorporating these juices into your diet can help enhance immune function, improve muscle recovery, and maintain overall health.