Juices and Nutrition that Supporting Wellness and Immunity

  September 09, 2025 Xhavid Bajrami

Juices and Nutrition that Supporting Wellness and Immunity

How Food and Nutrition May Support Respiratory Health

Fresh vegan meal


Managing nutrition and hydration is crucial for people to prevent diseases and live a well-being life. In modern worlds, many researchers consistently emphasise the importance of nutrient-rich diets to support immune health and overall well-being. Among the different approaches to functional nutrition, juice therapy, the master plan of fresh vegetable juices and selected herbal teas has gained increasing attention from people. Offering these methods that combine a balanced diet and mindful hydration can strengthen immunity, provide a variety of rich minerals, vitamins and support detoxification, digestion and absorption. Regarding evidence-based insights into nutrition and immunity, see the Harvard T.H. Chan School of Public Health – Nutrition Source.

Beetroot Juice

Beetroot juice is well-known in health and nutrition research because it is very rich in inorganic nitrates, NO3, as well as bioactive elements such as polyphenols and betalains. Although these nutrients are converted into nitrites and then into nitric oxide through the well-recorded nitrate-nitrite-NO pathway, a procedure that can take place even under low oxygen or acidic conditions and is frequently seen in physical activities. Nitric oxide plays a crucial role in regulating blood vessel function, regulating oxidant balance, and influencing muscle contraction, supporting mitochondrial function efficiently, making as promising nutritional option for increasing different roles of physical health. As mentioned, beetroot juice can decrease blood pressure and also improve endothelial function. Researchers have extended studies, such as illustrating potential benefits for mitochondrial activity, cerebral blood flow, muscle function, and cognitive performance. In addition, the benefits of beetroot juice are not only due to nitrate content, but also factors like oral microbiota health, age, diet and metabolic staus the effect how efficiently nitrate is converted into nitric oxide(Lee et al., 2026).

Pomegranate Juice

Pomegranate (Punica granatum) is a long-cultivated fruit that belongs to the Punicaceae family and is frequently called “the miracle fruit” due to eating its seeds as food, juice and its functional products. Modern clinical research and pharmacology have highlighted the broad ranging medicional properties of pomegranate itself and its juice. Pomegranate is strongly considered to be rich in dietary polyphenols with strong antioxidant properties. It has various health benefits, including managing diabetes, obesity and inflammation. The factors of polyphenols in pomegranate juice include anthocyanins, tannins, and flavonoids, and it is explored among chemical composition, biological effects and metabolism. It has significant advantages for the production of high-quality juice (Basu and Penugonda, 2009).

Wheatgrass Juice

Modern research identifies herbs as valuable sources of bioactive compounds. Wheatgrass, as young shoots of Triticum aestivum that belong to the family Gramineae, is an annual grass native to Southwest Asia and the Mediterranean, and now wheatgrass is cultivated worldwide. Wheatgrass is rich in essential minerals such as magnesium, iron, phosphorus, manganese, zinc and copper. Wheatgrass has tocopherols, providing a high amount of vitamin It has 70% chlorophyl, a molecule that is almost similar to haemoglobin. It contributes to metabolism, reduces acidity, restores blood alkalinity and also supports healthy cellular function by acting as a detoxifying agent. It can be consumed as a powdered extract or fresh, providing chlorophyll, 17 amino acids such as 8 essential, minerals, vitamins and proteins. Although it was used traditionally to manage health conditions. It has benefits for high blood pressure, pancreas health, anaemia, skin issues, constipation and asthma. Nutritional studies regularly show wheatgrass to be rich in magnesium, chromium, zinc, selenium, and antioxidants such as vitamin E and C, in anti-anaemic factors, such as vitamin B12, folic acid, iron, and pyridoxine, including proteins and amino acids. Scientists has discovered that it demonstrates its antioxidant capacity anti cancer both in vivo and vitro (A pilot study on wheat grass juice for its phytochemical, nutritional and therapeutic potential on chronic diseases., 2026).

The Importance of Fruits and Their Natural Benefits

Fruits are not only seen as nutritious food but also have medical properties. Fruits can help to prevent certain health conditions, especially those that are related to the stomach. Consuming regularly may help to maintain good health and prevent illness. They are both rich in vitamins and minerals, as well as beneficial and tasty, and support detoxification that helps to eliminate harmful substances. Fruis consists vitamins, water, sugar, minerals, and protein, fats, fibre, and aromatic elements that contribute to their pleasant aroma. Although when we consume fruits, our body absorbs 5-15% sugar efficiently. The carbohydrates in fruits are transformed into sugars with the help of sunlight. Fruits contribute to reducing blood acidity and relieve the workload on organs such as the liver, lungs, and kidneys. Several fruits are low in fat and protein and are digested quickly compared to other foods. Fruit skin is a rich source of fibre and helps in cleansing the stomach. It is highly recommended not to peel fruits but to consume them with the skin. There are different types of fruits, and some of them with very thick skins have higher minerals and vitamins just beneath the skin (Chan and Giovannucci, 2001).

Importance of Regular Elimination

There are many discussions that the nutrition process is overlooked in the body elimination process, and often it is described that bowel movements and regular urination to fully empty the bladder are important for clearing waste products and developing kidney and digestive health. For further recommendations of a deeper overview of digestive health strategies, visit WebMD Digestive Health.

Recommendation for Using Herbal Teas

There are many herbal teas from different regions that can support different functions of the body. The herbal teas provide bioactive plant compounds with detoxification benefits, as well as antioxidant and anti-inflammatory properties. The most recommended options are:

  • Cranesbill Tea: Many people use it to promote cleansing, and it supports kidney function.
  • Sage Tea: Widely known for soothing the throat, decreasing oxidative stress, and providing anti-inflammatory and antioxidant benefits.
  • Marigold (Calendula) Tea: Valued for skin-supportive effects and immune-enhancing properties.

For more details, see Healthline’s Guide to Herbal Teas.

Highly recommended is that juice therapy is followed as a short-term regimen. During this crucial period for transformation of wellbeing and body, it is best to avoid solid food. This allows the digestive system to rest while delivering essential nutrients.

  • Consume up to 500ml of juice per day in small portions.
  • Encourage salivary digestive activity by drinking slowly, using a spoon.
  • Maintain hydration with water and herbal teas throughout the day.

This attentive approach improves digestion and nutrient bioavailability, making it more effective than consuming juices quickly.

Juice Ingredients and Preparation

A day-to-day therapeutic blend includes:

  • 300g beetroot
  • 100g carrots
  • 100g celeriac
  • 30g black radish
  • 1 small potato

This mixture creates a nutrient-dense juice rich in minerals and antioxidants.

Preparation Instructions for the Juice

  1. Blend all ingredients in a food processor until smooth.
  2. Drink slowly, using a spoon, to increase enzymatic breakdown.
  3. Complement intake with herbal teas for hydration throughout the day.

Sage Tea Preparation

  1. Steep sage herbs in hot water for about 10 minutes.
  2. Boil the herbs in 500ml water for 3 minutes, then let it cool.
  3. Add one teaspoon of peppermint and balm (Melissa officinalis) and steep for an additional 9–10 minutes.

This combination enhances both flavor and therapeutic effects.

Supports antioxidant balance, increases immune activity, and reduces inflammation

  • Deficiency increases susceptibility to respiratory infections such as pneumonia.
  • Studies indicate that low vitamin C levels contribute to increased COVID-19 risk.
  • Adjusts multiple immune cells and promotes production of antimicrobial proteins.
  • Constant supplementation is more effective than high single doses.

Zinc

  • Essential for immune cell communication, oxidative balance, and antiviral defence.
  • Inhibits coronavirus replication and improves vaccine response.
  • Deficiency can increase viral variation rates and disease severity.
  • Proper supplementation strengthens immune markers.

Amino Acids and Fatty Acids

  • Amino acids serve as building blocks for antibodies and cytokines.
  • Omega-3 fatty acids reduce inflammation and may benefit COVID-19 patients.

Vitamin C

Vitamin C plays an important role in the synthesis of hormones, including catecholamines (example, norepinephrine) and amidated peptides (e.g., vasopressin), which are crucial for cardiovascular responses during serious infections. Recent research among its classic functions has revealed that vitamin C regulate cell signalling and gene transcription by modulating epigenetic marks and transcription factor activity. Moreover, proteins such as asparagine and prolyl hydroxylases that contributes downregulate transcription component hypoxia-inducible factor-1α (HIF-1α), need vitamin C as a cofactor. Vitamin C also contributes to DNA and histone methylation by assisting enzymes that hydroxylate these epigenetic marks. It also contributes to leukocyte function and barrier integrity in the immune system. The skin, which provides a main barrier against pathogens, consist high concentrations of vitamin C, especially in the epidermis. Vitamin C is actively transported into skin cells through SVCT1 and SVCT2 transporters, highlighting its importance in skin health. Furthermore, vitamin C may stimulate collagen gene expression, and it also supports tissue repair and integrity (Carr and Maggini, 2017).

The Benefits of Juice Therapy

Consuming a variety of vegetables such as potatoes, beetroot, carrots, celeriac, and black radish provides a nutrient profile that strongly supports digestive, cardiovascular, and immune health. Beetroot juice has been scientifically proven to lower blood pressure and increase immune resilience (Claudia et al., 2019; Kapil et al., 2015). This combination balances minerals, vitamins, and antioxidants, promoting overall wellness and detoxification.

Microelements and Immune Support

Immune resilience depends on vitamins, trace elements, amino acids, and fatty acids. Deficiencies can decrease immune defenses and increase vulnerability to infections. Correcting insufficiency often restores immune capability (Calder, 2022).

Immunity, Resistance, and the Human Immune System

The immune system can be divided into two categories: Passive Immunity and Active Immunity.

  • Passive immunity: External antibodies such as maternal antibodies, immunotherapy.
  • Active immunity: Long-lasting immunity developed after exposure to infections or vaccines (Singh et al., 2023).

Natural Immunity

  • Physical barriers: Skin, mucosal linings.
  • Physiological defenses: Stomach acid, saliva, tears.
  • Cellular defenses: Neutrophils, macrophages, NK cells.
  • Supplement proteins: 30 blood proteins that destroy pathogens (Chaplin, 2010; Danilova, 2015; Marshall et al., 2018).

Acquired Immunity