2 Homemade Wellness Shot Recipes to Boost Immunity and Reduce Inflammation

Introduction

In recent years, the pursuit of health and wellness has led to the emergence of various nutritional trends, one of which is the increasingly popular wellness shot. These concentrated, nutrient-rich beverages offer a quick and effective way to boost health. This article introduces two unique wellness shot recipes, each harnessing the anti-inflammatory power of natural ingredients like ginger, turmeric, lemon, black pepper, and mint, tailored to enhance immunity, gut health, and general well-being.

What are wellness shots?

Wellness shots, also called immunity shots, are small servings of juices or blends packed with nutrients often found in health food stores and juice bars. Typically ranging from 2 to 4 ounces, these shots are designed to deliver a rapid dose of vitamins, minerals, and antioxidants. The concept originated from traditional practices where concentrated herbal and plant-based remedies were used for healing and wellness. In the modern context, wellness shots are a quick way to incorporate beneficial nutrients into a busy lifestyle.

Scientific studies have started exploring the efficacy of such concentrated nutrient intake. For instance, a study published in the  Advances in Food and Nutrition Research ¹ suggests that consuming concentrated plant-based extracts can provide antioxidant benefits. However, the research in this specific area is still growing, and most claims are based on the known benefits of individual ingredients.

Ginger turmeric wellness shots benefits

The primary appeal of wellness shots lies in their potential anti-inflammatory and antioxidant properties. Chronic inflammation is a root cause of many health issues, including heart disease, diabetes, and certain cancers. By incorporating anti-inflammatory ingredients into one’s diet, it’s possible to mitigate these risks.

Ginger, for example, has been studied extensively for its anti-inflammatory properties. A research article in the International Journal of Preventive Medicine ² highlights that ginger supplementation significantly reduces inflammatory markers. Turmeric, another key ingredient, contains curcumin, known for its anti-inflammatory and antioxidant effects. A study in the Journal of Medicinal Food ³ found that curcumin could play a role in preventing and treating arthritis due to its anti-inflammatory properties.

These immunity shots also contribute to gut health, which is crucial for overall well-being. The gut is not only a digestive organ but also plays a key role in immune function and mental health. Ingredients like lemon and mint support digestive health, with lemon providing vitamin C and mint offering soothing properties for the digestive tract.

Each ingredient in these homemade wellness shots has its unique health benefits:

Ginger: Ginger is known for its anti-inflammatory and antioxidant effects; it can aid digestion, reduce nausea, and may even alleviate muscle pain, as suggested by a study in the Journal of Pain ⁴.

Turmeric: Curcumin, the active component in turmeric, is a potent anti-inflammatory and antioxidant. Research in the BioFactors ⁵ supports its use in managing oxidative and inflammatory conditions.

Lemon: High in vitamin C and antioxidants, lemon boosts immunity, improves skin health, and aids in iron absorption.

Black Pepper: Piperine in black pepper enhances the absorption of curcumin by up to 2000%, as per a study in Planta Medica ⁶.

Mint: Mint offers digestive benefits, helps in relieving indigestion and IBS symptoms, and provides a refreshing taste.

Apple cider vinegar: Aids in lowering blood sugar levels (source) ⁷, weight loss by helping to prolong feelings of fullness, and is often used for acid reflux and as a natural probiotic.

Sea salt: The magnesium in sea salt helps with skin hydration, muscle relaxation, and inflammation while also proving beneficial for conditions like rheumatoid arthritis and psoriasis (source) ⁸. 

When to drink wellness shots and how much to drink?

The ideal time to consume immunity shots is in the morning on an empty stomach, which can aid in the maximum absorption of nutrients. It’s recommended to limit consumption to one shot per day to avoid potential side effects like heartburn or upset stomach, particularly due to the potent nature of ingredients like ginger and lemon.

Preservation methods

These homemade wellness shots can be stored in an airtight container in the refrigerator for up to one week, preserving their freshness and nutritional value. For longer storage, freezing the shots in ice cube trays and thawing as needed is an effective method. This approach ensures the longevity of the shots without significant loss of nutritional benefits.

Anti-Inflammatory wellness shot recipe

Ingredients

•  1 large orange, peeled
•  1 tablespoon lemon juice
•  1-inch fresh ginger root
•  1/2 teaspoon turmeric powder
•  1/4 teaspoon black pepper
•  A few mint leaves

Wellness shot recipe for gut health

Ingredients

•  1 cup fresh pineapple chunks
•  1-inch fresh ginger root
•  1/2 teaspoon turmeric powder
•  1 tablespoon apple cider vinegar
•  A few mint leaves
•  1/4 teaspoon of sea salt

Instructions

1. Combine the recipe ingredients (except black pepper, sea salt, and mint leaves) and blend until smooth.
2. Strain the mixture through a fine mesh to extract the liquid.
3. Sprinkle a pinch of black pepper or sea salt and add a few mint leaves.
4. The shot can be consumed immediately or stored as recommended.

These recipes create a sour and tangy shot, leveraging the digestive and anti-inflammatory benefits of its components. The combination of these ingredients makes for a nutritious and health-boosting wellness shot.

Conclusion

Incorporating these anti-inflammatory wellness shots into your daily routine can offer significant health benefits. These recipes not only promote gut health but also contribute to overall wellness. By understanding the benefits of each ingredient and the best ways to consume and preserve these shots, individuals can make informed decisions about incorporating these powerful beverages into their health regimen. If you are looking for a homemade weight loss drink recipe, then please check out our post on Agua de Avena.

References 

1. Ryszard Amarowicz, and Ronald B Pegg. “Natural Antioxidants of Plant Origin.” Advances in Food and Nutrition Research, 1 Jan. 2019, pp. 1–81, pubmed.ncbi.nlm.nih.gov/31445594/, https://doi.org/10.1016/bs.afnr.2019.02.011. Accessed 14 Nov. 2023.
2. Mashhadi, Nafiseh Shokri, et al. “Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence.” International Journal of Preventive Medicine, vol. 4, no. Suppl 1, 2013, pp. S36-42, www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/. Accessed 14 Nov. 2023.
3. “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials | Journal of Medicinal Food.” Journal of Medicinal Food, 2021, www.liebertpub.com/doi/full/10.1089/jmf.2016.3705. Accessed 14 Nov. 2023.
4. Black, Christopher D, et al. “Ginger (Zingiber Officinale) Reduces Muscle Pain Caused by Eccentric Exercise.” The Journal of Pain, vol. 11, no. 9, 1 Sept. 2010, pp. 894–903, pubmed.ncbi.nlm.nih.gov/20418184/, https://doi.org/10.1016/j.jpain.2009.12.013. Accessed 14 Nov. 2023.
5. Arghavan Memarzia, et al. “Experimental and Clinical Reports on Anti‐Inflammatory, Antioxidant, and Immunomodulatory Effects of Curcuma Longa and Curcumin, an Updated and Comprehensive Review.” BioFactors, vol. 47, no. 3, 19 Feb. 2021, pp. 311–350, iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.1716, https://doi.org/10.1002/biof.1716. Accessed 14 Nov. 2023.
6. Guido Shoba, et al. “Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers.” Planta Medica, vol. 64, no. 04, 1 May 1998, pp. 353–356, pubmed.ncbi.nlm.nih.gov/9619120/, https://doi.org/10.1055/s-2006-957450. Accessed 14 Nov. 2023.
7. hortonj4. “What Apple Cider Vinegar Can (and Can’t) Do for You.” Cleveland Clinic, Cleveland Clinic, 18 July 2023, health.clevelandclinic.org/exploring-the-health-benefits-of-apple-cider-vinegar/. Accessed 14 Nov. 2023.
8. Health, Doctors. “Health Benefits of Sea Salt: How Does It Differ from Table Salt?” Doctors Health Press – Daily Free Health Articles and Natural Health Advice, Doctors Health Press – Daily Free Health Articles and Natural Health Advice, 14 Apr. 2017, www.doctorshealthpress.com/benefits-of-sea-salt/. Accessed 14 Nov. 2023.