You’ve seen them at the grocery store or in some influencer’s video on social media. Wellness shots are small, concentrated juices made with ingredients known to have beneficial properties that enhance overall health. They are meant to be an easy way to increase your nutrient uptake and encourage optimal immune function. Are they worth it? They can be, especially if you make them yourself. 

Are They Worth A Shot?

The most popular form of wellness shots are immunity shots. People have been hyperconscious of enhancing or boosting the immune system ever since the beginning of the COVID-19 pandemic. The shots usually contain a high dose of vitamins and minerals that are necessary for optimal immune function; think vitamin C, vitamin A, vitamin B12, zinc, and more. There is little evidence that these immunity shots can improve immune function, despite the fact that these nutrients are beneficial to overall health. 

The research claims that they don’t enhance immunity because of the low bioavailability (absorbency rates). Curcumin, the active ingredient in turmeric, has low bioavailability without the presses of peperine, a substance found in black pepper. It’s all about the right combinations, no matter which shots you decide to drink. 

As a quick note, wellness shots cannot replace an overall healthy diet. Food is very complex and trying to find cure-all remedies within it is a fool’s errand. It is better to focus your efforts on consuming a diverse mix of fruits, vegetables, nuts, seeds, whole grains, and lean protein. Eating that way can provide you with essential vitamins and minerals, protein, fiber, antioxidants and more. These wellness shots will only enhance your food journey, providing you with health properties that may help you optimize your health. 

Green Wellness Shots

Need a daily dose of greens? Incorporate these green wellness shots into your routine to support the body and embrace a healthier lifestyle.

Click here to make the recipe. 

Pineapple Ginger Wellness Shots

Potentially enhance immune function and promote overall wellness by regularly enjoying these homemade pineapple ginger wellness shots.

Click here to make the recipe.

Blue Spirulina Wellness Shots

These blue spirulina wellness shots are just as refreshing in flavor as they are vibrant in color. Drink them for an overall health boost!

Click here to make the recipe. 

Ginger Lemon Immunity Shots

Simple and powerful, these ginger lemon immunity booster shots are exactly what you need to start your day during cold and flu season.
Click here to make the recipe. 

Simple Elderberry Wellness Shots

Tangy, slightly sweet, and loaded with immune-boosting properties, these elderberry wellness shots are what you need during cold & flu season.

Click here to make the recipe.

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People seem to get scared when they hear or see the word “inflammation.” By definition, inflammation is the immune system’s natural response to illness and injury. It’s a process that helps the body heal and recover. The problem is when inflammation becomes chronic. Chronic inflammation can cause a range of problems, including autoimmune disorders, metabolic disease, and certain cancers. Diet plays a major role in regulating inflammation, including the beverages you drink. In this article, we will detail six drinks that can help fight inflammation. 

Tart Cherry Juice

Tart cherries are naturally rich in anthocyanins, which are natural pigments that have demonstrated an ability to reduce inflammation and muscle soreness. Tart cherry juice is a game changer if you are looking to loosen up stiff joints. Sipping just a half-cup twice daily may be helpful in providing anti-inflammatory benefits throughout the day. Just make sure that you purchase 100% tart cherry juice, not cherry juice that contains added sugars and other preservatives. 

Ginger Tea

Studies show that ginger contains nearly 40 anti-inflammatory compounds, including gingerols. Those compounds help calm inflammatory pathways and aid digestion, which indirectly lowers inflammation, according to health experts. Some studies found that people can experience these benefits consuming small amounts of ginger, such as a fresh cup of ginger tea once per day, especially after meals. 

Pomegranate Juice

Say hello to this polyphenol powerhouse. Pomegranate juice is particularly rich in punicalagins, which work to “cool down” systemic inflammation. Studies suggest that drinking a cup of 100% pure pomegranate juice is a great way to help cells bounce back from everyday stress. The punicalagins work to lower levels of C-reactive protein, a key marker of inflammation in the body. If you are opposed to pomegranate juice, consider 100% grape or berry juice, as both of those are rich in anthocyanins and resveratrol, both of which are anti-inflammatory compounds. 

Green Tea

Rich in catechins, which are antioxidant compounds, green tea may help reduce inflammatory markers and oxidative stress in the body. Generally, one to two cups per day is enough to see a benefit for most people. Just keep in mind that in order to maximize the antioxidant and anti-inflammatory benefits, skip added sugar or honey if you want to reduce inflammation. 

Kombucha

According to research, kombucha exhibits anti-inflammatory activity. This is largely due to the polyphenols, which work to neutralize harmful free radicals and reduce oxidative stress. Kombucha also contains organic acids, which are produced during the drink’s fermentation process. Those acids may further support the anti-inflammatory effects of the polyphenols. 

Turmeric Tea

Similar to ginger, turmeric is a spice that exhibits anti-inflammatory properties, which are largely due to curcumin, turmeric’s active compound. Turmeric tea is widely available, as is the powdered spice. It also comes in supplement form, but make sure that the supplement contains black pepper, as that increases curcumin’s bioavailability. The body has a hard time absorbing curcumin on its own, so adding black pepper can increase turmeric’s effectiveness.

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Various studies indicate that cinnamon is rich in antioxidants, but it isn’t the only superfood in the spice drawer. There are other spices, which you should not overlook, that offer potent antioxidant compounds. Some of these compounds may help boost immune function, fight inflammation, and reduce oxidative stress, which can contribute to chronic health conditions. 

What Are Antioxidants?

In simple terms, antioxidants are molecules that assist the body with fighting off harmful free radicals, which the body naturally produces. Ultimately, “antioxidant” is a general term for any compound that counteracts unstable molecules (free radicals) that damage DNA, cell membranes, and cell parts. Antioxidants help control the amount of free radicals in the body, helping lower the risk of health conditions such as cancer and diabetes. You can find antioxidants in many foods, and several vitamins, such as vitamins C and E, are powerful antioxidants.

Turmeric

One of the best anti-inflammatory spices is turmeric, and it is largely because of the active compound: curcumin. Not only does it work to lower oxidative stress and support immune function, but it also supports inflammation pathways in the body. Although curcumin has been linked to improvements in arthritis, anxiety, and metabolic syndrome, more research is necessary. Ground turmeric powder offers the most concentrated antioxidants, but make sure to pair it with black pepper and a fat source to make curcumin more bioavailable. If you are on blood thinners or other medications, consult your doctor before you take turmeric because it can interfere with some medications. 

Ginger

Ginger adds a zesty zing to any sauce, smoothie, or stir fry, and the tea has just enough spice to help soothe a sore throat. Both fresh and ground ginger offer benefits, but fresh ginger root brings more aromatic compounds. According to research from 2020, ginger can trigger the release of anti-inflammatory messenger proteins called cytokines while simultaneously reducing pro-inflammatory ones. The specific antioxidant compound behind this ability is gingerol, which gives ginger its warm, bright flavor. Studies show that when ginger is dried, the gingerols convert to shogaols, which can be more potent, according to lab studies. Both gingerols and shogaols may have anti-inflammatory and anti-tumor properties. 

Cloves

Laboratory measures of a specific food’s antioxidant content do not reveal how the body absorbs or uses them. Ground cloves, however, have a higher Oxygen Radical Absorbance Capacity (ORAC) than cinnamon, according to nutritional data. The antioxidants in cloves include flavonoids, gallic acid, and eugenol. A 2025 study found that the antioxidants from clove pods could be more effective in lower doses when compared to other antioxidants, such as beta-carotene and ascorbic acid. Eugenol also binds strongly to bacterial enzymes, meaning it may have antibacterial properties. Cloves may also help decrease blood clotting and blood sugar, but may be harmful in high doses. 

Oregano

A classic spice in many different cuisines, oregano is rich in flavonoids and other antioxidants, including thymol and carvacrol. Studies suggest that these antioxidants may support immune function. In fact, as an essential oil, oregano has exhibited powerful antimicrobial and anti-fungal properties. Oregano may also support intestinal wellbeing, helping to fight bad bacteria in the gut and balance overall gut bacteria. Due to oregano’s potency, exercise caution when using it. As a supplement, oregano is very strong and should only be used under medical supervision. If you use oregano oil, use it in the short-term, as long-term use can disrupt gut microbiome.

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Mounjaro, Ozempic, Wegovy, and countless other glucagon-like peptide-1 (GLP-1) medications are intended to help lower blood sugar levels. They work to trigger insulin release from the pancreas. Insulin lowers the amount of glucose in the blood, and insufficient insulin levels can cause blood sugar to increase and increase the risk of diabetes. That is not really why GLP-1 medications are so popular these days, though. People use these drugs to promote weight loss and control obesity. 

Glucagon is a hormone that the body uses to elevate blood sugar levels when necessary. GLP-1 actually prevents glucose from entering the bloodstream. It also slows stomach emptying, which ultimately releases less glucose from the food you eat into the bloodstream. GLP-1 medications also affect the area of the brain that processes hunger and satiety. You basically feel full quicker after eating a smaller amount. 

Given the popularity of these drugs, scientists question whether or not there is a natural way to tap into those same hunger- and fullness-pathways without drugs. A new review pulled emerging evidence on foods and plant compounds that may help support the body’s own GLP-1 activity. Just to be clear, though, these natural options are not replacements for medications. Early science does suggest that they may play a meaningful role in supporting appetite regulation and blood sugar balance. 

The Science Behind Natural GLP-1 Modulation

The review was recently published in Toxicology Reports and included decades of data on how foods, herbs, and bioactive compounds influence GLP-1, the hormone that GLP-1 drugs are designed to mimic. The gut produces GLP-1 and it has several jobs, such as:

• Stimulating insulin release
• Slowing digestion so you can stay fuller for longer
• Signaling fullness to the brain
• Reducing blood sugar after meals

GLP-1 medications work so well, so is it even possible for natural substances to gently support similar pathways? In order to figure this out, researchers looked at the combined research of studies on spices, teas, plant polyphenols, and fermented foods to see which compounds consistently influenced GLP-1 release or activity. As of now, nothing works as powerfully as prescribed medications; however, some ingredients triggered increases in GLP-1 release, or at least improved the body’s sensitivity to it. 

What The Researchers Found

According to the studies that researchers examined, the most natural GLP-1 supporters are as follows:

• Cinnamon extract
• Curcumin (from turmeric)
• Berberine
• Green tea and post-fermented tea compounds
• Wheat protein
• Ginger and gingerol
• Quercetin-rich plant foods (including apples, berries, cherries, onions, leafy greens, and grapes)

Researchers note that these natural GLP-1 modulators are not replacing existing medications. Instead, they want people to know that natural options exist. That helps because GLP-1 medications are not affordable or available to everyone. Some people also cannot tolerate the medications and experience intense side effects. Lastly, many people prefer nutrition-forward approaches to things. If you are looking to naturally support metabolic pathways, consider the ingredients we detailed. When paired with balanced nutrition and regular exercise, they may do wonders for your body.

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Move over, kale, and step aside, blueberries. Oh, spirulina, you can sit this one out as well. We don’t have anything against these powerful superfoods, but our attention is on a different superstar today: turmeric. This bold, spicy, and vibrantly orange spice exists in everything from expensive lattes to daily supplements. 

Although the addition of turmeric to various foods may seem like a new trend, it has been used in traditional medicine for thousands of years. There have been many anecdotes about the healing properties of turmeric, but researchers have pinpointed certain health properties more recently. A lot of existing evidence focuses on turmeric’s primary compound, curcumin, because researchers believe it is responsible for turmeric’s many health benefits. If you want to spice up your life, continue reading to learn more about why you should add turmeric to your diet. 

Anti-Inflammatory Properties

Inflammation is a natural immune response, but chronic inflammation can lead to serious health conditions. Some of these health conditions include arthritis, heart disease, certain cancers, and more. One of the most well-known health benefits of turmeric is that it works to reduce inflammation in the body. Curcumin, the active compound in turmeric, seems to block several inflammatory pathways in the body. According to researchers, this process may help reduce inflammation-related health conditions such as osteoarthritis, rheumatoid arthritis, and inflammatory bowel disease (IBD).

May Improve Brain Function

Several studies confirm that curcumin may help improve brain function in a number of ways. One study monitored individuals who took a curcumin supplement and they experienced improved memory and attention. A separate study found that people who ate curry on a regular basis had better cognitive function than people who didn’t. Turmeric is a very common ingredient in curry, which explains the study. Turmeric can also increase the levels of brain-derived neurotrophic factor (BDNF), which is a growth hormone that plays a role in brain function and the development of new brain cells.

Reduced Risk Of Heart Disease

The World Health Organization (WHO) states that cardiovascular diseases are the leading cause of death globally. An average 17.9 million people die from cardiovascular diseases each year. Some studies found that regular consumption of turmeric may reduce the risk of heart disease. Researchers note that curcumin may improve the function of the endothelium, which is the lining of the blood vessels. Additionally, curcumin may lower blood pressure, improve cholesterol levels, and reduce the formation of blood clots, all of which contribute to better heart health. 

Potential Anti-Cancer Effects

Many studies show that turmeric exhibits antimicrobial properties that can help fight off infections. Other studies suggest that curcumin may exhibit anti-cancer activity, but more research is necessary in human studies to confirm this. As of now, researchers note that curcumin may inhibit the growth and spread of some cancer cells, and it may also promote the death of cancer cells. Although this is preliminary, turmeric may prevent angiogenesis, the formation of new blood vessels that contribute to the growth of tumors.

May Improve Digestion 

For centuries, people have used turmeric as a digestive aid in traditional medicine. Studies have shown that turmeric can help improve digestion, reduce bloating and gas, and support overall gut health. Additionally, curcumin may help reduce gut inflammation, which not only improves gut microbiome, but also reduces the risk of gut-related diseases.

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Have you boarded the turmeric train to lower inflammation? The health world obsesses over this super spice, and for good reason. Turmeric contains a powerful polyphenol compound, curcumin, which exhibits antioxidant and anti-inflammatory properties. Researchers confirm that curcumin has many biological activities, not all of which are fully understood. What researchers do know is that anyone who wants to manage inflammation can benefit from more turmeric in their life.

Turmeric deserves high praise, but it isn’t the only ingredient in these energy balls. Lemon provides a zesty flare to these energy balls, which are great for filling up between meals. Additionally, lemons supply the body with vitamin C, an integral nutrient for immunity and collagen production. You can’t have energy without some protein and fiber, though. These energy balls contain both almonds and oats, both of which contain plant-based proteins, fiber, and essential minerals, including copper, manganese, magnesium, and phosphorus.

One thing to note is that these lemon turmeric energy balls contain both lemon juice and lemon zest. Adding lemon zest to a recipe can accentuate the flavors of other ingredients, and it helps to balance the sweetness of the dates in this recipe. The best move is to zest the lemons prior to juicing them. If you try to zest your lemons after you juice them, you will cry out of frustration. Good luck making these healthy snacks!

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Genetics, environmental factors, physical activity, lifestyle, and dietary habits all affect how people age. Aging is a natural part of life, but seldom do people want to accept that reality. And although you cannot stop the aging process, you can make dietary and lifestyle changes to slow certain aging processes. Those little efforts can help reduce the risk of age-related diseases, which ultimately supports healthy aging. 

The primary cause of aging, regarding appearance, is accumulated cellular damage caused by free radicals and the shortening of telomeres. Those telomeres are structures that exist at the ends of chromosomes and they plan an integral role in cell division. If you follow a nutrient-dense diet and exercise regularly, you may be able to slow the effects of aging on the body. What’s more, scientists have found certain vitamins, minerals, and flavonoids that also support the body’s metabolic functions to protect against brain fog, illness, and aging. For example, a 2022 review found evidence that suggests dietary polyphenols can protect against many age-related conditions, including neurodegenerative diseases, heart disease, and cancer. Continue reading to learn about some of the best anti-aging nutrients that support you as you age. 

CoQ10

You’ve probably seen coenzyme Q10 (CoQ10) in the supplement sections of several pharmacies. The body naturally produces this antioxidant and it plays a role in energy production and works to protect against cellular damage. A four-year study monitored 443 older adults who supplemented with CoQ10 and selenium. Participants noticed an overall improved quality of life, reduced hospital visits, and slowed mental deterioration. CoQ10 supplements may help to reduce oxidative stress, which can accelerate the aging process. Additionally, these supplements may help reduce stiffness in arteries, lower blood pressure, and prevent the build-up of oxidized cholesterol in the arteries. 

Vitamin D

It’s a fact that most people have low vitamin D levels, but older adults tend to be more deficient than most adults. Older people tend to eat less than younger people, so they don’t consume as many foods containing vitamin D. They also tend to spend less time outside, which reduces their exposure to sunlight. A lack of vitamin D reduces bone density and increases the risk of osteoporosis. Ideally, a multivitamin that contains calcium is beneficial because the body has an easier time absorbing vitamin D alongside calcium. A 2020 meta-analysis found that a supplement containing vitamin D and calcium helped prevent bone fractures in older adults. Specifically, vitamin D3 appeared to help prevent falls. 

Vitamin C

Vitamin C acts as a powerful antioxidant in the body and works to protect cells from oxidative damage. Not only does vitamin C play an active role in enhancing immune function, but it also works to regulate inflammation and protect against age-related conditions. One study monitored 80 adults with an average age of 60. The group that had higher blood levels of vitamin C performed better on tasks involving memory, decision making, and recognition. More evidence suggests that vitamin C is essential for the appearance of healthy skin. Increasing vitamin C intake may be an effective way to help prevent the early development of wrinkles and fine lines. 

Omega-3 Fatty Acids

Effective for managing inflammation and improving heart and brain health, omega-3 fatty acids are naturally rich in anti-inflammatory properties. Both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3s, have helped improve symptoms of type 2 diabetes, eye disease, heart health, and several neurological disorders. Other studies confirm that omega-3s may improve cognitive functions, including attention and processing speed, in people with mild cognitive impairment. Preventing inflammation is especially important as you age. Many age-related conditions, such as rheumatoid arthritis and Alzheimer’s disease, often stem from excess inflammatory levels. 

Curcumin

Curcumin is the active compound in turmeric and it exhibits powerful cellular protective properties. As you age, senescent cells accumulate in the body, and researchers believe that this process accelerates the aging process and disease progression. Several studies demonstrate that curcumin activates certain proteins that work to delay cellular senescence and promote longevity. Additionally, animal studies suggest that curcumin fights against cellular damage and significantly increases life span. EGCG
Epigallocatechin gallate (EGCG) is a compound that may protect against age-related disease and promote longevity. It’s a potent polyphenol in green tea and works to restore mitochondrial function in cells, acting on pathways involved with aging. EGCG also induces autophagy, which is the process by which the body eliminates damaged cellular material. Plus, EGCG may protect against aging skin and reduce hyperpigmentation caused by UV rays.

EGCG

Epigallocatechin gallate (EGCG) is a compound that may protect against age-related disease and promote longevity. It’s a potent polyphenol in green tea and works to restore mitochondrial function in cells, acting on pathways involved with aging. EGCG also induces autophagy, which is the process by which the body eliminates damaged cellular material. Plus, EGCG may protect against aging skin and reduce hyperpigmentation caused by UV rays.

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Sweet and savory, creamy and filled with nutrients, this golden turmeric salad dressing is about to be a staple in your dressing rotation. What sets this dressing apart from the rest is the use of the entire lemon fruit. You aren’t just juicing half a lemon and adding it to the blender. Once you remove the seeds and skin, you blend the fruit with the rest of the dressing ingredients. It’s truly a game changer for dressings and brings the zesty citrus flavor to forefront.

Turmeric is an amazing spice that you typically see in wellness shots or curries. Not only is it an amazing spice that exhibits wonderful color, but it also offers many health properties. The primary compound responsible for turmeric’s health properties is curcumin. Researchers note that curcumin offers anti-inflammatory properties that may improve brain, lung, immune, and immune function. Not to mention, several studies indicate that curcumin may even help fight cancer!

The ingredient you may be surprised to see in this dressing is hemp seeds. These nutritional superstars are complete protein sources, meaning they have all 20 amino acids, nine essential and two semi-essential amino acids. Hemp seeds have the highest amount of Edestin protein in the world. The body cannot produce these amino acids on its own, so you have to obtain them via food sources. Additionally, hemp seeds are naturally rich in omega-3 fatty acids and fiber. That makes this dressing a nutritional powerhouse!

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For the people who work out a lot or need a little more sustenance, chia pudding is an excellent meal option. It contains lots of protein, fiber, and healthy fats that help to keep you full for a long time. Eating chia pudding before a workout can provide you with enough fuel to power you through the exercises. You can also enjoy chia pudding after a workout if you want to help encourage the growth and repair of your muscles.

Although it has existed in India for quite some time, Golden milk has become a very popular drink within recent years in Western cultures. Traditionally, you make it by warming cow’s milk or plant-based milk with turmeric and other spices like cinnamon and ginger. It is a caffeine-free beverage that may help improve immune function and reduce inflammation. This is because the primary ingredients exhibit impressive antioxidant properties, which help to nourish your cells and fight oxidative stress. The curcumin in turmeric may also increase levels of brain-derived neurotrophic factor (BDNF). This is a compound that helps your brain form new connections and encourage the growth of new, healthy brain cells.

For this recipe, we took that nutritious beverage and transformed it into a tasty breakfast or snack option. One thing to keep in mind is that this recipe is one that you can only enjoy after a cleanse. It is not raw vegan because it contains oats and store bought almond milk. Should you want a cleanse-approved version of this recipe, please click here.

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There is never a bad time to boost the immune system. Whether you are worried about the new coronavirus variant, seasonal allergies, or a cold circulating the office, there are myriad ways to strengthen immune response. Where do you turn for immune support, though? There are supplements, diets, specific foods, and therapies that offer support, but the herbs in this article show a lot of promise. 

As it turns out, Mother Nature herself can be very beneficial in your quest to enhance immune function. Many wellness experts support the idea of using specific herbs and plants to fight off pathogens, allergens, bacteria, and viruses. These things may not be the cure-all solution you want, but studies confirm their ability to improve immunity. Read on to learn about three herbs that give you immune support throughout the year. 

Milk Thistle

Milk thistle is known for promoting liver detoxification, but how does that aid immune function? Well, the liver is responsible for purifying blood and removing toxins from the body, but it also has to break down histamine, which milk thistle can help with. In fact, people used milk thistle seed extract for centuries to treat hepatic conditions by protecting intact liver cells. Having a healthy liver can help you improve immune response. Several studies found that milk thistle has immunomodulatory effects. The silymarin in milk thistle stimulates the immune system, but it also acts as a suppressive to an overactive immune system. This is extremely beneficial if you deal with chronic inflammation and inflammatory conditions like allergic rhinitis and asthma. More human studies could help scientists determine if milk thistle benefits the immune system, and overall health, in other ways. 

Turmeric

Turmeric is a favorite superfood for many reasons. It may help to boost memory, reduce inflammation, and optimize immune function. Researchers attribute turmeric’s health properties to the active compound curcumin, which exhibits antioxidant, antimicrobial, and anti-inflammatory properties, all of which support the immune system. One study found that curcumin supplementation may work to lower levels of several acute-phase proteins. These proteins occur when the immune system is in a state of hyper-activation, which can damage your health. The chronic activation of these proteins can suppress the body’s natural antiviral defenses. Curcumin works to normalize certain parts of the immune system that become overactive, helping to keep the immune system functioning optimally and normally. 

Stinging Nettle

It stings the body in just the right way! Even though nettle is annoying for gardeners and an enemy to bare skin, it does exhibit powerful health benefits. Well, it has a long history of supporting upper-respiratory health and anti-inflammatory pathways. The leaves of this notorious spring green, just like milk thistle, may support liver detoxification. Several studies also identified that nettle can increase both red and white blood cell counts, an ability that contributes to optimal immune function. One animal study found that nettle was an immune response modulator, stimulating the proliferation of T lymphocytes in vitro. These T-cells are powerful white blood cells that play an integral role in adaptive immune response. More human research is necessary, but preliminary research suggests that it is a great herb to support a healthy immune system. 

These herbs may be the unsung heroes of year-round immune support. As is customary with taking any new supplement or herb, consult your doctor to see if these herbs are right for you. As we’ve discussed in this article, these herbs help to support upper-respiratory health, promote anti-inflammatory pathways, and nourish the liver. Enhance their efforts by maintaining a healthy diet, getting sufficient sleep, and exercising regularly.

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