Looking to boost your immunity? Research recommends a daily glass of fruit juice

Not all fruit juices are loaded with sugar and bad for us - stick to 100% fruit juices and reap the health benefits this winter

Table full of cut up oranges next to glasses of freshly squeezed orange juice
(Image credit: Getty)

The pandemic made many of us more protective over our immune systems. With this in mind and as winter rolls in we will want to ensure our immune systems are in fighting shape in order for us to feel our healthiest over this period, and to avoid any nasty colds or viruses.

Some of you might have your back covered all year round taking things like the best vitamins for women over 50 to help support your immune system, which can be really beneficial. But another helpful thing you can do to help boost your immune system this winter is drink one small glass of 100% fruit juice a day.

Experts at the Fruit Juice Science Centre have reported in a recent study that a small glass of 100% fruit juice can provide you with more than 80% of the UK's vitamin C recommendation. 

Despite this encouraging news ahead of winter, the Fruit Juice Science Centre also found that less than a third of the 1012 Brits they surveyed know that antioxidants - including vitamin C - can be found in fruit juice. Meanwhile the majority weren't aware that raw fruit juice contains polyphenols, which are beneficial plant compounds found in things like fruit, veg, and cocoa.

Many people are put off fruit juice as they suspect there is high amounts of sugar contained in fruit juices. This can be avoided by firstly, reading the labels on supermarket bought fruit juice. 

Dr Carrie Ruxton, dietitian from the Fruit Juice Science Centre said: "For maximum natural vitamins, minerals and plant bioactives, always go for a pure fruit juice or smoothie. You can tell by the labelling because, if it says ‘fruit juice’, it will be 100% juice with no added sugars, preservatives, colours or extra water. 

Juice drinks on the other hand can contain other ingredients so check their labels for added sugars or water which will dilute the goodness."

Person grabs for a carton of 100% fruit juice in the supermarket fridge aisle

(Image credit: Getty)

Alternatively, you can make your own. We list some of the best vegan cookbooks in one of our guides, which include fruit juice smoothie recipes and will also help advise you on adding more natural sources of vitamin C and various other vitamins into your diet.

The research conducted by Fruit Juice Science Centre led them to conclude that a typical glass of orange juice contains the same level of natural sugars (approximately 13g) as a couple of oranges.

This 2017 study published in the Nutrition Reviews journal supports the advice that fruit juice offers a source of vitamin C. The scientists from this research said drinking fruit juice can make people forget they are consuming fruit and can 'promote self-efficacy' encouraging people to up their fruit intake. However, they don't suggest replacing eating fruit with drinking it as a juice all the time, but it is healthy to vary how you consume your daily intake of fruit.

It is can be wise to try and best protect our immune systems as winter bugs start to circulate and establishing a diet rich in vitamin C, such as healthy doses of 100% fruit juice, can help to support our bodies through the coming months.

Jessica Downey

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 

When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.