Help us to shape the future values and vision of Swim England at our roadshows

Recipe: Zinc Rich Juice

The immune system protects the body against disease and fights off infection. Specialised blood cells are the immune systems greatest weapon!

A strong immune system is key for consistent and beneficial training. While we are being told to stay at home, it’s important you keep on top of your nutrition as it will help to keep your immune system strong. A poor immune system can increase the risk of injury and reduce performance.

Lecturer in Sports Nutrition at Manchester Metropolitan University, Ozcan Esen, and Sport and Exercise Nutrition BSc(Hons) students have helped put together some healthy recipes that you can try making at home!

If you do try any of these recipes, post your image on social media with the hashtag #WPNutrition.

See below for our recipe for Zinc Rich Juice.

Zinc Rich Juice ingredients to make one serving

  • 2 carrots, peeled and chopped
  • 2 apples, cored and peeled
  • 1 cup baby spinach
  • 1 slice fresh ginger
  • 350ml milk


  1. Place all ingredients in a blender.
  2. Blend until smooth.
  3. Serve in a glass and enjoy!

Nutritional information

  • Calories (kcal): 325
  • Carbs (g): 47
  • Protein (g): 11
  • Fat(g): 2

This recipe is high in zinc and vitamin A. For extra zinc add sesame seeds or pumpkin seeds.

Check out more recipes here.