What are homemade wellness shots?
Homemade wellness shots are concentrated blends of fresh fruits, vegetables, herbs, spices, and other ingredients that are typically consumed in small quantities (1-3 ounces) for a quick burst of nutrients. They gained popularity as many people began creating their own versions of the wellness shots found at juice bars and health food stores. Wellness shots can be made by juicing or blending ingredients and straining out the fiber for a smooth texture. Common ingredients include ginger, turmeric, lemon, celery, parsley, wheatgrass, carrots, beets, and various types of fruits and leafy greens. The combinations are endless and can be tailored to target specific health benefits. Many homemade wellness shot recipes aim to pack a big punch of vitamins, minerals, antioxidants, anti-inflammatory compounds, and other nutrients into one quick shot.
What are the potential benefits of homemade wellness shots?
There are many potential benefits that homemade wellness shots may provide:
Immune system support
Many wellness shots contain ingredients like ginger, lemon, turmeric, wheatgrass, parsley, garlic, and berries which are rich sources of vitamin C, antioxidants, and anti-inflammatory compounds. These nutrients can help strengthen the immune system and protect against colds, flus, and infections. The vitamin C in citrus fruits, for example, supports the production and function of white blood cells which fight off pathogens.
Detoxification and liver support
Ingredients like lemon, ginger, beets, apples, and green leafy vegetables provide compounds that may stimulate and support detoxification processes in the body. Additionally, milk thistle and dandelion root are popular add-ins to support liver health and function. The liver is responsible for filtering out toxins.
Digestive health
Ginger, turmeric, and fermented foods like sauerkraut contain compounds that can help reduce inflammation in the gut and improve digestion. The fiber and nutrients in veggies, fruits, and greens also promote gut health. Healthy digestion is linked to improved immunity, mood, and energy levels.
Energy boost
Ingredients like ginger, lemon, matcha green tea powder, and wheatgrass provide natural caffeine and antioxidants that can give you a sustained energy boost without the crash later on. B-vitamins and minerals like potassium, magnesium, and iron also contribute to energy production and reduction of fatigue.
Antioxidant protection
All of the fruits, vegetables, herbs, and spices contained in wellness shots are packed with antioxidants that neutralize harmful free radicals and oxidative stress in the body. This protects cells against damage and reduces inflammation which is at the root of many chronic diseases.
Potential weight loss benefits
Some ingredients may potentially support weight loss efforts. Ginger and turmeric, for example, have compounds that may help boost metabolism and reduce fat absorption. The fiber from greens and veggies promotes satiety. Wellness shots also provide an alternative to higher calorie beverages and snacks.
Mental clarity and focus
Ingredients like matcha green tea, maca root, and guarana provide natural caffeine and compounds that support sustained energy, mental clarity, memory, and focus without the jitters of coffee. The B-vitamins and nutrients also nourish the brain.
Potential anti-aging effects
The plethora of antioxidants and phytonutrients in wellness shots may help slow the effects of aging. Compounds like resveratrol in berries protect cells and repair damage to slow the development of age-related chronic disease.
Bone health
Leafy greens provide calcium, magnesium, vitamin K, and other nutrients to support strong, healthy bones. This is especially important for preventing osteoporosis.
Skin health
Antioxidants can protect skin from sun damage. Many shot ingredients also contain collagen and silica to support skin elasticity and a youthful glow. The nutrients further help repair and regenerate skin cells.
Potential downsides and risks of homemade wellness shots
While the potential benefits seem plentiful, there are some potential downsides to consider:
High produce cost
All of the fresh ingredients needed to make different homemade wellness shots can get expensive, especially when making them daily. It may not be cost-effective for many people.
Time commitment
It takes time to shop for the fresh produce, prep all the ingredients, juice and blend, and clean up. For busy schedules, it may be difficult to make these shots daily.
Food waste
When juicing produce there is a lot of pulp waste left over. The nutrients are very concentrated in the small shot, so all the leftover fiber is thrown out. This can contribute to food waste.
Blood sugar spikes
The fruits in many recipes spike blood sugar levels rapidly due to their natural sugars. This may be problematic for diabetics or pre-diabetics.
Difficulty with consistency
With homemade wellness shots, it can be tricky to achieve the same consistency, texture, and taste each time. Without commercial juicing equipment, the results may vary.
Gastrointestinal discomfort
Some people may experience gas, bloating, or diarrhea when introducing a variety of raw fruits and vegetables, especially in large quantities. This potential discomfort may deter people from continuing to take the shots consistently.
Potential pesticide exposure
To really maximize the benefits of wellness shots, organic produce is ideal to avoid pesticide residues. However, organic produce is more expensive. If using conventional produce, pesticide intake is a concern.
Interactions with medications
Some shot ingredients like turmeric, ginger, greens, and citrus fruits can potentially interact with certain medications like blood thinners and antibiotics if consumed in large amounts. It’s important to be aware of this risk.
Allergic reactions
Some people may discover new food allergies or intolerances when exposed to new ingredients in wellness shots. This could include oranges, wheatgrass, cabbage, etc. Monitoring reactions is necessary.
High acidity
The citrus fruits and vinegar used in many recipes creates high acidity. For those with reflux or other digestive issues, the acidity may worsen symptoms.
Are there store-bought alternatives?
Making homemade wellness shots takes time and may not be feasible for everyone. There are some store-bought options available:
Cold-pressed juices
Many juice bars and health food stores sell small bottles of cold-pressed green, fruit, and vegetable juices. While not technically labeled as “shots”, they can be consumed in one serving.
Concentrated juice shots
You can find concentrated juice shots made by brands like BluePrint Organic, Pressed Juicery, and Suja at stores like Whole Foods. They use juices extracted from produce and turn them into potent 1-3 oz shots.
Powdered superfood complexes
Companies like Navitas Organics, Sun Potion, and Your Super make powdered blends of superfoods, adaptogens, mushrooms, and enzymes that you mix with water to create a wellness shot. This makes it easier for busy schedules.
Kombucha shots
Kombucha brands like GT Dave’s and Health-Ade offer kombucha in small shot sizes (2 oz). Though higher in sugar than vegetable juices, these provide probiotics.
Apple cider vinegar shots
These provide the digestive benefits of apple cider vinegar in a convenient shot form. Some brands add ingredients like ginger and cayenne to maximize benefits.
The store-bought options provide more convenience and consistency compared to homemade shots. However, they lack the customization of DIY shots tailored to your own nutritional needs and taste preferences. They can also get expensive if purchasing daily.
5 best ingredients for homemade shots
If you want to try making your own wellness shots at home, these 5 ingredients provide a powerful nutritional boost:
1. Ginger
Ginger adds anti-inflammatory and digestive benefits. It also enhances the flavor. Choose fresh ginger root and peel before juicing.
2. Lemon
Lemon provides immune-boosting vitamin C and antioxidants. It aids detoxification and adds fresh flavor. Use 1/4 to 1/2 lemon per shot.
3. Wheatgrass
Wheatgrass is a nutritional powerhouse, providing vitamins, minerals, chlorophyll, enzymes, and amino acids. Start with 1 oz fresh or frozen wheatgrass.
4. Kale
Kale is a dark leafy green that provides antioxidants like lutein along with calcium, potassium, magnesium, and more. Use 2-3 leaves per shot.
5. Turmeric
Turmeric has anti-inflammatory benefits and aids liver detoxification. Use 1/4 to 1/2 inch knob, peeled and sliced.
You can combine these 5 ingredients into one super shot. Or test out different combinations to find your perfect homemade wellness shot recipes.
5 best recipes for homemade wellness shots
To get you started, here are 5 of the best homemade wellness shot recipe combinations:
Recipe 1: Immunity Booster Shot
| 1 orange, juiced |
| 1 inch ginger, peeled |
| 1/8 teaspoon cayenne pepper |
| 1 ounce water |
This shot provides immune-supporting vitamin C from orange juice along with anti-inflammatory ginger and spicy cayenne. It’s like a mini immune system firecracker!
Recipe 2: Green Detox Shot
| 1 cup kale |
| 1 celery stalk |
| 1/2 lemon, peeled |
| 1/2 inch ginger, peeled |
| 1/8 teaspoon sea salt |
For this liver detoxifying and cleansing shot, simply juice the lemon, ginger, celery, kale, and salt together. It’s ideal first thing in the morning on an empty stomach.
Recipe 3: Turmeric Anti-Inflammatory Shot
| 1 knob turmeric, peeled |
| 1 orange, juiced |
| 1/4 lemon, peeled |
| 1/2 inch ginger, peeled |
| Pinch black pepper |
Turmeric, ginger, and black pepper are powerful anti-inflammatory ingredients. The citrus adds vitamin C and balances out the flavor.
Recipe 4: Celery Green Goodness Shot
| 4 celery stalks |
| 1 cucumber |
| 1 cup spinach |
| 1/2 lemon, peeled |
| 1/4 inch ginger, peeled |
For this nutritious combo, juice the celery, cucumber, spinach, lemon, and ginger together. It provides hydration, antioxidants, minerals, and phytonutrients.
Recipe 5: Beet & Carrot Skin Health Shot
| 3 medium carrots |
| 1 small beet |
| 1 tablespoon aloe vera juice |
| 1 teaspoon wheatgrass powder |
To support skin health, combine carrot, beet, aloe vera, and wheatgrass juices. The nourishing ingredients provide vitamins, minerals, and antioxidants for skin regeneration.
Feel free to customize these recipes and create your own combinations catered to your needs. Experiment with fruits, veggies, herbs, roots, teas, etc. Just keep the total to 1-3 ounces per shot.
Are homemade wellness shots worth the effort?
While homemade wellness shots take more time and effort compared to grabbing a cold-pressed juice or superfood powder packet, they can be worth it for some people. The ability to control your specific ingredients and customize the recipes to your needs can provide optimal nutrition.
Homemade shots may be worthwhile if:
- You enjoy the hands-on process and experimenting with different produce, herbs, and spices
- You want to avoid preservatives, additives, excess sugars, and salts found in some store-bought options
- You have specific health goals like immune support, detox, anti-aging, or weight loss that need ingredient customization
- You grow your own produce and want to use what’s in season
- You love concocting things in the kitchen and want to make fun, new recipes
However, for convenience, consistency, and less cost, store-bought wellness shots and juices may make more sense if:
- You have a busy schedule and limited time
- You rather spend money than time juicing and cleaning up
- You dislike wasting produce pulp and food
- You want to sample many flavors without buying multiple ingredients
- You need an on-the-go shot that’s easy to throw in your bag
Ultimately there are upsides and downsides to both options. Assess your priorities, needs, time, and budget to decide if homemade shots are the right DIY health project for you!
Conclusion
Homemade wellness shots provide a mega-dose of vitamins, minerals, antioxidants, anti-inflammatory compounds, and other beneficial phytonutrients from fresh fruits, veggies, herbs, and spices. Their many potential benefits include immune support, detoxification, energy, anti-aging, digestive health, and more. However, the high cost of ingredients, time commitment, food waste, and potential adverse reactions are downsides to consider. While not always feasible or practical, homemade shots allow you to customize blends catered to your nutritional needs and avoid unwanted additives in store-bought options. Ultimately, homemade wellness shots can be worth the effort for some individuals like juicing enthusiasts who enjoy the hands-on process and personal customization. But for convenience and consistency, store-bought alternatives like cold-pressed juices and superfood powder blends may be a better solution for busy lifestyles.