Miriam Jacobson, MS, RD, CNS, blends a vitamin C smoothie recipe—made with complete fruits, greens, and protein—to fortify your immune system.

If you’re like most individuals proper now, you in all probability have immune safety in your thoughts. While dietary supplements for immunity can positively assist maintain your well being in combating form, you too can discover other ways to amp up your consumption of protecting vitamins. Here’s a scrumptious smoothie recipe that offers you over 300 % of your each day want for vitamin C. It’s good for a fast breakfast or wholesome snack.

NutritIon Highlights

This vitamin C smoothie recipe with complete fruits, kale, almond milk, and protein powder packs 229 milligrams of vitamin C. (For reference, the each day minimal requirement is at 60 milligrams.)

Vitamin C

Vitamin C is important for immune well being in two methods. First, it’s a significant nutrient that helps your physique create white blood cells (like neutrophils and lymphocytes, amongst others) that assist battle off an infection. Second, vitamin C can be an antioxidant that protects immune cells from harm and fortifies your system total. In instances when your immunity is compromised, it’s vital to get greater than sufficient vitamin C.

Additionally, while you eat vitamin C-rich complete meals, you’re getting different vital antioxidants. For instance, solely 30 % of the antioxidants in strawberries come from vitamin C. However, there are different vitamins and antioxidants in strawberries, known as flavonoids, that make them nutritious and helpful for your immune system.


Protein powder is a particular addition to this smoothie recipe, and has benefit past merely contributing to your each day requirement of the macronutrient.

While fruit is a wholesome staple, it’s nonetheless a supply of sugar. That means it will probably trigger your blood sugar to spike after which crash. For that cause, I often restrict my smoothies to incorporate just one or two servings of fruit. Then, including a serving of protein powder (about 25 grams) into fruit smoothies additional helps stabilize blood sugar as we digest—particularly very first thing within the morning.

A fast tip About Vitamin C Foods

With all of the emphasis on vitamin C for immune well being, there’s a key level to notice about getting essentially the most of your consumption by complete meals.

If you’re making an attempt to optimize your vitamin C consumption from recent fruit and veggies, it’s finest to get pleasure from them uncooked. Otherwise, you’ll be able to prepare dinner them for a brief time frame. Vitamin C is water-soluble, which means that boiling meals reduces their vitamin C content material greater than every other cooking methodology.

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