Miriam Jacobson, MS, RD, CNS, blends a vitamin C smoothie recipe—made with entire 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 preserve your well being in preventing form, it’s also possible to discover other ways to amp up your consumption of protecting vitamins. Here’s a scrumptious smoothie recipe that provides you over 300 % of your every day want for vitamin C. It’s good for a fast breakfast or wholesome snack.

NutritIon Highlights

This vitamin C smoothie recipe with entire fruits, kale, almond milk, and protein powder packs 229 milligrams of vitamin C. (For reference, the every 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 also be an antioxidant that protects immune cells from harm and fortifies your system general. In instances when your immunity is compromised, it’s necessary to get greater than sufficient vitamin C.

Additionally, if you eat vitamin C-rich entire meals, you’re getting different necessary antioxidants. For instance, solely 30 % of the antioxidants in strawberries come from vitamin C. However, there are different vitamins and antioxidants in strawberries, referred to as flavonoids, that make them nutritious and useful for your immune system.


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

While fruit is a wholesome staple, it’s nonetheless a supply of sugar. That means it could possibly trigger your blood sugar to spike after which crash. For that purpose, 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 via entire meals.

If you’re attempting to optimize your vitamin C consumption from contemporary fruit and veggies, it’s greatest to take pleasure in them uncooked. Otherwise, you’ll be able to prepare dinner them for a brief time period. Vitamin C is water-soluble, that means that boiling meals reduces their vitamin C content material greater than every other cooking methodology.

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