One of the most popular vitamins and supplements out there, vitamin C has garnered fame for fighting colds — but it does a whole lot more than just boost your immune system.
Because vitamin C is water-soluble, and the human body doesn’t make it on its own, we have to continually replenish it in our system. While it’s usually recommended that adults get about about 75-90 milligrams of C a day, there have been a few recent studies that cite the health benefits of getting around 500 milligrams a day. (Most adults can stomach up to 2,000mg of C daily, so 500mg is well within the healthy limit, but like most supplements, it’s good to check with your doctor first!)
Health Benefits Of Vitamin C
Stress is a pretty common sensation, no matter how you spend your days, and vitamin C is one of the best defenses against stress-induced illness. Since stress taxes our immune systems, and vitamin C is one of the first nutrients to be depleted, adding extra vitamin C to your daily routine will help your natural defenses keep cold and flu germs at bay.
Wrinkles are another inescapable part of life, but with a daily dose of vitamin C, you can keep your skin looking radiant for longer. A study published in American Journal of Clinical Nutrition found that 4,000 women aged 40-74 showed “a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance” with higher daily vitamin C habits.
Vitamin C has been shown to help blood vessels relax, which means that over time, it may help protect against cardiac arrest. It may also help lower blood pressure.
When vitamin C and iron are taken together (especially in supplemental form), C helps the absorption of iron into the bloodstream.
Smoothies High In Vitamin C
If you’re looking to fight back against cold and flu season, or just give your immune system a reboot, try one of these smoothies! They’re extra packed with vitamin C to keep you glowing from the inside out.
Zesty Orange Zucchini
Zucchini is often overlooked as a smoothie ingredient. But with its easy to blend meat and high levels of potassium and vitamin B6, we couldn’t pass it up. Vitamin B6 may help treat a whole host of physical and psychological disorders, from heart disease to mental depression to kidney stones to memory loss.
Go Go Goji Berries
Rise, shine and get going with this citrus and antioxidant filled treat! The carrots, oranges, sunflower seeds, and goji berries aren't just loaded with vitamins, minerals, and fiber to keep you ready to take on the day, but they are also packed with antioxidants. And thanks to those super foods, the only thing stronger than the orange color of this smoothie will be your immunity. Drink this to start your day off right, bright eyed and bushy tailed.
Green Apple Ginger
Tart, spicy and sweet--is there any better way to start your day? And the fact that it's loaded with vitamins and minerals to boost your immunity makes it that much sweeter. Ginger provides antioxidants known to kill bacteria and fight cold viruses. Spirulina is the real star ingredient with an abundant source of protein, amino acids, phytonutrients, iron, antioxidants and B-vitamins. Your immune system will be strong and your tastebuds will be supremely satisfied.
This Lemonades-inspired smoothie will have you glowing from the inside out. Carrots and apples are packed with vitamins A and C which help to promote radiant skin. Lemon and ginger will soothe your digestive system. Plus, to top it all off, pumpkin seeds are loaded with magnesium which helps to promote proper bone growth and maintenance. Save a few seeds for garnish. Cheers!
Strawberry Orange Spice
Spice up your life? Kale yeah! The super green just won’t quit. This smoothie is full of fiber and flavor. Orange and strawberries taste like pure springtime goodness. The high vitamin E content in sunflower seeds provides anti-inflammatory benefits, and helps neutralize free radicals. Cinnamon instantly adds another dimension to any smoothie; paired with vanilla almond milk, it’s a creamy treat you’ll crave.
In many countries and cultures, spicy mango is a staple. Sweet potatoes seamlessly blend with mangos for a tropical drink that’s super filling. Hemp seed has many benefits for digestion, hair and skin, hormones, and metabolism. The seeds provide heart-healthy omega-3 and omega-6 fatty acids, magnesium, potassium, vitamin A, and many other vitamins and minerals. Usher in the warmer weather with this tasty recipe!
Spicy Ginger Snap
Snap into action with this spicy pick-me-up! Chia seeds pack so many nutrients into such a tiny form. They can slow down the speed with which our bodies convert carbohydrates into simple sugars, and may help reduce blood pressure. Chia seeds are loaded with Omega-3s, containing even more of the healthy fatty acids than salmon! Pears provide vitamin B2, C, E, copper, and potassium. Naturally sweet raisins are free from fat, sodium, and cholesterol.
Purple Sage Mango
It’s an unexpected flavor pairing that you might have never considered, but trust us, it works! Mango has probiotic qualities, and is full of vitamins A, B6, and C. The fragrant herb sage may help lower blood glucose levels, as well as lower LDL (“bad” cholesterol) and increase “good” cholesterol HDL. You’ll get double the berry power with blackberries and heart and brain healthy maqui. Enjoy this purple paradise!
Purple Sage Pineapple
This drink packs a purple punch with unexpected elements! Blackberries and maqui berry powder are an antioxidant-loaded pair. The understated, savory flavor of sage plays off the sweet pineapple and apple. Sage is an outstanding memory enhancer, and contains many detoxifying flavonoids. Brain power-boosting walnuts contain vitamin E, folate, melatonin, omega-3 fats, and antioxidants.
Creamy Apricot Carrot
This vibrant orange-hued smoothie is packed full of dietary fiber. Apricots are a major source, and also deliver significant amounts of potassium. Potassium is an essential mineral that aids in muscle function, keeping a proper fluid balance, and normalizing blood pressure. Cashews are among the most nutritious nuts, providing many minerals and most B vitamins. Tart goji berries from Asia are tiny but dense with antioxidants and flavor!
Spicy Pineapple with Cayenne
Pineapples are loaded with antioxidants, which fight free radicals in the body and help prevent cell damage. The sweet tropical fruit also reduces inflammation, important in combating skin’s redness and puffiness. Cayenne pepper contains capsaicin, another antioxidant that helps jumpstart the metabolism to aid in detoxification. Chia seeds contain large amounts of skin-healthy Omega-3s and Vitamin E. Fiber from apple and swiss chard keep the detox going!
Carrot Orange Creamsicle
Orange you glad we created this smoothie? Ataulfo mango is also known as "honey" "baby" or "Champagne" mango. As the names imply, this smaller variety of the tropical fruit is sweet, soft, and non-stringy. Most ingredients in this smoothie contain skin-healthy vitamins C and A. Turmeric contains curcumin, a natural anti-inflammatory compound that can help reduce puffiness. The omegas in hemp seed provide even more anti-inflammatory oomph!
Carrot Cantaloup Mango
Hemp is one of the purest plant proteins out there, and is especially good for people who have a hard time digesting soy or whey. In addition to being one of the oldest cultivated crops in the world (dating back ancient Egypt and China), flaxseed is full of healthy Omega-3s, and has been shown to improve blood sugar and glycemic control. The brightness and vitamins from the carrots and mango (vitamins A and C) are great for your skin and eyes, and cantaloup is full of fiber. This is the perfect summer smoothie: bright, colorful, satisfying and slimming!
Coming in at only 20 calories, a small yellow squash has virtually no fat, but a lot of fiber and good, complex carbohydrates. It’s also quite a sweet vegetable, and blends seamlessly with the tartness of apple and and blueberries. Acai berry powder contains a good percentage of antioxidants and fiber per serving, and walnuts have a nice dose of vitamin E, which is great for glowing skin.
Persimmon Pumpkin Pie
Even if you haven’t heard of persimmons before, you’ve probably seen them at your local farmer’s market during the late fall. A sweet fruit that looks a little bit like a tomato, persimmons are rich in fiber and vitamins A and B. Pumpkin is low in calories and high in fiber, and is bursting with beta-carotene, which has been shown to reduce the risk of cancer. Cashews provide heart healthy monounsaturated fats, and a diet that includes the daily consumption of nuts has been shown to help keep both cancer and heart disease at bay.
Persimmon Pineapple Protein
Originally native to China, persimmons are now grown all over the world. Known as “nature’s candy,” persimmons have a sweet, almost honey-like flavor, and are full of vitamin C (one little fruit has almost 80 percent of your recommended daily allowance). Flax is one of the oldest cultivated crops in the world, and flaxseeds are a rich source of Omega-3s. Pea protein rounds out this sweet, immune-boosting smoothie, blending seamlessly while providing plant-based protein that our bodies need to keep going from morning till night.
Cacao Maqui Grape
Maqui berry is a fruit originating from Chile. It’s claim to fame is that it's one of the most antioxidant rich foods on the plant. NBD, right? Not only does it kick free-radical butt, it also contains Vitamin C, iron, calcium, potassium and anti-inflammatory compounds. It’s no wonder it has catapulted itself to superfood status. Take this smoothie to the next level and try freezing your grapes for an extra frosty affect.
Orange Beet Mixer
Beets are baaack! Looking for a little detox smoothie? Well, look no further than the orange beet mixer. Beets contain phytochemicals that make them great liver cleansers. Blueberries and ginger help reduce inflammation while the orange's high level of Vitamin C help cleanse the digestive tract.
Orange Camu Camu
One of the best ways to fight back against inflammation (and germs) is to get a lot of vitamin C during the day. This smoothie provides more than 100% of your daily vitamin C needs thanks to camu camu (a South American superfruit that has more vitamin C per serving than almost any other food) and two oranges. Goji berries also provide vitamin C, and have the ability to help regulate blood sugar. Add in some protein and healthy fats from hemp seed, and vitamin K and iron from swiss chard, and you have a lean, mean, germ fighting machine in a cup.
Awaken your inner warrior with this energizing and exotic smoothie. Oranges add a burst of flavor and are packed with vitamin C, potassium and folate. Cashews not only make this smoothie rich and creamy, they also fill it with copper, a mineral essential to energy production. Baobab powder brings it all together. This exotic superfood is rich in vitamin C, calcium, iron, magnesium, potassium and antioxidants. Best of all, despite its sweet taste, it is low in sugar, providing you with energy that lasts, instead of a sugar rush.
Tropical Grapefruit Mint
This ain’t your grandma’s grapefruit diet! It’s a fresh and tart citrus delight full of vitamin C. Heart-healthy, fiber-filled grapefruit blends with sweet pineapple, refreshing mint, and superfood acai berry to bring you back to your last tropical vacation. Walnuts tone it back down and make this smoothie creamy and irresistible. Pro tip: Be sure to remove all the bitter pith (the white part around the grapefruit).
Most people know that vitamin C helps ward off cold and flu viruses. Did you know that it also plays an important role in healing wounds and producing collagen? Collagen helps maintain skin’s elasticity. Sweet potatoes are an excellent source of vitamin C! Throw in an orange and some pineapple and you’ve got a refreshing concoction. Camu camu adds even more vitamin C for skin rejuvenation...noticing a pattern yet? Drink up!
This purple powerhouse is chock-full of antioxidant goodness. We’ve packed a wide variety of produce into this cocktail. Blueberries and acai berries contain anthocyanins and quercetin, which help reduce inflammation and may help sharpen mental faculties. Tomatoes contain lycopene, which may help reduce the risk of cancer. Pineapples and oranges add a tart hit of fiber and vitamin C!
Yes, lemon is full of Vitamin C (which is why hot water and lemon first thing in the morning is wonderful), but Moringa is the real star here, serving up 22 percent of our recommended daily amount. Moringa has been called “The Miracle Tree” because of its unusually high nutritional value and healing abilities, containing 19 essential amino acids, calcium, potassium and Vitamin A. If you need more Vitamin K (which is important for bone health) in your life, one serving of swiss chard has 300 percent of the recommended daily value. And ginger is perfect for lowering inflammation and easing a slightly gassy stomach.
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