Vitamin C Smoothies

Vitamin C plays a vital role in the immune system and helps immune cells identify and kill viruses and bacteria. Flu season is around the corner and taking a flu shot is definitely be your first line of defense. In addition, I look for ways to increase our family daily intake of any veg or fruit to increase vitamin C consumption . Drinking vitamin C Smoothies is another great way of boosting the immune system to fight viruses and bacteria.

As per the Health Professional recommendation, here are 5 fruits that rich in Vitamin C:

FoodMilligrams (mg) per servingPercent (%) DV
Orange, 1 medium7078
Grapefruit juice, ¾ cup7078
Kiwifruit, 1 medium6471
Strawberries, fresh, sliced, ½ cup4954
Tomato juice, ¾ cup3337
Cantaloupe, ½ cup2932

National Institutes of Health

If you are looking for mix-and-match Vitamin C Smoothies recipes that boost your vitamin C and help increase your immune system, below are some ideas you may want to try: 

1. Oranges, grapefruits and turmeric with honey 

  • ½ oranges
  • ¼ grapefruits 
  • ½ turmeric roots (peeled and cut)
  • 1 teaspoons honey 

Turmeric is a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.

Turmeric roots

To make a cup of smoothies: Cut, peel and wash the above ingredients. Put them in the blender and add 2 ice cubes. Blend till they mashed together and serve. 

glass of lemon juice
Photo on

2. Kiwi, strawberries and chia  seeds  

  • 1 small kiwi 
  • 4 strawberries 
  • 2 teaspoons chia seeds (optional) – rich in omega-3 fatty which reduce the risk of heart disease 

To make a cup of smoothies: Peel the kiwi and wash the strawberries. Put kiwi, strawberries and chia seeds in a blender and add 2 ice cubes. Blend till they mashed together and serve.

close up colors delicious dieting
Credit to Photo by Alexander Mils on

3. Cantaloupe, strawberries and Greek yogurt

  • 1/2 cup of cantaloupe 
  • 4 strawberries 
  • 1/2 cup of Greek yogurt

To make a cup of smoothies: Cut cantaloupe into small cube and put them in a blender. Wash strawberries and put them along with Greek yogurt in a blender. Blend them together and serve.

strawberry shake
Photo by Sebastian Coman Photography on

Check out more Smoothies recipes, please click here.

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