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:
|Food||Milligrams (mg) per serving||Percent (%) DV|
|Orange, 1 medium||70||78|
|Grapefruit juice, ¾ cup||70||78|
|Kiwifruit, 1 medium||64||71|
|Strawberries, fresh, sliced, ½ cup||49||54|
|Tomato juice, ¾ cup||33||37|
|Cantaloupe, ½ cup||29||32|
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.
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.
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.
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.
Check out more Smoothies recipes, please click here. https://revisualized.ca/2020/09/15/super-green-spinach-smoothies/