A Vitamin C Smoothie Recipe for Immune Protection

by Miriam Jacobson, MS, RD, CNS

SHARE

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

If you’re like most people right now, you probably have immune protection on your mind. While supplements for immunity can definitely help keep your health in fighting shape, you can also find alternative ways to amp up your intake of protective nutrients. Here’s a delicious smoothie recipe that gives you over 300 percent of your daily need for vitamin C. It’s perfect for a quick breakfast or healthy snack.

NutritIon Highlights

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

Vitamin C

Vitamin C is essential for immune health in two ways. First, it’s a vital nutrient that helps your body create white blood cells (like neutrophils and lymphocytes, among others) that help fight off infection. Second, vitamin C is also an antioxidant that protects immune cells from damage and fortifies your system overall. In times when your immunity is compromised, it’s important to get more than enough vitamin C.

Additionally, when you eat vitamin C-rich whole foods, you’re getting other important antioxidants. For example, only 30 percent of the antioxidants in strawberries come from vitamin C. However, there are other nutrients and antioxidants in strawberries, called flavonoids, that make them nutritious and beneficial for your immune system.

Protein

Protein powder is a special addition to this smoothie recipe, and has merit beyond simply contributing to your daily requirement of the macronutrient.

While fruit is a healthy staple, it’s still a source of sugar. That means it can cause your blood sugar to spike and then crash. For that reason, I usually limit my smoothies to include only one or two servings of fruit. Then, adding a serving of protein powder (about 25 grams) into fruit smoothies further helps stabilize blood sugar as we digest—especially first thing in the morning.

A quick tip About Vitamin C Foods

With all the emphasis on vitamin C for immune health, there’s a key point to note about getting the most of your intake through whole foods.

If you’re trying to optimize your vitamin C intake from fresh fruits and vegetables, it’s best to enjoy them raw. Otherwise, you can cook them for a short period of time. Vitamin C is water-soluble, meaning that boiling foods reduces their vitamin C content more than any other cooking method.

Protein + Vitamin C Smoothie Recipe

Protein + Vitamin C Smoothie Recipe

Protein + Vitamin C Smoothie Recipe

This smoothie recipe includes a few of the top vitamin C-rich fruits and vegetables for supercharged immune protection:

  • Strawberries (1 cup = 85 mg)
  • Kiwi (1 fruit = 64 mg)
  • Kale (1 cup = 80 mg)
PREP
5 min
COOK
1 min
SERVES
1

INGREDIENTS

  • 1-1.5 cups unsweetened almond milk (or alt nut milk)
  • 2 scoops vegan protein powder
  • 1 kiwi, peeled and cut
  • 1 cup strawberries, trimmed
  • 1/2-1 cup kale
  • 1 tbsp almond butter (optional, for creamy texture)
  • 1/2 cup ice (optional, if not using frozen fruit)

SUPPLIES

  • Blender

INSTRUCTIONS

  1. Combine the almond milk and protein powder and blend until smooth.
  2. Add the fruit and greens. Blend again for 30 to 45 seconds until combined and smooth. Pour into a glass and enjoy!

To Top

JOIN THE WELLNEST

NO THANKS.