{"id":19101,"date":"2020-04-30T21:44:00","date_gmt":"2020-04-30T21:44:00","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=19101"},"modified":"2022-04-27T10:13:59","modified_gmt":"2022-04-27T10:13:59","slug":"vitamin-c-smoothie-recipe","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/vitamin-c-smoothie-recipe\/","title":{"rendered":"A Vitamin C Smoothie Recipe for Immune Protection"},"content":{"rendered":"<em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/miriam-jacobson\/\" target=\"_blank\" rel=\"noopener noreferrer\">Miriam Jacobson, MS, RD, CNS<\/a>, blends a vitamin C <a href=\"https:\/\/www.humnutrition.com\/blog\/post-workout-smoothie-recipes\/\">smoothie<\/a> recipe that&#8217;ll fortify your <a href=\"https:\/\/www.humnutrition.com\/blog\/how-the-immune-system-works\/\">immune system<\/a> and delight your tastebuds.<\/em>\n\nWhile <a href=\"https:\/\/www.humnutrition.com\/products\/category\/immunity\" target=\"_blank\" rel=\"noopener noreferrer\">supplements for immunity<\/a> can definitely help keep your health in fighting shape, you can also find alternative ways to amp up your intake of protective nutrients. One of the tastiest options among them is a vitamin-packed smoothie.\n\nHere&#8217;s a delicious vitamin C smoothie recipe that gives you over 300 percent of your daily need for the immune-protecting vitamin. It&#8217;s perfect for a quick <a href=\"https:\/\/www.humnutrition.com\/blog\/low-fodmap-breakfast-recipes\/\">breakfast<\/a> or <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-foods-for-energy\/\" target=\"_blank\" rel=\"noopener noreferrer\">healthy snack<\/a>.\n<h2>NutritIon Highlights<\/h2>\nThis vitamin C smoothie recipe&nbsp;features:\n<ul>\n \t<li>whole fruits<\/li>\n \t<li>kale<\/li>\n \t<li>almond milk<\/li>\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> powder<\/li>\n<\/ul>\nBetter yet, it packs 229 milligrams of vitamin C. (For reference, the daily minimum requirement is 60 milligrams.)\n<h3>Vitamin C<\/h3>\nVitamin C is essential for immune health in two ways:\n<ul>\n \t<li>First, it&#8217;s a vital nutrient that helps your body create white blood cells (like neutrophils and lymphocytes, among others) that help fight off infection.<\/li>\n<\/ul>\n<ul>\n \t<li>Second, vitamin C is also an antioxidant that protects immune cells from damage and fortifies your system overall. In times <a href=\"https:\/\/www.humnutrition.com\/blog\/what-to-eat-when-youre-sick\/\" target=\"_blank\" rel=\"noopener noreferrer\">when your immunity is compromised<\/a>, it&#8217;s important to get more than enough vitamin C.<\/li>\n<\/ul>\nAdditionally, when you eat vitamin C-rich whole foods, you&#8217;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 <a style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5465813\/\" target=\"_blank\" rel=\"noopener noreferrer\">beneficial for your immune system<\/a><span style=\"font-size: 1rem;\">.<\/span>\n\n<img data-dominant-color=\"868b50\" data-has-transparency=\"false\" style=\"--dominant-color: #868b50;\" decoding=\"async\" class=\"size-full wp-image-23219 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/04\/Vitamin-C-Smoothie-Kale-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman chopping kale to put into a vitamin C smoothie for an immune booster\" width=\"770\" height=\"512\">\n<h3>Protein<\/h3>\n<a href=\"https:\/\/www.humnutrition.com\/blog\/best-protein-powders\/\" target=\"_blank\" rel=\"noopener noreferrer\">Protein powder<\/a> is a special addition to this vitamin C smoothie recipe. It has merit beyond simply contributing to your daily requirement of the macronutrient.\n\nWhile fruit is a healthy staple, it\u2019s still a source of sugar. That means it can cause your blood sugar to spike and then crash.\n\nFor 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\u2014especially first thing in the morning.\n<h2>A quick tip About Vitamin C Foods<\/h2>\nWith all the emphasis on <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-c-immune-system\/\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin C for immune health<\/a>, there&#8217;s a key point to note about getting most of your intake through whole foods.\n\nIf you\u2019re trying to optimize your vitamin C intake from fresh fruits and vegetables, it&#8217;s best to enjoy them raw. Otherwise, you can cook them for a short <a href=\"https:\/\/www.humnutrition.com\/blog\/this-is-what-your-period-is-saying-about-your-health\/\">period<\/a> of time.\n\nVitamin C is water-soluble, meaning that boiling foods reduces their vitamin C content more than any other cooking method.\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-1\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/04\/Vitamin-C-Smoothie-Recipe-Immunity-The-Wellnest-by-HUM-Nutrition-640x480.png\" class=\"mb-8 not-transparent\" alt=\"Miriam Jacobson, RD, making a vitamin c smoothie recipe with strawberry, kiwi, kale, and protein powder\" loading=\"lazy\" itemprop=\"image\" data-has-transparency=\"false\" data-dominant-color=\"c9c8c5\" style=\"--dominant-color: #c9c8c5;\" \/>\n\t\t\t<h2 id=\"protein-vitamin-c-smoothie-recipe\" class=\"mb-4\" itemprop=\"name\">Protein + Vitamin C Smoothie Recipe<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>Made with whole fruits, greens, and protein, this vitamin C smoothie will help you feel healthy, satiated, and ready to take on the day.<br \/>\nThis vitamin-packed smoothie includes a few of the top vitamin C-rich fruits and vegetables to boost immune the system:<\/p>\n<ul>\n<li>Strawberries (1 cup = 85 mg)<\/li>\n<li>Kiwi (1 fruit = 64 mg)<\/li>\n<li>Kale (1 cup = 80 mg)<\/li>\n<\/ul>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H5M\">PREP<br>5 min<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H1M\">COOK<br>1 min<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"1\">SERVES<br>1<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1-1.5 cups unsweetened almond milk (or alt nut milk)<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 scoops vegan protein powder<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 kiwi, peeled and cut<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup strawberries, trimmed<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2-1 cup kale<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tbsp almond butter (optional, for creamy texture)<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2 cup ice (optional, if not using frozen fruit)<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Blender<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-1\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Combine the almond milk and protein powder and blend until smooth.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Add the fruit and greens. Blend again for 30 to 45 seconds until combined and smooth. Pour into a glass and enjoy!<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Miriam Jacobson\">\n\t\t  \t\t\t<meta itemprop=\"jobTitle\" content=\"Registered Dietitian, Certified Nutrition Specialist\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2020-04-30T21:44:00+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Immunity,Plant based,Smoothies,Vitamin C\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"1\">\n\t<\/div>\n\t<\/div>\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/20\/air-patrol\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/ebfec760-7ec7-11f0-bf89-277ce43b4ab4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Air Patrol\u2122\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.7\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t63 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Air Patrol\u2122<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports immune system, skin + lungs\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$12<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Miriam Jacobson, MS, RD, CNS, blends a vitamin C smoothie recipe that&#8217;ll fortify your immune system and delight your tastebuds. 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. One of the tastiest options among them is [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":19120,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,820],"tags":[266,339,1025,913],"coauthors":[],"class_list":["post-19101","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes","tag-immunity","tag-plant-based","tag-smoothies","tag-vitamin-c"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Vitamin C Smoothie Recipe for Immune Protection | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Blend this tasty vitamin C smoothie recipe with greens, fruit, and protein to protect immunity. 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