Also known as ascorbic acid, vitamin C is an antioxidant that we hear a lot about. It is important for maintaining a healthy immune system, producing collagen and helping wounds to heal. It is often said that if you are coming down with a cold you should boost your immune system with vitamin C, however there is little evidence to support this statement.
That said, vitamin C is essential to certain cells that form part of the immune system. Without it they cannot do their jobs; therefore a vitamin C deficiency can lead to problems in the overall efficiency of the immune system and increasing consumption of it can help bring the body back into balance.
Perhaps the most important job of vitamin C is the production of collagen, which is not only necessary for healthy skin but is essential for the proper healing of wounds. Because it helps to form new tissues, an increase in vitamin C can help tissues to form more quickly which also encourages faster and more efficient healing.
This smoothie is designed to give your body a much needed boost of vitamin C and contains ingredients that work well together and have good levels of vitamin C. To make it, add all the ingredients to a blender and process until smooth.
By adding guava to this smoothie you can hope to benefit from a reduced risk of developing cancer, improved diabetic symptoms and better vision. Guava is also thought to help you relax and improve constipation. A quarter cup serving of guava will give you more than one and a half times the daily requirement of vitamin C, as well as a huge helping of dietary fibre and good levels of other vitamins and minerals.
Kale features regularly in many smoothies and it’s not hard to understand why. This leafy green vegetable is incredibly nutrient dense and provides health benefits that include protecting cells from oxidative damage, lowering cholesterol and assisting in weight loss. A one cup serving of kale contains around 134% of the daily requirement of vitamin C.
The addition of kiwifruit to this smoothie means that you can enjoy health benefits that include a better quality of sleep, lower blood pressure, prevention of constipation and a reduced risk of developing cardiovascular disease. One large kiwifruit contains more than 100% of the daily recommended intake of vitamin C.
Some of the health benefits of eating (or drinking) papaya include improved eye health, protection against cancer and cardiovascular disease, reduced inflammation and better digestion. This delicious, exotic fruit contains a number of important vitamins and minerals, with one cup of papaya providing around 140% of the daily allowance of vitamin C.
A one cup serving of strawberries contains around 150% of the daily requirement of vitamin C, as well as a good amount of other essential vitamins and minerals. The health benefits linked to consuming strawberries are numerous but include providing an important boost to the immune system, protecting cells from damage caused by free radicals and reducing inflammation in the body that can lead to arthritis.
Providing a deliciously refreshing liquid base to this smoothie is orange juice, which is packed full of goodness and contains around 200% of your daily requirement of vitamin C per cup. Health benefits associated with consuming orange juice include lowering blood pressure, encouraging healthier looking skin and reducing inflammation in the body. Try use freshly squeezed orange juice where possible.
It may not seem possible, but this deceptively beneficial herb contains incredible quantities of most vitamins and minerals, with a half cup serving of fresh parsley containing around 60% of the daily recommended allowance of vitamin C. There are a number of health benefits linked to eating parsley and they include preventing the formation of tumours, neutralising certain carcinogens from cigarette smoke and charcoal, and protection against arthritis and heart disease.
Spinach, kale, blackberries, swiss chard, parsley, kiwifruit, collard greens, pomegranate juice, blueberries and water smoothie
Walnuts, orange juice, banana, raspberries, Greek yogurt, blueberries, oats, hemp seeds, chia seeds, peach, blackberries and strawberries smoothie
Papaya, Greek yogurt, milk, mango, avocado, banana, almonds, almond butter and orange smoothie