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Immunity Booster: Vitamin C Citrus Power Smoothie

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Vitamin C, also known as ascorbic acid, is an antioxidant that we listen to a lot about. It is essential for sustaining 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 limited evidence to support this assertion.

That said, vitamin C is necessary for 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 important for healthy skin but is necessary 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 promotes faster and more efficient healing.

This power-packed smoothie is intended 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.


  • 1/4 cup of papaya
  • 1 medium kiwifruit
  • 1/4 cup of guava
  • 1/2 cup of water
  • 1/2 cup of orange juice
  • 1/2 cup of kale
  • 1/4 cup of strawberries
  • 1/2 cup of parsley


Combine all ingredients in a blender and blend on high until the mixture is perfectly smooth, about a minute. Taste to see if you want anything else, then pour in a glass and enjoy!


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 rich, exotic fruit contains a number of essential vitamins and minerals, with one cup of papaya providing about 140% of the daily allowance of vitamin C.


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 fiber and good levels of other vitamins and minerals.


A one-cup serving of strawberries includes around 150% of the daily requirement of vitamin C, as well as a healthy amount of other necessary 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.


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 tumors, neutralizing certain carcinogens from cigarette smoke and charcoal, and protection against arthritis and heart disease.


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 holds about 134% of the daily requirement of vitamin C.

Orange Juice

Orange juice provides a refreshing and delightful liquid base to this smoothie and is packed with goodness and contains about 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 to use freshly squeezed orange juice where possible.

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