YELLOW – Vitamin C Monster Smoothie: The Ultimate Immunity Booster
Introduction to the Vitamin C Monster Smoothie
When cold season hits or you need an energizing morning jumpstart, this sunshine-yellow smoothie delivers triple your daily vitamin C needs in one delicious glass. Combining citrus, stone fruits, and chia seeds, this drink supports collagen production, iron absorption, and natural energy without caffeine crashes.
Vitamin C Monster Recipe
Ingredients & Portions
Makes 1 serving (16 oz)
- Frozen mango: ½ cup (101% DV vitamin C)
- Banana: ½ medium (potassium)
- Frozen peaches: ½ cup (17% DV vitamin C)
- Greek yogurt: 1 scoop (¼ cup) (probiotics)
- Chia seeds: 1 tbsp (omega-3s)
- Raw honey: 1 tbsp (enzymes)
- Fresh orange juice: ¼ cup (62% DV vitamin C)
- Soy milk: ¼ cup (plant protein)
- Ice: ½ cup
Nutrition (per serving):
- Calories: 380
- Vitamin C: 204mg (272% DV)
- Fiber: 9g
- Protein: 14g
Blending Pro Tip:
Soak chia seeds in orange juice for 10 minutes first to create a nutrient-packed gel that thickens the smoothie naturally.
Science-Backed Benefits
1. Triple Vitamin C Synergy
- Mango + peaches + OJ provide water-soluble and fat-soluble antioxidants
- Enhances iron absorption from plant sources by 67% (NIH)
2. Chia Omega-3s
- 1 tbsp = 5g plant-based omega-3s (ALA) for brain health
- Forms soluble fiber to slow sugar absorption
3. Raw Honey Enzymes
- Contains glucose oxidase for natural energy release
- Local honey may help with seasonal allergies (Mayo Clinic)
4. Soy Milk Complete Protein
- Provides all essential amino acids unlike other plant milks
- 7g protein per ¼ cup
Customization Options
For Immunity Focus:
- Add 1 tsp camu camu powder (+500% vitamin C)
- Include 1″ peeled turmeric root
Dietary Adjustments:
- Vegan: Swap honey for maple syrup
- Lower sugar: Use plain kefir instead of OJ
Conclusion: Your Daily Sunshine Shield
This smoothie’s 272% DV vitamin C content surpasses most supplements, with bioavailable nutrients from whole foods. The chia-honey combo prevents energy spikes while supporting gut and brain health.
Pro Tip: Use frozen organic peaches to avoid pesticide exposure (EWG Dirty Dozen list).
Tag your #VitaminCMonster creations!
References:
- NIH: Vitamin C and Iron Absorption
- Mayo Clinic: Honey and Allergies
- USDA: Chia Seed Nutrition
