Vitamin C, or ascorbic acid, is a nutrient that the body needs to build blood vessels, bones and muscle. It also functions as an antioxidant, which protects cells from damage. Deficiencies in ascorbic acid can cause scurvy, anemia, respiratory infections, arthritis and cancer, notes the Mayo Clinic website. Drinking smoothies that are high in vitamin C is a method that many people use to get this essential nutrient into their diets.
Step 1
Peel three oranges, two grapefruit and one lemon or lime. Pour 3 cups of water or orange juice into a blender. Remove all of the seeds from your peeled fruit, and place the oranges, both grapefruits and 1/2 of the lemon or lime into a blender. Blend the liquid and fruit together to make a citrus smoothie.
Step 2
Blend a mixture of green leafy vegetables and fruit. Green leaves are high in vitamin C and are more palatable when mixed with sweet fruit, notes Victoria Boutenko of the Green for Life website. Place 2 cups of chopped spinach, collard greens or parsley into a blender. Add in 4 cups of water and 5 cups of chopped strawberries, pineapples, bananas or pears. Use the fruits individually, or combine them to create a tropical green smoothie.
Step 3
Cut 1/2 of a watermelon, 1 cantaloupe and 1/2 of a honeydew melon into cubes. Place them into a blender and add in 2 cups of water or your favorite juice. Blend the mixture until smooth to create a sweet melon smoothie that is high in antioxidants and ascorbic acid.
Tips and Warnings
- Use a high-quality blender to ensure that your fruit and greens always blend to a smooth, creamy texture.
Things You'll Need
- Blender
- Water
- Juice
- Citrus fruits
- Melons
- Green leafy vegetables
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