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Vitamin C Smoothie Cubes


Whenever there’s a chance of catching a cold, I try to boost my vitamin C which can help the immune system. When I was in college, I relied to Emergen-C (the powdered drink) yet these past few years I’ve used my smoothies as my immune booster.

We often hear that we should drink citrus juice or eat citrus fruits to boost our vitamin C levels, which is good advice. Beyond oranges, the array of vitamin C-rich foods is vast and colorful. These gorgeous orange Vitamin C Smoothie Cubes contain over 100% of the recommended daily value (RDV) of vitamin C, which is essential for many functions within the body.

What Does Vitamin C Do?

Vitamin C is one of the most powerful antioxidants. It keeps the immune system humming along to protecting against damage caused by free radicals which may prevent certain cancers from forming.

Vitamin C is vital for protein metabolism. It also helps protect against heart disease, aids the absorption of iron and the prevention of scurvy. Vitamin C is necessary for the production of collagen, L-carnitine, and some neurotransmitters too. And vitamin C is an integral part of wound healing.

Did you know…

Another name for vitamin C is ascorbic acid. Because vitamin C is a water-soluble vitamin (easily dissolved by water) that is not synthesized by the human body. Vitamin C must be constantly replenished through a healthy diet or the aid of supplements. So let’s dive into ways you can get enough Vitamin C with a plant-based lifestyle.

Best Source of Vitamin C: Food or Supplements?

Studies show that taking a vitamin C supplement isn’t as effective as getting it from a diet filled with vitamin C-rich fruits and vegetables. Grains typically do not contain vitamin C, but are added before being packaged and sold. You may see vitamin C listed on the nutrition labels of breakfast cereals, breads, and other grain-based products.

They typical adult requires 60 mg of vitamin C per day. Recommended amounts vary by gender and age, so you may require more or less than 60 mg.  The established RDV account for beneficial amounts needed to maintain a healthy immune system and to protections against disease and/or a vitamin C deficiency.

We’ve all heard accounts of too little vitamin C as with sailors (arrrr!) or others who don’t have access to fresh fruit and vegetables. A severe vitamin C deficiency can result in scurvy. An overdose of vitamin C is very rare because it is regularly excreted in the urine. As it isn’t stored for very long in the body, it’s important to eat foods with vitamin C at every meal or several times a day.

Which Foods are High in Vitamin C?

The food known to have the highest amount of vitamin C is the kaduku plum which contains 5300mg vitamin C, over 900% of the RDV! Now, to be fair, I’ve never seen a Kaduku plum, which means there are hard to come by! So let’s take a look at those foods that are more easily found.

The ingredients in these yummy Vitamin C Smoothie Cubes contain the following plant-based goodness that are also high in this immune booting vitamin:

  • Orange, 1 navel orange (140g), 82.8 mg  138% RDV
  • Papaya, 1 cup (140g) cubed, 86.5mg, 144% RDV
  • Pineapple , 1 cup (165g) chunks, 27.9mg, 46% RDV
  • Mango, 1 cup (165g) sliced, 45.7mg, 76% RDV
  • Cauliflower, 1 cup (107g) chopped florets, 46.4 mg, 77% RDV

Other fruits and veggies are also high in vitamin C:

  • Sweet bell peppers contain some of the highest amounts of vitamin C, 1/2 cup diced bell pepper contains 95mg of vitamin C, a whopping 158% of the recommended daily value.
  • Kiwi fruit
  • Other citrus fruits – lemon, lime, grapefruit, tangerine, etc.
  • Strawberries and other berries
  • Sprouts
  • Tomatoes
  • Broccoli
  • Blackcurrants

How To Make Vitamin C Smoothie Cubes

First, smoothie cubes are something we love here at SGS. A smoothie cube is a concentrated blend of fruits, vegetables and leafy greens, liquids, and/or other ingredients (depending on the recipe) that we like to add to our smoothies for an extra boost of nutrients.

The Vitamin C Smoothie Cubes are great to add to your regular daily smoothie or when you feel a cold coming on. Four cubes is roughly equal to 1/2 cup fruit. So the cubes can be substituted for some of the fruit or added in place of the fruit – totally up to you!

Making smoothie cubes is very simple. Just blend all of the ingredients until smooth and pour into ice cube trays. Let them freeze until firm then store in the freezer to have on hand whenever you need an extra dose of the immune boosting vitamins.

Print
Vitamin C Smoothie Cubes | SimpleGreenSmoothies.com

Vitamin C Smoothie Cubes

  • Author: Lindsey Johnson
  • Prep Time: 4 hours
  • Cook Time: 0 hours
  • Total Time: 4 hours
  • Yield: 8 servings 1x
  • Category: Smoothie
  • Method: Blending
  • Cuisine: Healthy

Description

These Vitamin C Smoothie Cubes will help your immune system function properly as well as having other benefits to the integumentary system (or skin) which also helps fight germs and disease.


Scale

Ingredients

  • 2 large navel oranges, peeled and halved
  • 1 cup papaya, cubed or sliced
  • 1 cup pineapple cubes or tidbits
  • 1 mango, peeled, cubed or sliced
  • 1 cup orange cauliflower florets (see notes)

Instructions

  1. Place ingredient into the blender in the order given.
  2. Puree until smooth. It should not need any liquid because of the oranges, but if it does, add a little water or orange juice.
  3. Spoon into two 16-well ice cube trays, about 2 to 2 1/2 tablespoons per well. Freeze until firm, at least 3-4 hours, or overnight. Transfer to an airtight, freezer-safe container. Will keep for several weeks in a normal freezer, or up to six months in a deep freezer.ย 
  4. To use: add 4 Vitamin C Smoothie Cubes to your favorite smoothie to replace 1/2 cup fruit. Add more or less cubes depending on preference. Makes enough for 8 smoothies.

Notes

  • Substitute any vitamin C-rich fruit or vegetable, such as strawberries, sweet bell pepper, cauliflower, cantaloupe, kiwi, or others in place of 1+ of the fruits listed above. Nutrition information will change with any substitutions.
  • Frozen fruit and cauliflower can be substituted for the fresh fruit.

Keywords: smoothie, vitamin c, frozen fruit, immune booster, vitamin c smoothie

Please rate the recipe below!

I’d love to know what you think of this recipe. Is it helpful? Inspiring? Doable? Do you have your own Vitamin C smoothie tricks you use to keep your immune system strong? Let me know in the comments!


Research Studies + Sources:

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  1. Dani Mitchell

    July 11th, 2019 at 10:59 am

    I love this idea so much!!!! I’ve often wondered how I can boost my smoothies when I have a cold and I think this is the perfect solution!!! I could see this smoothie cube booster being really good in Beginner’s Luck… my fav of all your smoothies. Do you have any tips for storing these in my freezer? I’m wonder what would be the best way …

  2. SGS Rawkstar Carissa

    July 12th, 2019 at 11:43 am

    Hey Dani,

    This would taste delicious in Beginner’s Luck so I would definitely give it a try. The best way would be to freeze these in your typical ice trays and then store them in a reusable freezer bag ๐Ÿ™‚

  3. Kim

    July 11th, 2019 at 11:54 am

    I love this idea! I’m definitely using this to keep the summer colds and back to school sniffles away. How long will they stay good in the freezer?

  4. SGS Rawkstar Carissa

    July 12th, 2019 at 11:45 am

    Hey Kim,

    This will definitely help with keeping those back to school germs away!! If you store these in a reusable freezer bag they should stay good for 3 months. Although I have a feeling you will use them up before then ๐Ÿ™‚

    Hope that helps!

  5. Linekeke

    July 11th, 2019 at 3:29 pm

    That color is so beautiful! I’m just imagining how good these would taste all blended up. If it weren’t for my daily green smoothies, I’m not sure I’d be getting all of my vitamin C in. Gonna make a batch of these stat!

  6. SGS Rawkstar Carissa

    July 12th, 2019 at 11:46 am

    Hey are so beautiful and vibrant!! I love the splash of color it adds to my freezer. You are going to love these when you try them ๐Ÿ™‚

  7. Sarah

    July 11th, 2019 at 10:06 pm

    Never thought of doing this before… Do you think that I need to use the cubes only with certain recipes or combinations?

  8. SGS Rawkstar Carissa

    July 12th, 2019 at 11:49 am

    Hey Sarah,

    I would add these into smoothies that have a tropical feel to it. Like our Beginner’s Luck!!

  9. Amanda

    July 12th, 2019 at 1:36 pm

    WOW!! I’m blown away by this recipe + can’t wait to get in the kitchen. This are going to be amazing when I feel a cold coming on!

  10. SGS Rawkstar Carissa

    July 15th, 2019 at 11:28 am

    Thanks Amanda!!

    It’s crazy to think that something so delicious can be packed with tons of vitamins too!!

  11. Jeff stroud

    July 15th, 2019 at 10:19 am

    Interesting idea. if nothing else it is a least tasty !
    How effective is the potency of the Vitamin C in this process?

  12. SGS Rawkstar Carissa

    July 15th, 2019 at 11:30 am

    Hey Jeff,

    This way of getting your vitamin C is very effective since you are getting it directly from the source.

  13. Smita Chaudhary

    July 15th, 2019 at 10:38 am

    Your book was what got me started on the green journey. Love it !
    My concern is raw cauliflower???? In India, we often have tiny worm infestation in the florets, so Indian cuisine rarely uses raw florets. What other substitutes can we use for the cauliflower please ?

  14. SGS Rawkstar Carissa

    July 15th, 2019 at 11:33 am

    Hey Smita,

    Oh gosh I am sorry to hear that. For this recipe we do not have a substitute for cauliflower so I would just leave it out completely.

  15. Carolyn McCartney

    July 24th, 2019 at 8:35 pm

    Awesome! I love this idea as I hate taking supplements in “pill” form.
    I’m going to add a couple to my water once a day.

  16. SGS Rawkstar Carissa

    July 25th, 2019 at 1:52 pm

    I am the same way. Show me how I can consume this in my diet so I don’t have to take supplements or a pill to get it. I prefer the raw and real part of it and that is exactly what this is! Enjoy!! ๐Ÿ™‚

  17. Ankita

    August 12th, 2019 at 4:57 am

    Great idea! What is the ‘orange cauliflower’ (last ingredient)? Also, do I need to boil the cauliflower in water first?

  18. SGS Rawkstar Carissa

    August 15th, 2019 at 11:42 am

    Hey Ankita,

    That is a type of cauliflower. If you do not have orange cauliflower then I would suggest using regular or the other suggestions in the “notes” section.

    Hope that helps!

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