We interrupt this regularly scheduled elderberry rant to bring you another effective entry point into immune system heaven! Vitamin C!

Though most of our vitamin C intake should be taken as whole foods, this smoothie contains a bit of a short cut with some nutraceuticals added in via a vitamin C powder. This makes sense since our body churns through these water soluble vitamins in times of immune system suppression or high stress.

Now before you start digging out your emergen C powder packets, remember that the body responds to food and concentrated sources of “real nutritional compounds” not synthetic ascorbic acid. I have found better success with real powders and liquids like those mentioned below. But before we get into that...

What are the benefits of Vitamin C?

When we think of the immune system and fighting off germs, this is often the first vitamin that may come to mind. But get this...in addition to that heavy kick to your cold, it does so much more!

*Works as an antioxidant in the body as it reduces oxidative stress and protects cells from free radicals which may cause cancer. Also has the powder to donate electrons to enzymes containing iron or copper which is a critical step in keeping these enzymes “active.”

* Supports healthy, glowing skin, collagen production (and less wrinkles)

* Boosts immune system, shortens duration of common colds, and encourages white blood cell production (lymphocytes & phagocytes which engulf bacteria & viruses).

* Helps us maintain genetic expression by balancing methylation and turning genes on and off appropriately in the body.

*Aids in the growth and repair of all the body’s tissues

*Energy production and the formation of carnitine as it transports fatty acids into the mitochondria to produce energy and carries out toxic wastes

*Feeds the adrenal glands and helps support the body’s stress response.

What depletes Vitamin C in the body?

Vitamin C is a water soluble vitamin which means it must be obtained from the outside and it’s easily excreted from the body. Here are some reasons you might need more.

*smoking (and children exposed to second-hand smoke)

*pregnant or breast-feeding women due to requirement by baby

*aging individuals or those with absorption issues

*lack of availability/variety of whole foods in diet

*chronic stress

What is the right dosage of vitamin C?

Research also supports higher level dosages (>60mg per day) yields better outcomes for cardiovascular disease including raised HDL (good cholesterol), lowered LDL levels (bad cholesterol), and balanced blood pressure. Even most conventional doctors believe this dose can be much higher and research supportsT a range of >200mg as sufficient. Yet those more in the realm of functional medicine would like to see these numbers a bit higher for optimum health.

I aim for about 500mg-1g daily dosage using a combination of whole food and powders and temporarily pulse up to bowel tolerance with liposomal liquids when immune system is in overdrive, (spaced out in between meals to avoid stomach discomfort). For condition specific dosages, contact a trusted practitioner.

Mini Mango Immune-System-Boosting Smoothie Bowl with a dash of turmeric

Are Vitamin C supplements effective?

Well if you’re talking about your standard drug-store ascorbic acid packets (most-likely using fermented corn and sourced from China), you honestly have no real idea what’s in your supplement.

If you’re talking about whole-food forms of vitamin C (like the ones below), or well sourced liposomal ascorbic acid with plant compounds and bioflavanoids you’re most likely doing a good thing. Here are the brands we regularly use in our household.

water & wellness (for a hefty dose to add to smoothies) Use code nutriyogi for 10% off your order.

Pure synergy/ Pure Radiance powders and capsules. They use whole fruits and berry-derived vitamin C.

Health force Powders (uses acerola cherry extract). The #1 whole-food source of vitamin C.

Quicksilver (liquid for fast delivery)

Seeking health (liquid for fast delivery)

*Always contact your Dr or trusted practitioner before beginning any supplement routine.

For personal recommendations on powders, supplements, and more. Contact me to sign up for my virtual dispensary here!

We also can’t forget about the other superstars in this smoothie like healthy fats from pure coconut, protein (since your immune system needs it to function properly), the anti-inflammatory effects of turmeric, and mango for its whole-food concentration of vitamin C. You can also sub out with 1/2 cup fresh cut up oranges.

To make the creamsicle version of this smoothie, you can us 1 tsp-1Tbsp of this liposomal version from thrive market which has extra potent deliver (inside the comfort of a lipid) and delicious taste, and use the vanilla collagen instead of plain.

Mango Immune System-boosting Smoothie

1 cup diced frozen mango (or fresh mango plus a few ice cubes)

1 cup full fat evaporated coconut milk (used this) or full fat canned coconut milk

1 scoop vanilla protein powder (A few of my favorite brands are Tera’s whey, (check out my product review on Tera’s whey here) , Raw Organic Whey, Naked Whey, and Naturally Nourished. All grass-fed, non-denatured, with no artificial junk. If you’re avoiding whey, Nutiva’s plant- based hemp protein, Seeking Health, Truvani and Sun Warrior vegan proteins are very clean. (Note: you may notice disclaimers on some protein powders about heavy metals, especially plant based varieties as they can be naturally-occurring in the soil. Most organic companies test their products test thoroughly for this, though good to keep in mind why variety is important.

1/2 tsp ground turmeric

2 tsp vitamin c powder (compare my favorites here) For extra “creamsicle taste, you can check out this vitamin C from Thrive Market.

1 scoop collagen powder (further food vanilla collagen will also work)

Add all items to blender except collagen & vitamin C. Blend until smooth adding extra liquid if necessary. Add collagen and vitamin C and pulse until well incorporated.

Keep in mind all these “add ins” are optional

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