Colds and flu are common in the winter. Therefore, one of the allies for the season is the C vitamin. Found in fruits such as orange, acerola, lemon, kiwi, pineapple, strawberry, passion fruit and cashews, the nutrient is responsible for boosting immunity and staving off the symptoms of diseases.
But how to include in food? According to Renata Guirau, nutritionist at Oba Hortifruti, “on average, two portions of fruit per day already provide the recommended amount of vitamin C for an adult. Integration will rarely be necessary. The use of effervescent and capsules with high doses of vitamin C can be a waste, as this vitamin, when it is in excess in our body, is eliminated”, warns the nutritionist.
How about ensuring your optimal vitamin C intake from regular consumption of fruits that contain the nutrient? For this, the expert has compiled a list of as well as tasty and nutrient-rich juices that will help strengthen immunity! Check it out and get it ready for you and your family!
Orange, kiwi and spinach juice
Orange, kiwi and spinach juice – Photo: Shutterstock
Ingredients:
- 2 ripe kiwis
- 2 peeled oranges
- 1 cup of spinach leaf tea
- 500ml of filtered water
- ice to taste
Method of preparation:
- Beat everything in the blender and then drink, preferably without filtering.
Pineapple juice with chlorophyll
Pineapple juice with chlorophyll – Photo: Shutterstock
Ingredients:
- 2 slices of pineapple
- Juice of 1 lemon
- 10 mint leaves
- 1 glass of 200 ml of cold water and ice
Method of preparation:
- Blend all ingredients in a blender and serve.
- If you prefer, sweeten.
Cranberry juice with coconut water
Cranberry Juice with Coconut Water – Photo: Shutterstock
Ingredients:
- ½ cup blueberry puree
- 50ml of coconut water
- 100ml of tonic water
- ½ cup of iced tea
- 2 chopped mint leaves
Method of preparation:
- Mix all ingredients and shake with a shaker.
- Serve immediately.
Source: Terra
