Vitamin C Monster Smoothie

The Christmas carols and joyful noises of the holiday season seem to have been replaced with a new chorus….the chorus of people coughing, hacking, sneezing, and moaning their way through the day as germs wreak havoc on their immune systems. That’s right, my friends. It’s that time of the year again…cold and flu season.

Vitamin C Monster Smoothie

There are a million things out there on the market that promise to cure you and/or prevent you from falling victim the bazillion germs that are lurking at every turn you take outside of your home. However, you have this great ally in the fight against these germs…it’s called your immune system. Your immune system is your best bud this time of the year because it is ready and willing to do battle with those gnarly germs to keep you happy, chipper, and healthy. However, your immune system sometimes needs a leg up in the fight for your health. Meet your other best friends during cold and flu season…fruits and vegetables.

I know it sounds cliché, but loading up on fruits and vegetables is truly a fantastic way to help keep your immune system stay locked and loaded for fighting the good fight for your health. They are packed with all the vitamins and nutrients your body needs to stave off germs and/or bounce back a little faster should you get sick. The old saying “an apple a day keeps the doctor away” has stuck around for generations because of the truth it speaks.

Any fruits and veggies are better than none, but raw fruits and vegetables are absolutely better at offering your body more nutrients for building up your immune system. Getting as many raw fruits and veggies into your system on a daily basis is a great way to help your immune system out this cold and flu season, and smoothies are one of my favorite ways to get all that raw goodness into my gut. So, of course I had to create a smoothie specifically for building up one’s immune system and one that is particularly loaded with foods that are chock full of vitamin C (germs’ worst nightmare) and antioxidants. Combined with lots of water and rest, your body will have all the tools it needs to put those germs in their place.

Vitamin C Monster Smoothie


1 ½ cup water
2-4 pitted medjool dates or to taste (optional)
1 small apple, core removed
½ cup chopped raw carrot
¼ cup peeled raw golden beet
1 banana, peeled
2 small oranges or 1 large, peeled
1 cup frozen mango
1 cup frozen pineapple
1 tablespoon ground flax meal


In a blender, combine water and dates (if using). Pulse until dates are well chopped. Add apple, golden beet, and carrots to the blender. Run again until ingredients are well chopped. Add remaining ingredients to the blender and run one final time until the smoothie has an even consistency. Add extra water if needed to thin the smoothie for your personal preference.

Looking for other ways to stay healthy naturally? Check out my 8 Ways to Naturally Boost Your Immune System.

Try more of our smoothie recipes: The Cauliflower Smoothie, Chocolate Protein Smoothie, and Spicy Acai Smoothie

Taesha is a wife, mother, and teacher. She aims to use her site,, to inspire people towards a healthy lifestyle through her family-friendly recipes and tips.