Orange smoothie: 3 healthy recipes as a natural source of vitamin C?

The concept of a smoothie doesn't need much introduction nowadays. It has become part of a healthy lifestyle. Today, we will focus on three simple recipes from an orange.

Few fruits have such significant effects on our health as the orange. Its popularity is mainly due to its high vitamin C content.

Vitamin C is the driving force of cell life. In one second, it can participate in millions of chemical metabolic reactions that take place simultaneously in our body.

It gives energy, refreshes the spirit, helps maintain a slim line, positively influences the activity of the glands and, last but not least, stimulates the sex life.

The orange is the fruit of the orange tree (citrus sinensis). They are smaller trees (up to about 10 m) or shrubs. They originate from South-East Asia. Today they are mainly grown in subtropical areas. Oranges are mainly intended for direct consumption and for the production of juice.

Oranges are very juicy, as they contain up to 87% water. In addition to vitamin C, which protects us from colds and flu in winter, they also contain:

• vitamins A, E, B1, B2 and B6
• bioflavonoids (substances known for their antioxidant properties)
• minerals such as: calcium, potassium, phosphorus, magnesium, manganese, as well as the important substance selenium, which helps maintain natural immunity and significantly strengthens the body's defences
• fibre in the form of pectin, which supports digestion
• they also contain silicon and trace elements

Nutrition table for a medium orange

Did you know that...
The daily requirement of vitamin C for:
A woman is 75-90 milligrams
A man is 75-95 milligrams
And this is the amount that can be found in one large orange weighing 200 grams.

Recipe No. 1Orange smoothie against fatigue

Feeling tired?
Can't concentrate?
A lack of vitamin C may also be responsible for this condition.

In this situation, the orange will show you its almost miraculous effects. You need to treat yourself to at least one larger or two smaller oranges a day, for example in the form of our smoothie recipe.

Ingredients:

• orange - 2 pcs
• semi-skimmed milk - 100 ml
• Greek yoghurt - 2 tablespoons
• honey - 1 tablespoon
• cinnamon - a pinch

Procedure

1. Peel the oranges thoroughly and, if necessary, pit them. Then cut them into smaller pieces.

2. First, put the oranges themselves in a blender and blend.

3. After a few seconds, turn off the blender and add the milk with the Greek yogurt and a pinch of cinnamon.

4. Start the blender again. After a while, the ingredients will combine to form a smooth smoothie.

5. Add honey at the end, if desired and to taste.

Tips for the end:

• For information on which blender is best, as well as general advice on smoothie recipes, see the article.
• You can replace Greek yoghurt with white yoghurt, unsweetened
• If you don't like the taste of cinnamon, you can use vanilla extract as a substitute to give it a delicious taste and aroma
• Honey and stevia are options to sweeten in a healthy way
• In a blender, you can add a few ice cubes to the ingredients for a recipe for a very pleasant refreshment during summer days

Recipe No. 2Orange smoothie to boost immunity

A recipe that can boost your immunity is a combination of:

• oranges - a source of vitamin C and the trace element selenium
• ginger, which helps fight infections
• turmeric, which is anti-inflammatory

You can prepare it not only in the cold months, but also throughout the year.

Ingredients:

• orange - 2 pcs
• carrots - 2 pcs
• ginger - 1 to 2 cm
• turmeric - 1/2 teaspoon
• chia seeds - 1 teaspoon
• water - 200 ml

Procedure

1. Add the chia seeds to 200 ml of water. The seeds will swell and soften in the water before preparing the other ingredients.

2. Peel the oranges, pit them if necessary and then cut them into smaller pieces.

3. Clean and grate the carrots. If you have a more powerful smoothie blender, just cut them into smaller pieces.

4. Peel and grate the ginger.

5. Now blend all the prepared ingredients together with the turmeric.

Tips for the end:
You can add 1 tablespoon of honey to taste.
Chia seeds are high in omega 3 fatty acids, B vitamins, antioxidants and fibre.
Combine oranges, carrots and water to blend a healthy drink for your children (suitable after 1 year).

Recipe No. 3Orange smoothie for a good mood

Oranges, like other citrus fruits, contain folic acid. Add a banana and these two fruits become a powerful weapon to which even the worst moods can succumb.

Why a banana?

Because it contains:

• potassium, which improves brain function
• vitamin B6, which increases the production of serotonin (the most famous "happiness hormone")
• the amino acid tryptophan, which regulates mood

Ingredients:

• orange - 1 piece
• ripe banana - 1 piece
• almond milk - 100 ml
• cocoa - 1/2 teaspoon
• ice - 3 cubes

Procedure

1. Cut the orange in two. Juice one half, peel the other and cut into smaller pieces.

2. Cut the peeled banana into smaller parts.

3. Blend the prepared fruit together with the orange juice, almond milk, cocoa and ice into a smooth smoothie.

Remember that both in smoothie recipes and in cooking in general, there are no limits to the imagination.

For more inspiration, read our article.

We wish you a good taste!