Autumn vitamin C boost in a glass

This powerful smoothie is a great vitamin C injection, especially needed in the autumn days when it is so easy to get a cold and catch flu. Stay ahead of the game, it takes only a minute to prepare!

Photo by Alisha Mishra on

What you need is fresh parsley leaves, kale, orange and 1 glass of orange juice or water and roughly 1 inch of ginger root. Experiment with proportion of the ingredients, some people don’t like the overpowering parsley flavour which you can easily minimalise by adding more ginger .

What counts is to make sure you have all of these powerful ingredients in one glass.

Parsley is often wrongly underestimated in our daily usage.

Parsley offers many more nutrients than people suspect.

A 1/2 cup (30 grams) of freshly chopped parsley provides:

  • Calories: 11 calories
  • Carbs: 2 grams
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Fiber: 1 gram
  • Vitamin A: 108% of the Reference Daily Intake (RDI)
  • Vitamin C: 53% of the RDI
  • Vitamin K: 547% of the RDI
  • Folate: 11% of the RDI
  • Potassium: 4% of the RDI

It has been widely use to treat conditions like high blood pressure, allergies, and inflammatory diseases. Over the years it has been known for its antioxidants properties and improve bone denticity due to the high volume of vitamin K.

Why add kale?

It is know as the most nutrient dense vegetable on the planet.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

  • Vitamin A: 206% of the DV (from beta-carotene)
  • Vitamin K: 684% of the DV
  • Vitamin C: 134% of the DV
  • Vitamin B6: 9% of the DV
  • Manganese: 26% of the DV
  • Calcium: 9% of the DV
  • Copper: 10% of the DV
  • Potassium: 9% of the DV
  • Magnesium: 6% of the DV
Photo by Pixabay on

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach.

Kale leaves is one of the world’s best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange.

What ginger has to offer?

Anti-inflammatory properties that will help to keep the body clean and strong.

Photo by Pixabay on

You will find out more about ginger power very soon in my next post!

I try to drink the vitamin C booster smoothie every day and really noticed the difference in my energy levels. As a new Mum to my newly born Charlie, staying healthy and strong has never been more important as now.

Have a glass and let me know how it works for you.

One response to “Autumn vitamin C boost in a glass”

  1. I always read your blogs with a great deal of interest. Good news about the chocolate. I was wondering if the cocoa content has to be as high as 80% or 90%? Kale does seem to be the Queen of vitamins. Raw or steamed (in the smoothie for example?) Our grandson really likes puréed kale. It actually is really tasty.


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