Vitamin C smoothie for glowing skin: a 5-minute recipe
Orange, strawberry and kiwi: a fresh smoothie rich in vitamin C, which your body needs to make collagen. The recipe and our tips.
By ICOLAN 4 min read
Vitamin C is not only a cream ingredient. Your body cannot make it, so it has to come from food, and it needs it to build collagen, the protein that keeps skin firm. A fruit smoothie is one of the easiest and most delicious ways to get a generous dose in the morning. Here is a five-minute base recipe, three variations with Moroccan market fruit, and the foods richest in vitamin C.
At a glance
- Time5 minutes
- MakesOne large glass
- Best momentWith breakfast, freshly made
- Key nutrientsVitamin C, fibre, antioxidants, vitamin E
Why vitamin C from food matters for skin
Inside the body, vitamin C helps the enzymes that build and stabilise collagen. It is also an antioxidant that helps protect cells from the stress caused by sun and pollution. Because the body does not store much of it, a regular daily intake from fruit and vegetables matters more than a big dose once in a while.
Food and skincare work together: what you eat supports the skin from the inside, while a vitamin C serum or cream acts directly on the surface. Read our guide to vitamin C for the face.
The base recipe
- The juice of 2 fresh oranges (or 1 whole peeled orange for more fibre)
- A handful of strawberries, about 6
- 1 peeled kiwi
- 4 almonds or 1 teaspoon of flaxseeds
- Optional: a few ice cubes or a splash of cold water
- Wash the strawberries and remove the stems. Peel the kiwi.
- Put everything in the blender and blend for about one minute, until smooth.
- Pour into a glass and drink straight away: vitamin C breaks down with air, light and time.
Tip: use whole fruit rather than only juice. The fibre slows down how quickly the fruit sugar reaches your blood and keeps you full longer.
Three variations
| Smoothie | Ingredients | Why try it |
|---|---|---|
| Classic glow | Orange, strawberries, kiwi, almonds | The base recipe, bright and fresh |
| Green morning | Kiwi, half a green apple, a handful of spinach, lemon juice, water | Less sweet, with extra greens |
| Moroccan market | Orange, pomegranate seeds, a slice of fresh ginger, a few mint leaves | Tangy and aromatic; best in pomegranate season |
Foods richest in vitamin C
Approximate amounts per 100 g of raw food. Adults need roughly 75 to 90 mg a day.
| Food | Vitamin C (approx.) |
|---|---|
| Guava | About 230 mg |
| Red pepper | About 130 mg |
| Kiwi | About 90 mg |
| Broccoli | About 90 mg |
| Strawberries | About 60 mg |
| Orange | About 50 mg |
One glass of the base smoothie covers more than a day's needs. Raw peppers in salads and lightly cooked broccoli are great savoury sources too.
Why almonds or flaxseeds?
They add healthy fats and vitamin E, an antioxidant that works hand in hand with vitamin C, and they make the smoothie more filling. If you love almonds, try our traditional amlou recipe too.
Good to know: if you watch your blood sugar or have diabetes, ask your doctor how much fruit suits you. Avoid the almonds if you have a nut allergy.
Vitamin C inside and out
For the outside, finish the evening with RENOVA night cream, made with vitamin C, retinol and hyaluronic acid. And because vitamin C helps most when the skin is protected, do not forget our guide to sunscreen as an anti-aging step.
Frequently asked questions
Can I prepare the smoothie the night before?
It is better fresh. If you must, keep it in a full, tightly closed bottle in the fridge and drink it the next morning; it will lose some vitamin C.
Is orange juice from a carton just as good?
Fresh fruit is better: it keeps its fibre and usually more vitamin C, and has no added sugar.
Can I take vitamin C tablets instead?
Food is the best first choice. Talk to your doctor or pharmacist before taking supplements, especially in high doses.
How soon will I see a difference in my skin?
There is no instant effect. A diet rich in fruit and vegetables supports healthy skin over weeks and months, together with sunscreen and good skincare.
