Eating a healthy, balanced diet is important all year round, but failing to give your body all the vitamins and minerals it needs during winter can really take its toll. With cold and flu germs flying around on public transport and the cold weather giving our immune systems an extra challenge, we need all the help we can get to stay well at this time of year.

Enter: the humble smoothie. Perfect for topping up your nutrient intake on those days when you’re feeling low on energy (which seems to be the case more often than not now that the clocks have gone back), smoothies are both easy to make and consume.

But if you want to get the most out of your smoothie, you need to pay attention to what you’re putting in. We know, for example, that mixing a banana into a berry smoothie can decrease the nutrient value of the final product. And if you want to create a smoothie that’s satiating as well as nutritious (for example, if you’re enjoying a smoothie post-workout), you’ll need to include a source of protein, too.

With that being said, creating a smoothie that’s packed with vitamins isn’t rocket science. Below we’ve compiled three smoothie-centric recipes that are full of immune-supporting vitamins, minerals and nutrients. Happy blending! 

This refreshing smoothie from Jazz apples is packed full of vitamin C and anti-inflammatory turmeric and ginger to give your immune system a healthy kick. The black pepper not only adds a warming sensation, but helps to increase the bioavailability of the turmeric so you can reap the full benefits.

Ingredients (serves one)

• 1 frozen or fresh banana
• 1 apple
• 1 carrot
• 1 orange, peeled
• The juice of ½ a lemon
• A small piece of fresh ginger and turmeric (if you can’t find fresh use ¼ tsp of ground instead)
• A pinch of black pepper
• A pinch of cayenne pepper (optional)
• 2 cups of water to blend

As far as plants go, beetroot really packs a punch. It’s full of essential nutrients such as fibre, manganese, vitamin C and folate. Both vitamin C and folate contribute to the normal function of the immune system, and manganese helps to support brain and nerve health. And while this smoothie from Love Beetroot does combine berries and banana in this recipe (which, as we’ve already mentioned, tends to be a no no), the beetroot is the real star of the show here; the strawberries just add an extra dash of sweetness.

Ingredients (serves two)

For the smoothie:

• 125g vacuum-packed beetroot
• 2 frozen bananas, peeled and chopped
• 200g frozen strawberries, hucked
• 150g coconut yoghurt
• 1 tsp vanilla extract

For the toppings:

• 1 tsp flaked almonds
• 1 tsp chia seeds
• 2 tbsp granola

If you’re looking to up your vitamin intake, look no further than this recipe from Nutravita which is full-to-bursting. Created by in-house nutritionist Riya Lakhani Anutr, this recipe brings together vitamin C-rich kiwi and orange with spinach for vitamins A and K and avocado for a source of healthy fats. Flaxseeds add a source of protein, too.

Ingredients (serves one)

• Handful of spinach 
• 1 kiwi fruit 
• 1 orange 
• ½ an avocado
• Thumb-sized piece of ginger
• 1 tsp of ground flaxseed 
• 2 tbsp plant-based yoghurt
• Dash of plant-based milk

Images: Getty