Plenty of people don’t eat the recommended amount of fruits and vegetables. One enjoyable way to rectify this is by drinking smoothies. Drinking smoothies made of fresh produce is an easy way of increasing the consumption of needed vitamins and minerals in the body. Good thing there are many affordable electrical appliances in the Philippines; through them, creating smoothies will be a breeze!
Making smoothies is not that complicated. All you need is a blender, a splash of liquid, and fruits or vegetables of your choice. However, if you want a smoothie in place of a meal, you have to add some protein and fat in it. Here are some healthy smoothie blends that you can make for breakfast or as a pick-me-up in the middle of the day:
Banana Ginger Smoothie
Aside from being high in potassium, bananas are known to help overcome depression thanks to its high levels of tryptophan. This amino acid can be converted into serotonin, a chemical messenger that acts as a mood stabilizer. On the other hand, ginger can help soothe digestion, nausea, and heartburn. Combine these two fruits together and you’ll have a healthy smoothie!
Green Tea, Blueberry, and Banana Smoothie
If you want a smoothie that offers plenty of benefits to your heart, make a green tea, blueberry, and banana smoothie! Green tea is rich in antioxidants that can improve brain function, lower the risk of cancer, and help you lose excess fat. Meanwhile, blueberries can help ward off heart diseases and it is rich in nutrients like fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content – which are good for your heart’s health! The fiber in blueberries also helps lower the amount of cholesterol in the blood. Lastly, the banana – especially when it’s frozen – gives a nice texture to the smoothie making it really creamy.
Another nutritious beverage is the strawberry-kiwi smoothie. Strawberries are a great source of antioxidant that promotes vitamin C and manganese, which help boost the body’s immune system. Aside from that, antioxidants also help in preventing cataracts and vitamin C aids in producing collagen, which enhances the skin’s elasticity and resilience to keep wrinkles at bay. On the other hand, do you know that a kiwi has more vitamin C compared to an orange? Yes, it’s true! Kiwis also have a high dietary fiber content, which assists in controlling blood sugar levels, promotes cardiovascular health, and prevents colon cancer.
Spinach, Grape, and Coconut Smoothie
Spinach is one of the most advantageous vegetables so try to include it in your meal plans as well. Using it as an ingredient in your smoothie can be good to your health since it is low in fat and can help lower cholesterol in your body. It can also help improve blood glucose control for diabetics, lower blood pressure, and lower the risk of developing asthma. Include grapes in the mix as well! They are proven to slow down or prevent several types of cancer – like lung, mouth, colon and prostate cancers – from developing. Grapes also have high water content like watermelons and cantaloupes so eating them will prevent constipation. Combine the first two with coconuts and you’ll have a nourishing drink! Why coconuts? Coconuts are considered as “super food” since they contain fatty acids with powerful medicinal properties that can enhance brain function and aid in fat loss.
Carrot and Apple Smoothie
Another extremely beneficial smoothie is the carrot and apple smoothie. Carrots can help improve your vision since they are rich in beta-carotene and fiber. Beta-carotene protects your eyes from macular degeneration, which can cause vision loss. In addition, it also acts as an antioxidant that can help slow down aging in cells. Apples, on the other hand, have a high water content which is useful when you are trying to lose weight. They also contain pectin, a fiber that is helpful in regulating the digestive system, lowering blood pressure, and modulating bad cholesterol levels.
Smoothies alone won’t fix a poor diet but they can be a great addition to a healthy diet. Just remember not to go overboard with sugar or sweeteners; smoothies are only good for you depending on the ingredients that you use and the portion that you plan to consume.