Do you want to clean up your diet, curb some cravings or even satisfy your sweet tooth?!. Well, look no further because I am going to introduce you to some healthy smoothie ingredients that touch on all of the above. A healthy smoothie makes an excellent snack or meal replacement. That smoothie should be filled with nutritious ingredients and are a great way to get in your 5 a day. (5 portions should include a variety of fruit and vegetables). As we all know the first wealth is HEALTH.
Today, I will be sharing with you six ingredients I believe will help us create the most nutritious, filling and satisfy your tastebuds smoothies ever.
1) Dark leafy greens
Greens are low in sugars and calories and provide more iron and protein than fruit. They’re also bursting with fiber, folate.
“A smoothie that is all fruit is an unbalanced mini-meal. Get a handful of greens, clean, and add them to your smoothie to make sure you’re not missing out on key nutrients.
Vegetables help support a healthy weight, keep bowel movements regular, fight inflammation and decrease the risk of chronic disease. When you think of the best greens for smoothies, kale just has to top the list. This superfood has only grown in popularity in recent years, and it’s no surprise why. The taste of kale is not everyone’s cup of tea, but we can’t ignore the tremendous health benefits. Kale is full of the most important nutrients, such as potassium, iron, protein, vitamins A, B6, and C, calcium, and even more. For the blender to manage the tough leaves, chop them up before throwing them in.
One of my favourite picks for best greens for smoothies for a number of reasons. For one thing, it has soft leaves that won’t cause problems with any blender. Not only are the leaves soft, but they also have a slightly salty taste to them, which is a good complement to the natural sweetness of the fruit. Not to be outdone, chard is also a good source of plenty of vitamins (A, C, and K), as well as calcium, iron, and even more.
Spinach, a classic and common veggie, nonetheless deserves a place on our list of the best greens for smoothies. It is popular because it’s always easy to find and has a refreshingly mild taste to its leaves. With a healthy dose of calcium, fiber, protein, and vitamins (A, B6, and C among them), spinach just can’t be beaten.
2)Nuts, Nut butter, and seeds
When it comes to adding seeds and nuts to smoothies, they contribute a lot as healthy smoothie ingredients and peanuts are the go-to. Nuts are awesome, they taste great and they add amazing texture to nearly any smoothie. They also offer up some great vitamins and minerals like niacin (b-vitamin), vitamin e, magnesium and phosphorous.
I personally prefer almonds to peanuts, but many of the same rules / cautions apply. They are relatively high in fat compared to the protein they contain, and have much more omega-6 than they do omega-3. That said, they have a pretty rich and varied amount of vitamins and minerals. They are a great source of the antioxidant vitamin e and the b vitamin riboflavin. They are also a good source of magnesium, phosphorous, copper, and manganese.
If we only were able to add one single seed or nut to our smoothie again, it would probably be chia. They are high in protein, and also particularly high in omega-3’s which most of us do not get nearly enough of. It also has high amounts of the minerals calcium, phosphorous, and manganese. It is a bit pricey, but a great addition to any smoothie.
Hemp seeds are another one of our favorite additions to any smoothie. They are also high in protein, fiber, and have high levels of magnesium and iron, to minerals that are often lacking in athletes and can be performance inhibiting. Hemp has a decent amount of omega-3, and that what makes them one of the healthy smoothie indredients.
Maybe our second favorite seed to add to any smoothie, flax seeds offer a great amount of plant based omega-3. They also offer a decent amount of protein by weight, and have a pretty stellar mineral profile, including calcium, iron, magnesium, phosphorous, copper, and selenium. We prefer the golden flax to the brown flax purely for the more mild flavor profile.
Frozen cauliflower is an amazing way to bulk up your smoothies with cruciferous vegetables (the same family as broccoli, brussels sprouts, and cabbage — all of which are high in vitamins A and C, folic acid, and fibre), without any overpowering taste. They also mimic the creaminess of bananas when blended well, making them perfect for thicker smoothie bowls.
Cruciferous Vegetables are part of the Brassica genus of plants. They include the following vegetables, among others:Arugula ,Cabbage ,Broccoli,Collard greens,Kale ,Brussels sprouts.
Cruciferous vegetables are rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, E, and K; folate; and minerals. They also are a good fiber source. People who eat cruciferous vegetables may be more likely than people who don’t have other healthy behaviors that reduce disease risk. These foods also drive the detoxification of certain carcinogenic enzymes and are toxic to many types of cancer cells. According to the federal government’s Dietary Guidelines for Americans 2010, evidence shows that individuals who consume a diet rich in CV have lower risks of developing cancer.
Most people overlook cruciferous vegetables as healthy smoothie ingredients, but they add lots of nutrients to the smoothies. Don’t sleep on them!
Whether you buy them fresh or frozen, berries are pretty much the best when it comes to smoothie ingredients. They add flavour, colour, and a ton of great vitamins and minerals. Berries are low-calorie nutrient powerhouses. They are sweet or sour in taste and they tend to have a good nutritional profile. They are typically high in fiber, vitamin C and antioxidant polyphenols. As a result, incorporating berries into our diet may help prevent and reduce symptoms of many chronic diseases.
are popular berries that serve as a great source of vitamin K.Blueberries may lower the risk of diabetes as well. Studies have shown that blueberries can improve insulin sensitivity and reduce the risk of type 2 diabetes by up to 26%. A large observational study has shown that people who eat blueberries also have slower rates of cognitive decline, meaning their brain remains healthy as they age. Best blended with citrus, spices, and oats (think of all the ingredients in a blueberry pie!)
an excellent source of vitamin C. They are proven to reduce risk factors for heart disease and help control blood sugar. Best blended with Bananas, citrus, spinach, and nuts.
they are like tiny delicate edible gems. They add a beautiful colour it adds to the smoothie. These berries are a rich source of phytonutrients and are an excellent source of dietary fiber, vitamin C, and manganese
Spirulina is generating quite a buzz around, no wonder many people around the web are looking to find out more about this superfood. This is a superfood plant source of protein, minerals, vitamins, and antioxidants. One of the great healthy smoothie ingredients with benefits that include fighting anemia, good for blood, lowers chances of stroke, boosts energy, helps with weight loss and heart. The powder makes a great addition to smoothies. Research suggests that spirulina has antioxidant and inflammation-fighting properties, as well as the ability to help regulate the immune system.
Spirulina is a heavy metal detox. According to the World Health Organisation (WHO), chronic arsenic toxicity is a worldwide problem.
It Helps Fight HIV/AIDs- A study published in the Journal of Applied Psychology showed that people who regularly consume algae, have relatively low HIV/AIDs rates. No wonder people in Japan, Korea, and Chad have relatively low HIV/AIDS rates a feat that has been attributed to the abundance of this freshwater plant in the region.
6)Greek yogurt/milk and milk alternatives:
Consuming protein helps keep your body in muscle protein balance. Protein contains essential amino acids important for this process.Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it.
This makes dairy products another source of protein, which can help make your smoothie a true meal replacement that keeps you satisfied.
Great healthy smoothie ingredients alternatives for protein powder are plain Greek yogurt and tofu. These are nice alternatives because with protein powders, some often come with added flavours and sugars that you may not want or need. If you want to add liquid to your smoothie, try using unflavoured skim or 1 percent cow’s milk, or unsweetened almond, coconut or oat milk.
If you loved this article, please leave a comment or feel free to share what you like putting in your smoothies.
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