Raspberries, walnuts, pineapple, kiwifruit, coconut water, coconut (shredded), mango, banana and chia seeds smoothie

Fruits and nuts

Ingredients

1/2 cup of raspberries (frozen)
5 walnuts
1/2 cup of pineapple (frozen)
1 medium kiwifruit
1/2 cup of coconut water
1 tablespoon of shredded coconut
1/2 cup of mango (frozen)
1 medium banana
1 tablespoon of chia seeds

Nutrition

Calories: 531
Protein: 10 grams
Carbs: 82 grams
Fiber: 20 grams
Sugar: 46 grams
Fat: 22 grams

The main benefits to health from the consumption of this smoothie bowl are a healthy digestive system and relief from constipation, since many of the ingredients are both high in water content and dietary fiber. It is also a very good source of essential minerals like iron, folate and potassium.

To make this smoothie bowl, blend the coconut water, frozen mango, pineapple and raspberries until smooth. Chop the remaining ingredients and use as toppings.

Mango

Mangoes are a very good source of zeaxanthin, which is an antioxidant thought to be responsible for preventing the onset of macular degeneration. They are also an excellent source of beta-carotene, which have been shown to help reduce the risk of developing asthma and can protect against cancer.

Pineapple

Adding pineapple to the smoothie will ensure that you get a good dose of vitamin C and a number of benefits to health that include protection against cancer and a healthy heart. Pineapples have been shown to contain an enzyme called bromelain that can reduce swelling and inflammation.

Coconut Water

Being rich in electrolytes means that coconut water is an excellent drink to consume after a workout and also when you have a hangover, since it replenishes lost electrolytes. A cup of coconut water will also provide about 11% of your daily requirement of dietary fibre, which helps to keep the digestive tract healthy.

Raspberries

Raspberries are very high in dietary fibre, making them extremely beneficial to heart and digestive health. They also contain very good amounts of vitamins C and K. Some of the benefits to health associated with the consumption of raspberries include relief from constipation and delaying the onset of age-related cognitive decline.

Banana

An average sized banana contains roughly the following daily intakes: 18% of vitamin C, 13% of dietary fibre and 13% of potassium. This makes bananas very beneficial to heart health because dietary fibre helps to lower levels of cholesterol and potassium lowers blood pressure and maintains a regular heartbeat.

Kiwifruit

The regular consumption of kiwifruit can help to provide relief from constipation because they have been shown to have naturally laxative effects. Kiwifruit also contain a compound called actinidin which breaks down food and, therefore, helps to maintain a healthy digestive system.

Walnuts

Adding walnuts to this smoothie bowl ensures that you get a very good dose of most of the vitamins and minerals that are essential to good health, in particular iron, folate, zinc and magnesium. This makes walnuts an excellent food for expectant mothers to consume, as well as people suffering with anaemia caused by iron deficiency and those who need to strengthen their immune system.

Chia Seeds

Chia seeds are an excellent source of plant-based calcium and omega fatty acids, making them very beneficial to heart, brain and bone health. These tiny seeds are also a surprisingly rich source of dietary fibre, containing as much as 42% of the daily requirement per 28g serving.

Shredded coconut

Shredded coconut brings many benefits to your health that include boosting the immune system, providing protection from free radicals and improving bone health.

Raspberries, walnuts, pineapple, kiwifruit, coconut water, coconut (shredded), mango, banana and chia seeds smoothieRaspberries, walnuts, pineapple, kiwifruit, coconut water, coconut (shredded), mango, banana and chia seeds smoothie

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