The consumption of green smoothies has gained popularity in recent years, not least because they allow you to include a huge range of health boosting ingredients in your diet with very little effort. This particular smoothie contains spinach and spirulina, both of which have very good amounts of iron that can help improve iron deficiency caused anaemia. The other ingredients are mango, banana, coconut milk and flax seeds.
To make this smoothie, add all the ingredients to a blender and process until smooth.
Spinach is the leafy green base in this smoothie and by adding it you can benefit from a hefty dose of vitamin K, which helps blood to clot normally and helps maintain bone health. It also has a good amount of vitamin A, which is important for eye health. The iron found in spinach helps to ensure that oxygen gets to where it needs to be in the body, therefore preventing the risk of stroke and improving general performance. Other health benefits associated with consuming spinach include reducing the risk of cancer and helping prevent age-related macular degeneration.
Adding mango to this smoothie ensures that you get a substantial infusion of vitamin C which is important for building healthy tissue and ensuring that wounds can heal properly. Mango is also thought to help reduce the risk of developing asthma and can help your digestive system to work properly. Plus, it tastes great!
Bananas are helpful in alleviating depression thanks to the tryptophan they contain; the body turns this into serotonin, which is a mood enhancer. They are also thought to help reduce the risk of developing high blood pressure and can greatly reduce the risk of kidney cancer if consumed at least four times a week.
Coconut milk provides a number of benefits to your health that include increased iron levels, relief from stomach ulcers and a reduction in inflammation in the joints. It is fairly high in calories which is why we only use around 1/4 of a cup.
The high fibre content of flax seeds will make this smoothie incredibly satisfying, as well as help to remove cholesterol from the gut before it can enter the blood stream. Flax seeds are also an abundant source of heart and brain healthy omega fatty acids, being particularly rich in omega 3. Some of the health benefits associated with their consumption include lowering blood pressure, protecting against heart disease and reducing inflammation in the body.
Spirulina is an algae that has become popular within health food circles because it is incredibly nutritious and low in calories. It will add good amounts of protein, iron and B vitamins to your green smoothie and offer a number of health benefits that include reducing inflammation in nasal passages, improving endurance and muscle strength, and detoxifying the body.
Banana, spinach, mango, coconut milk, spirulina, flax seeds and coconut water smoothie
Kale, collard greens, almonds, Greek yogurt, raisins, chia seeds, medjool dates and milk smoothie
Blueberries, red apple, carrot juice, ginger, beetroot, water and lime smoothie