Spinach, kale, blackberries, swiss chard, parsley, kiwifruit, collard greens, pomegranate juice, blueberries and water smoothie

K for Kiwifruit

Ingredients

1/3 cup of spinach
1/3 cup of kale
1/4 cup of blackberries (frozen)
1/3 cup of swiss chard
1/4 cup of parsley
1 medium kiwifruit
1/3 cup of collard greens
1/2 cup of pomegranate juice
1/4 cup of blueberries (frozen)
1/2 cup of water

Nutrition

Calories: 171
Protein: 3 grams
Carbs: 40 grams
Fiber: 6 grams
Sugar: 27 grams
Fat: 1 grams

The primary purpose of vitamin K is to prevent excessive bleeding by helping your blood to clot properly. When referring to vitamin K, we are actually talking about a group of compounds, where vitamins K1 and K2 are the most important. The former is derived from plant-based foods and the latter from animal-based foods. In recent years, however,it has been thought that vitamin K2 can help to treat osteoporosis, but the evidence to support this idea is not very strong at present.

This smoothie will ensure that your body gets an important vitamin K boost, which is especially helpful after major surgery or childbirth when there is a greater risk of blood loss. To make it, add all the ingredients to a blender and process until smooth.

Swiss Chard

The Swiss chard in this smoothie enables you to benefit from perks such as lower blood pressure, preventing the risk of developing osteoporosis, improved endurance and fighting against cancer. Just like its wild cousin, kale, Swiss chard contains very high amounts of vitamin K, with one cup containing around 370% of the recommended daily allowance.

Kale

This nutrient dense vegetable contains impressive amounts of nearly every important vitamin and mineral our bodies need; a one cup serving has nearly seven times the recommended daily allowance of vitamin K! One of the biggest benefits of eating kale comes from the antioxidants it contains that fight against cancer and free radicals. Other benefits include lowering cholesterol and protecting your eyesight.

Spinach

Spinach is yet another humble looking vegetable in this smoothie that packs a surprisingly powerful punch in the nutrition department, containing good amounts of nearly every vitamin and mineral our bodies need, including around 180% of our daily requirement of vitamin K per cup. Spinach also has anti-inflammatory properties and helps to fight against cancer thanks to the phytochemicals it contains that give it its dark green colour.

Collard Greens

Adding collard greens to this smoothie will provide you with more than twice the daily requirement of vitamin K per cup. What’s more, you’ll benefit from stronger bones, a reduced risk of developing cancer and a healthier digestive tract.

Parsley

Parsley contains a surprising amount of vitamins and minerals, including nearly six times the daily requirement of vitamin K in a 28g serving. By adding parsley will experience protection of cells from oxidative damage, reduction of inflammation in conditions like arthritis and a healthier cardiovascular system.

Kiwifruit

Kiwifruit is thought to be able to improve the overall look of skin, maintain a healthy heart, improve quality of sleep and prevent constipation and by adding it to this smoothie you can hope to experience these benefits too. Kiwi fruit is also a good source of vitamin K with a one cup serving containing around 90% of your daily allowance.

Blackberries

A one cup serving of blackberries provides around 36% of the daily allowance of vitamin K and the health benefits of consuming them include maintaining healthy blood sugar levels, reducing inflammation and helping protect against neurological diseases.

Blueberries

Like with most berries, blueberries are packed full of antioxidants that help to fight against heart disease, cancer and neurodegenerative disorders like Parkinson’s disease. They are also known to help assist in weight loss and prevent constipation thanks to their high fibre content.

Pomegranate Juice

Pomegranate juice has antioxidants that are incredibly powerful and are thought to be the cause of health benefits such as reduced inflammation, protection against cancer, relieving symptoms of arthritis and even improving erectile dysfunction.

Spinach, kale, blackberries, swiss chard, parsley, kiwifruit, collard greens, pomegranate juice, blueberries and water smoothieSpinach, kale, blackberries, swiss chard, parsley, kiwifruit, collard greens, pomegranate juice, blueberries and water smoothieSpinach, kale, blackberries, swiss chard, parsley, kiwifruit, collard greens, pomegranate juice, blueberries and water smoothie

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