This smoothie is an especially rich source of vitamin C, which is essential for the production of collagen that enables skin to grow properly and repair itself. It also has a lot of potassium, which is important for maintaining a healthy heart and regular heartbeat, as well as building strong bones.
To make it, add all the ingredients except for the lime to a blender and process until smooth. Then squeeze in the lime juice.
Generally speaking, an average sized apple will provide nearly a fifth of your daily dietary fibre needs, which allows for healthy digestion and the removal of cholesterol from the gut. It also provides about 14% of your daily requirement of vitamin C.
Numerous studies have examined the effect that apple consumption can have on health and the results have found that they significantly lower the risk of experiencing a stroke, reduce levels of “bad” cholesterol and can also help to reduce the risk of developing diabetes. Research has also found that the quercetin in apples is responsible for alleviating symptoms of dementia and Alzheimer’s, as well as helping to prevent such diseases altogether.
By including banana in this smoothie you can hope to benefit from improved mood and memory recall, thanks to the tryptophan it contains, as well as a good dose of important trace minerals that are essential for good health, such as potassium, magnesium and manganese. Bananas also help maintain heart health, regulate your heart beat, and reduce the risk of developing asthma by as much as a third. The banana in this smoothie also works in tandem with the melon and apple to provide natural sweetness without the need for refined sugars.
Being related to cucumbers, honeydew melons are mostly made up of water, which makes them an excellent choice for helping to maintain good levels of hydration and, therefore, regularity in the digestive tract. Honeydew melons are also a very good source of potassium and vitamin C, containing 12% and 53% of the daily requirement per cup respectively. Because of this, they play a role in helping to maintain a healthy blood pressure and proper skin repair.
Lime adds a wonderful tang to this smoothie, as well as a good dose of vitamin C and benefits that include healthy skin, proper maintenance of the digestive system and relief from constipation. It is understood that the latter two benefits are due to the acidity of lime which helps to break down foods and blockages, whilst the smell and taste of lime encourages excess production of acids in the stomach and saliva that also help to break food down.
Like many leafy greens, Swiss chard is an amazingly rich source of most of the vitamins and minerals that our bodies need. Indeed, 100g of Swiss chard can contain as much as 50% of our daily requirement of vitamin C, 22.5% of our daily requirement of iron and nearly 700% of our daily vitamin K needs, all whilst remaining very low in calories, which makes it an excellent weight loss food. Because of its high concentrations of vitamin K, Swiss chard helps prevent unnecessary blood loss by ensuring that blood clots properly. Its high levels of vitamin C means it helps to ensure proper wound healing.
Ginger, water, spinach, red apple, celery and carrot smoothie
Collard greens, water, carrot, strawberries, ginger, zucchini, cucumber and red apple smoothie
Dark chocolate, banana, pecans, coconut, almond milk, oats and chia seeds smoothie