This smoothie contains some very high levels of vitamins C and K, as well as folate, making it an ideal tonic for post-natal mothers because the vitamin C enables proper wound healing to occur, vitamin K ensures that the blood clots properly and folate helps prevent post-natal depression. However, this smoothie is excellent for anyone wishing to maintain optimum health because there is a very good dose of nearly every vitamin and mineral that our bodies require.
To make this smoothie, add all the ingredients to a blender and process until smooth.
For around a quarter of your daily fibre needs and nearly a fifth of your daily vitamin C, simply add an average sized apple to your smoothie. Dietary fibre plays a fundamental role in maintaining a healthy weight because it helps keep you feeling fuller for longer. It also has a role in supporting heart health because it removes cholesterol from the gut before it can enter the blood stream, which is why consuming a smoothie that retains the fibre from fruit is healthier than a juice that has had the fibre removed.
Adding avocado to this smoothie will ensure that you get a good dose of plant-based protein and dietary fibre, as well as impressive quantities of vitamins C and K and minerals like potassium, magnesium and manganese. Because of their very high levels of fibre and potassium, avocados have an extremely positive effect on the heart, helping to lower cholesterol levels and maintain a regular heartbeat. Avocados are also thought to contain fats that can actually help you to absorb plant-based nutrients far more effectively.
Coconut water pairs very well with the avocado to provide a creamy, exotic flavour that is nutritious and filling. It will also help ensure that your electrolyte levels stay in, or come back into, balance and help you maintain good levels of hydration. On top of this, coconut water is understood to provide benefits to health that include maintaining healthy digestion, thanks to its high levels of fibre, and reducing blood pressure.
Once referred to as the food of the gods, thanks to its ability to stay preserved for millennia as long as it is stored correctly, honey is a delicious, healthier and a more natural alternative to highly processed and refined sugar products. It is best to try and source local, raw honey, if possible, for optimum health benefits. One of the biggest benefits to health from consuming honey is relief from allergies, particularly seasonal allergies. It is understood to help soothe the tickly cough that might accompany such allergies, as well as provide anti-inflammatory effects that relieve sinuses and airways from inflammation caused by allergies.
Mint provides a refreshing bite to this smoothie and also adds small amounts of vitamins A and C and calcium, iron and magnesium. This delicious herb provides benefits to health that include relief from colds because it contains menthol that helps to soothe and unblock noses, relief from trapped wind and an upset stomach and also contains something called rosmarinic acid that acts as an anti-inflammatory to provide relief from allergies.
Also known as cos lettuce, romaine lettuce is a highly nutritious, leafy green vegetable, with a mild flavour that makes it ideal as a base for green smoothies because it can be masked by other ingredients. An 85g serving contains as much as 148% of your daily vitamin A requirements, as well as 34% of your vitamin C needs, 109% of your vitamin K and a third of your daily requirement of folate. This is a vegetable that is a good all-rounder for maintaining optimal health since it also contains very good amounts of most of the other vitamins and minerals that our bodies need, yet is low in calories.
Banana, spinach, mango, coconut milk, spirulina, flax seeds and coconut water smoothie
Green apple, water, carrot, grapes, cucumber and ginger smoothie
Flax seeds, spinach, oats, pumpkin seeds, coconut water, banana, swiss chard, medjool dates and chia seeds smoothie