This smoothie is a rich source of both folate and potassium. The former is essential for good health of mother and baby during pregnancy, as well as helping to prevent depression. The latter ensures the growth of healthy bones and a maintains regular heartbeat. There are plenty of other nutrients in this smoothie that are essential to good health, including vitamin C and dietary fibre.
To make this smoothie, add all the ingredients to a blender and process until smooth. Make sure you remove the stones from the peach and cherries beforehand.
The humble apple is slowly being recognised for the superfood that it really is, because it is a rich source of vitamins, minerals and dietary fibre that keep your body healthy. The consumption of apples can help you to maintain a healthy weight, reduce the risk of developing diabetes and lower levels of “bad” cholesterol. Apples are also an abundant source of a potent antioxidant called quercetin which has been shown to have a significant impact on slowing the onset of neurodegenerative diseases like Alzheimer’s.
A single beetroot contains, on average, 22% of your daily requirement of folate, 8% of your daily requirement of potassium and around 13% of your daily manganese needs. Its bright reddish-purple colouring also indicates that beetroot is an abundant source of antioxidants including lycopene, which has been shown to have potent anti-cancer properties. Beetroots are also understood to help improve the flow of oxygen to the brain, therefore helping to slow the onset of age-related cognitive decline.
Cherries are a rich source of antioxidants, like anthocyanins, that have been shown to have a positive effect on reducing the risk of cancer. They also have anti-inflammatory properties that allow them to reduce swelling and joint pain that is associated with osteoarthritis. A cup of sweet cherries will provide you with around 16% of your daily requirement of vitamin C, 12% of your daily fibre needs and 9% of your potassium requirement.
As well as being absolutely delicious when ripe, peaches are also able to kill breast cancer cells whilst leaving non-cancerous cells intact and healthy. If that wasn’t a good enough reason to include them in your smoothie, peaches are also a very good source of potassium and dietary fibre, containing on average 8% and 9% respectively per average sized peach, which means that they can play a role in helping to maintain good heart health and lowering cholesterol levels.
Pomegranate juice is something of a health food craze at the moment and it isn’t hard to understand why. The pomegranate fruit and, therefore, the juice it creates has been associated with numerous, scientifically proven benefits to health that include reducing inflammation in the digestive tract, slowing the onset of prostate cancer and significantly lower blood pressure. It is thought that most of these amazing benefits to health come from the powerful antioxidants that pomegranates contain called punicalagins, which are found in the juice and the peel of the fruit.
By including spinach in this smoothie, you are getting a good dose of vitamins and minerals like vitamins A, C and K, magnesium and potassium. Spinach has also been shown to be effective at helping to prevent cancer growth thanks to the chlorophyll it contains. Additionally, its high levels of beta-carotene means that it is effective at helping to reduce the risk of developing asthma.
Tomatoes are associated with a number of benefits to health that include prevention of prostate cancer, relief from constipation and possibly even helping reduce the risk of experiencing depression. This is because tomatoes are rich sources of lycopene, dietary fiber and folate.
Spinach, hazelnuts, Brazil nuts, pumpkin seeds, almonds, avocado, mango, collard greens, almond milk and kiwifruit smoothie
Kale, avocado, banana, guava, flax seeds, coconut water, sunflower seeds, spinach, beetroot and pistachio nuts smoothie
Chia seeds, banana, pumpkin seeds, oats, passion fruit, parsley, almond milk and spinach smoothie