For a juicy, exotic tasting smoothie that is bursting with vitamins and minerals, as well as health benefits like good eye and heart health, then look no further than this one. It is especially rich in vitamins A, C and K, and has some very good levels of minerals like potassium and calcium.
It contains almond milk, avocado, blueberries, Greek yogurt, kale, mango, pineapple and spinach.
Even though you can make your own almond milk at home, it is generally understood that commercially produced almond milk, that either has no added sugar or reduced sugar, is the most ideal to drink because it is fortified with vitamins and minerals that you won’t get in homemade almond milk. That said, there are a number of benefits to health associated with the consumption of almond milk including the maintenance of a healthy weight because it is low in calories and a reduced risk of developing prostate cancer because it has been shown to suppress the growth of prostate cancer cells.
Adding avocado to this smoothie will mean that you can hope to benefit from an impressive dose of dietary fibre which will help lower cholesterol; vitamin K for proper blood clotting; and potassium for maintaining a regular heart beat and building strong bones. Avocados are also thought to play a role in maintaining eye health because they contain lutein and zeaxanthin, which are antioxidants that have been shown to slow the onset of macular degeneration and reduce the risk of developing cataracts.
Blueberries inject a good dose of vitamins C and K, as well as manganese and dietary fibre into this smoothie, ensuring that the skin and cardiovascular system remain healthy. They are also a very good source of anthocyanins, which are potent, plant-based antioxidants that have been shown to help reduce the risk of developing cardiovascular disease and cancer, and are thought to be able to slow the onset of aging by protecting cells from premature damage.
Greek yogurt is an excellent source of calcium and protein; the former allows your body to grow and maintain strong and health bones, the latter helps to build muscle and leave you feeling full and satisfied for longer, making it less likely that you will snack between meals and, therefore, is brilliant for helping to maintain a healthy weight. This deliciously thick yogurt is also understood to be easier to digest than regular yogurt due to the straining process it goes through, which removes a large quantity of the lactose that makes unstrained yogurt difficult for some people to digest.
Kale is classed as a nutrient dense food because it contains very good levels of most vitamins and minerals whilst remaining low in calories, making it an excellent weight management food. A single cup of kale can contain more than your daily requirement of vitamin C, twice the daily allowance of vitamin A and nearly seven times the requirement of vitamin K! These are all vitamins that are essential to maintaining health – vitamin A plays a huge role in eye health; vitamin C supports the immune system and ensures that collagen can be produced which enables skin to stay healthy and wounds to heal properly; and the main role of vitamin K is to ensure that the blood clots properly.
A single mango can contain nearly your entire allowance of vitamin C and a third of your daily allowance of vitamin A; it also has some very good amounts of vitamins B6, E and K, as well as most of the essential trace minerals. Being so rich in nutrients means that mangoes have a number of benefits to health that include a lower risk of developing asthma, relief from constipation and healthy skin and hair.
In combination with the mango and blueberries in this smoothie, pineapple helps provide a deliciously juicy and exotic flavour, as well as boasting a huge number of vitamins, minerals and health benefits. Pineapples are associated with maintaining healthy digestion, protecting against cancer and a lower risk of developing asthma. They are also understood to contain something called bromelain which has been shown to help reduce swelling and inflammation.
Spinach has an inoffensive, almost bland flavour which makes it ideal for adding to smoothies because it is also rich in nutrients that help maintain good health. It also contains an antioxidant called alpha-lipoic acid that is currently being studied for its potential benefits to diabetic patients – apparently this acid can help to lower glucose levels and generally manage symptoms in patients suffering with diabetes.
Flax seeds, spinach, oats, pumpkin seeds, coconut water, banana, swiss chard, medjool dates and chia seeds smoothie
Kale, collard greens, almonds, Greek yogurt, raisins, chia seeds, medjool dates and milk smoothie
Banana, grapes, sunflower seeds, almonds, kiwifruit, pumpkin seeds and almond milk smoothie