Water, cucumber, strawberries, blueberries, raspberries, chia seeds and banana smoothie

Crimson cocktail


1 cup of water
1 cup of cucumber
1/4 cup of strawberries
1/4 cup of blueberries
1/4 cup of raspberries
1 tablespoon of chia seeds
1 medium banana (frozen)


Calories: 240
Protein: 5 grams
Carbs: 48 grams
Fiber: 12 grams
Sugar: 22 grams
Fat: 6 grams

This smoothie is incredibly rich in disease fighting flavonoids and antioxidants thanks to the high quantity of berries it contains. The same berries also have very good levels of vitamin C, which promotes effective wound healing and supports the immune system, and dietary fibre, which promotes a healthy digestive system and regularity.

To make it, add all the ingredients to a blender and process until smooth.


By adding a banana to this smoothie, you can hope to benefit from an elevated mood and a good night’s sleep. This is because bananas contain a compound called tryptophan which is turned into serotonin by the body and used to calm the nervous system. Bananas are also a good source of electrolytes like potassium, which are vital for good health.


Blueberries are low in calories and high in dietary fibre which means that they leave you feeling fuller for longer and can assist in effective weight management. They are also a very good source of antioxidants that protect cells from damage caused by free radicals. They also elicit anti-inflammatory effects that can help soothe symptoms associated with different types of arthritis, as well as reduce the risk of high blood pressure and, therefore, cardiovascular disease.

Chia Seeds

A 28g serving of chia seeds can provide around 18% of the daily requirement of calcium, which is important for helping to maintain strong teeth and bones. The same amount also contains 42% of the daily requirement of fibre, which supports healthy digestion and removes cholesterol from the gut before it can reach the blood stream. In addition, it contains 27% of the daily requirement of phosphorus, which is found in almost every cell and tissue in the body and is important in helping to maintain strong bones and proper growth and development.


Cucumbers are excellent for helping you to maintain appropriate levels of hydration because they are mostly composed of water. The remainder of their composition includes vitamins C and K and good amounts of most of the other vitamins and minerals that our bodies need. The consumption of cucumber is understood to provide benefits to health that include relief from heartburn, stabilising blood pressure and reducing levels of uric acid in the body, which in turn keeps the kidneys healthy.


The raspberries in this smoothie provide a deliciously fragrant and sweet flavour that works very well in combination with the other berries in it. Raspberries are also an excellent source of vitamin C, providing more than half the daily requirement per cup. They are beneficial to the digestive tract, thanks to their high water and dietary fibre content, and also play a role in improving cognitive functions because they contain powerful flavonoids.


Some of the health benefits associated with the consumption of strawberries include relief from arthritic pain and pain caused by gout, preventing the onset of neurodegenerative conditions and a reduced risk of developing cancer. Many of the benefits associated with strawberries are the result of their high quantity of flavonoids and antioxidants, including vitamin C, that hunt down and destroy free radicals that cause damage to otherwise healthy cells.

Water, cucumber, strawberries, blueberries, raspberries, chia seeds and banana smoothieWater, cucumber, strawberries, blueberries, raspberries, chia seeds and banana smoothie

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