For a perfect start to the day, look no further than this smoothie bowl. It is absolutely jam-packed with nutrients that are essential for maintaining a healthy body including vitamin C, dietary fibre, protein, zinc and iron, and would make an breakfast.
To make it, blend the orange juice, banana, oats and peach until smooth. Pour into a bowl and top with the remaining ingredients.
Orange juice contains nearly all of the nutrients that oranges contain including vitamin C, folate and potassium, which means that they have many of the same health benefits, too. Some of those benefits include supporting the immune system by scavenging free radicals before they can damage cells and helping to reduce inflammation.
Some of the health benefits associated with the consumption of bananas include a healthier heart, stronger teeth & bones and a reduced risk of developing asthma.
The humble oat might not seem very impressive, but it is in fact an amazing source of important nutrients that are essential to good health. A single cup of oats can contain the following daily amounts of certain nutrients: 41% iron, 66% dietary fibre, 53% protein, 22% folate and 41% zinc, to name but a few. Oats help support nearly every system in the body, be it cardiovascular, immune or skeletal.
The health benefits associated with the consumption of peaches include helping to protect against cancer because they contain very good levels of antioxidants that help to fight free radicals; studies have shown that peach extracts can be effective at killing breast cancer cells. Peach consumption also helps to support eye and heart health.
Blueberries contain a good dose of both vitamin C and vitamin K, which are important for a strong immune system, healthy cardiovascular system and strong bones. These delicious little berries also contain some of the highest levels of antioxidants of all fruits and vegetables which makes them beneficial in preventing numerous conditions associated with damage caused by free radicals.
Strawberries are an amazing source of vitamin C, a single cup of these berries contains around 149% of the daily allowance! They are also linked to a number of benefits to your health that include a reduction in age-related macular degeneration, detoxifying the body of uric acid and other toxins, and delaying the onset of age-related cognitive decline.
Adding raspberries to this smoothie will help to significantly increase both the water and fibre content, which will help to promote regularity and a healthier digestive system. Raspberries are also able to help improve memory and cognitive functions because of the powerful flavonoids that they contain.
Blackberries contain antioxidants like zeaxanthin, understood to help maintain healthy vision, and beta-carotene that fights against cancer and reduces the risk of developing asthma. They are also a good source of many nutrients that support good health including dietary fibre, vitamin C and vitamin K.
The Greek yogurt in this smoothie will provide a large dose of calcium and protein that is needed by the body to build strong bones, teeth and muscles. The protein also helps to leave you feeling satiated and, therefore, can assist in more effective weight management.
The addition of hemp seeds to any recipe will inject a good dose of iron, which is essential for building healthy red blood cells and transporting oxygen around the body. They also contain zinc, which is necessary for supporting a healthy immune system and magnesium, which supports bone health.
Chia seeds are an amazing source of dietary fibre, a 28g serving can contain as much as 42% of the daily requirement. These tiny seeds are also well known for being a good source of calcium, which is important for healthy teeth and bones.
Walnuts contain an amino acid called l-arginine which is extremely beneficial to heart health. They are also an abundant source of powerful antioxidants that tend to be quite rare in most other foods; these antioxidants are extremely effective at scavenging and destroying free radicals before they can cause damage to healthy cells.
Mango, strawberries, whey protein powder, almond milk, oats, spinach, blueberries and raspberries smoothie
Coconut water, cucumber, pineapple, kale, orange and avocado smoothie
Banana, cherries, honey, blueberries, flax seeds, raspberries and green tea smoothie