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Banana, grapes, sunflower seeds, almonds, kiwifruit, pumpkin seeds and almond milk smoothie

Nutty milk


1 medium banana (frozen)
1/2 cup of grapes
1 tablespoon of sunflower seeds
8 almonds
1 medium kiwifruit
1 tablespoon of pumpkin seeds
1 cup of almond milk


Calories: 405
Protein: 10 grams
Carbs: 59 grams
Fiber: 10 grams
Sugar: 27 grams
Fat: 16 grams

This is a smoothie that is extremely beneficial to the heart and immune system because it contains huge doses of magnesium, zinc and vitamin E. It is also completely dairy-free and suitable for consumption by vegans and anyone else following a dairy-free diet.

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


Almonds are a delicious nut that are a rich source of calcium, magnesium and vitamin E. The significance of this is that they can help to keep the heart healthy, encourage the growth and maintenance of strong bones and can provide support to the immune system. Almonds are also a very rich source of omega 6 fatty acids, which are important for proper cell growth and a healthy nervous system.

Almond Milk

This dairy-free milk provides a nutritious and vegan-friendly liquid base to this smoothie. If you use commercially produced almond milk, then it will also add a good dose of important vitamins and minerals to the smoothie like B12 and calcium. Almond milk is also very rich in vitamin E which is well known for helping to maintain healthy looking skin.


The health benefits associated with the consumption of bananas include a reduced risk of developing asthma, especially amongst children; a study showed that those who consumed one banana a day had their risk decreased by 34%. They also provide relief from symptoms of depression. It is thought that many of the benefits associated with bananas are down to the levels of potassium that they contain.


A single cup of grapes can provide nearly a third of your daily requirement of vitamins C and K and good amounts of nearly every other vitamin and mineral our bodies need to thrive. They also contain an antioxidant called resveratrol which has been shown to help combat cancer and maintain heart health. Another antioxidant that they contain, quercetin, has also been shown to be incredibly beneficial to heart health because it has anti-inflammatory effects.


Kiwifruit is an amazingly rich source of vitamin C, with a large fruit containing as much as 116% of the daily allowance. It also provides a pretty good amount of potassium and magnesium, both minerals that are essential to good health. Potassium is required for maintaining a healthy heart and strong bones, whilst magnesium also supports good heart health and plays a major role in maintaining a strong immune system.

Pumpkin Seeds

Adding pumpkin seeds to this smoothie will inject a good dose of protein and minerals. Indeed, a 28g serving of pumpkin seeds contains around 10% of your daily requirement of protein, 18% of your daily requirement of magnesium and 19% of your daily requirement of zinc. Both zinc and magnesium play an important role in fighting disease and keeping the immune system in tip-top shape. Pumpkin seeds are also associated with providing relief from menopausal symptoms like headaches, hot flushes and joint pain.

Sunflower Seeds

Sunflower seeds are understood to be extremely beneficial to heart health because they contain a huge amount of magnesium, vitamin E and selenium – all nutrients that have been shown to help reduce the risk of cardiovascular disease and help the heart to function properly. The vitamin E in sunflower seeds has also been shown to have anti-inflammatory effects and, therefore, is thought to help reduce symptoms of asthma and arthritis.

Banana, grapes, sunflower seeds, almonds, kiwifruit, pumpkin seeds and almond milk smoothieBanana, grapes, sunflower seeds, almonds, kiwifruit, pumpkin seeds and almond milk smoothie

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