For a protein and antioxidant-rich start to the day, look no further than this breakfast smoothie containing mango, orange juice, banana, almond milk, berries, pumpkin seeds, almonds and oats. This smoothie will give your brain and body that all important jumpstart in the morning and tastes especially refreshing in the heat of summer thanks to the combination of frozen fruits!
To make this smoothie, add all the ingredients to a blender and process until smooth.
Adding frozen mango to your smoothie ensures that you get more than 20 important vitamins and minerals into your daily diet including vitamin C, vitamin A, potassium, vitamin B6 and vitamin K. Mangoes can play a key role in helping to prevent macular degeneration, which is what causes poor eyesight and blindness in older people. They can also help to protect against cancer, particularly breast and colon cancer.
The best orange juice to include in your smoothie is one that has been freshly squeezed or undergone minimal processing. Because this breakfast smoothie contains orange juice, you can be guaranteed a vitamin C boost, with one cup containing around 200% of your daily requirement. You will also experience health benefits such as improved skin tone, lowered “bad” cholesterol and reduced inflammation, that would normally cause type 2 diabetes and heart disease.
Adding frozen banana to this smoothie gives it a delicious thick milkshake like texture that will help you feel full and is sure to be a hit with children! Bananas are also well known for helping to maintain good bone health, thanks to the potassium they contain. Additionally, they are great at helping to maintain a healthy weight, as well as aiding in weight loss, because the high amounts of dietary fibre they contain work in tandem with the protein-rich ingredients in the smoothie to help you feel fuller for longer.
By including almond milk in this breakfast smoothie you are able to enjoy a “dairy” element to the smoothie without actually including dairy. You can make your own almond milk fairly easily at home, or use commercially produced almond milk that has been fortified with vitamins and minerals. Some of the other benefits of adding almond milk in this breakfast smoothie are increased production of red blood cells, better energy release from carbohydrates and improved heart health.
Berries, particularly strawberries, raspberries and blueberries, have some of the highest levels of antioxidants of any fruit, which have been proven time and again to have positive effects on preventing cancer and heart disease, as well as helping to maintain general health.
Pumpkin seeds are often underestimated as a health food, but they really shouldn’t be. They contain high levels of brain and heart-healthy omega-3 fatty acids and zinc, which is extremely important for a properly functioning immune system. Combining the zinc-rich pumpkin seeds with the high levels of vitamin C and antioxidants in the fruits in this breakfast smoothie means that it is ideal as an immune system booster for people who are coming down with coughs and colds.
The best almonds to use are the ones that still retain their brown skin because this is where the antioxidants are located. And whilst they provide good fats to maintain a healthy heart and brain, and magnesium for lowering blood pressure and managing blood sugar levels, it is the antioxidants that take centre stage. Vitamin E, an antioxidant which is found in abundance in almonds, helps to ensure that cell membranes remain healthy and are protected against oxidative stress damage that can result in conditions like heart disease and Alzheimer’s.
By including oats in this breakfast smoothie you are ensuring the availability of plenty of slow released energy to help maintain a good balance in blood sugar levels, as well helping you to feel full. Oats are well known for helping with weight management, as well as reducing levels of “bad” cholesterol, lowering blood pressure, preventing type 2 diabetes and protecting against cancer.
Coconut water, cucumber, pineapple, kale, orange and avocado smoothie
Banana, oats, almond milk, orange juice, strawberries, raspberries, mango, pumpkin seeds, almonds and blueberries smoothie
Banana, mango, sunflower seeds, ginger, avocado, green tea and pumpkin seeds smoothie