Blueberries, coconut water, kiwifruit, cucumber, lemon and pear smoothie

Sweet & lemony


1/2 cup of blueberries (frozen)
1 cup of coconut water
1 medium kiwifruit
1 cup of cucumber
1/2 lemon
1/2 medium pear


Calories: 206
Protein: 4 grams
Carbs: 49 grams
Fiber: 11 grams
Sugar: 30 grams
Fat: 1 grams

This smoothie tastes great and helps replenish electrolytes and hydrate you. The ingredients contribute very good amounts of vitamin C and dietary fibre to help the digestive system and immune system to work effectively and promote proper skin cell production and wound healing.

To make it, add all the ingredients (apart from the lemon) to a blender and process until smooth. Then squeeze the lemon juice in.


Blueberries are thought to contain the highest levels of antioxidants of any fruit and vegetable, with the most powerful ones being the anthocyanins. It is understood that because they contain large quantities of such antioxidants, blueberries can have a significant impact on health. In particular they help to reduce the risk of developing cancer, lower levels of “bad” cholesterol and help to reduce damage to neuron cells, thus improving memory and slowing the onset of age-related cognitive dysfunction.

Coconut Water

Coconut water hydrates you and replenishes electrolytes. It is an abundant source of the electrolytes potassium, calcium, magnesium, phosphorus and manganese which are all essential to maintaining good health. Because of its ability to replace these electrolytes effectively, coconut water is an excellent beverage to have after a workout or after illness. Its levels of electrolytes also enable coconut water to keep the body in balance in terms of overall mineral levels.


Paired with the coconut water in this smoothie, cucumber will help to ensure that your body gets the best levels of hydration possible. Cucumber also comes with a number of benefits to health that include ensuring that the digestive system works effectively, stabilising blood pressure and relief from heartburn. Cucumber is also understood to lower the levels of uric acid in the body, which helps to keep the kidneys healthy and happy.


Kiwifruit gives a deliciously sweet, yet sharp flavour to this smoothie, as well as more than 100% of your daily allowance of vitamin C and a good dose of dietary fiber. Because they have a natural laxative effect, regular consumption of kiwifruit can provide relief from painful constipation and help to loosen stools. They also have a positive effect on digestion because they contain a compound called actinidin which breaks down protein in food, thus helping to prevent blockages forming in the digestive tract.


Lemons are often associated with being cleansing and good at healing and removing toxins from the body – a claim that dates back to the 1700s when they were used to treat scurvy amongst sailors. The same high levels of vitamin C in lemons that treated scurvy also help to protect against free radicals, improve the health of skin thanks to increased collagen production and increase iron absorption.


Pears are an excellent source of dietary fibre, containing as much as 21% of the daily allowance per average sized pear, which helps to promote a healthy digestive system and removes cholesterol from the gut before it can enter the blood stream. Pears also contain good amounts of most of the vitamins and minerals our bodies need to maintain proper health. And because they are relatively high in naturally occurring sugars, they give this smoothie a very sweet taste.

Blueberries, coconut water, kiwifruit, cucumber, lemon and pear smoothieBlueberries, coconut water, kiwifruit, cucumber, lemon and pear smoothieBlueberries, coconut water, kiwifruit, cucumber, lemon and pear smoothie

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