Most of us have trouble reaching the recommended daily amount of fruits and vegetables that our body needs. Some people take multivitamins, powders, and supplements, but it’s best to get your nutrients the natural way; from the actual food. Have you ever tried juicing or drinking smoothies/shakes to supplement your needs? Not only are you consuming an enormous amount of nutrients, but these drinks help in so many other ways, too!
Healthy smoothies can help improve sleep, energy, muscle building, inflammation, antioxidants, immune system, digestion, detox, weight loss, reduce cravings, and more!
There are not so healthy smoothie options that people add to “alter the flavor.” Adding fruit juice concentrates, and other high sugar ingredients to your smoothies are things we want to avoid! There are many ways to make your smoothie taste good without changing the health benefits.
Fruit smoothies made at restaurants and bought in a bottle from the store are normally filled with added sugars and sweeteners to make them “taste better.” Fruit is sweet enough without all of that! Make sure if you aren’t making the smoothie yourself that you’re checking the nutritional value label on the back. Companies try to sneak any kind of unnatural ingredients in without listing it on the front of the bottle!
Here are a list of smoothie options that supply you with nutrients, are calorie friendly, and are tasty as well.
Herbal Ingredient Info
Chia seeds: great source of antioxidants, fiber, protein, Omega 3
Turmeric: powerful anti-inflammatory, could reduce risk of cancer
Ginger: helps with nausea, digestion issues, reduces pain and inflammation
Cinnamon: helps control blood sugar, fungal infections
Cayenne: eases nausea, improves digestion, and circulation
The Antioxidant Smoothie
Antioxidants are substances that help prevent types of cell damage, especially those caused by oxidation. Benefits of anti-oxidant foods help slow the aging process, improve healthy glowing skin, and could reduce the risk of cancer.
1/4 cup blueberries
1/4 cup raspberries
1/4 cup blackberries
1/2 tsp cinnamon
1 tsp chia seeds
1 cup water or 1 cup V8 fusion Light pomegranate blueberry juice
(if using juice, always choose one with lower calories and sugar content, resort to 100% juice options.)
Glowing Healthy Skin Smoothie
Lemons are a natural antiseptic helping cure skin issues, carrots are high in potassium which help with dryness and reduces scarring/blemishes. Foods high in lycopene improve the skin’s ability to protect from harmful UV rays and reduce redness.
1 cup carrot juice, or 10 cooked baby carrots
1/2 the juice of a lemon
1 large tomato
2 celery stalks, diced
2 mint leaves
Pineapple is rich in the protein-digesting enzyme bromelain, which is a natural anti-inflammatory agent that reduces swelling, pain, and inflammation in muscular/skeletal injuries. Papaya’s main ingredient papaln provides a pain reducing ingredient.
1 cup diced pineapple
1 cup diced papaya
1 tsp ground turmeric
1 cup orange juice
1/2 cup water
Indigestion/Nausea Relief Smoothie
Bananas help restore electrolytes lost when suffering flu-like symptoms. Ginger is known to be superior to Dramamine when it comes to motion sickness – it can reduce all symptoms associated with motion sickness including dizziness, nausea, vomiting, and cold sweats.
1 cucumber, diced
1 cup water
1/8 tsp ginger
1/4 tsp cayenne
1/4 tsp cinnamon
Muscle Building & Recovery Smoothie
Magnesium is found in dark leafy greens such as chard and parsley. This keeps muscles, bones, and nerve endings healthy and is required for protein synthesis. Bananas are a great source of potassium, among other nutrients like sodium and calcium, which are key minerals that play a role in muscular energy
1/2 cup diced parsley
1/2 cup chard leaves
1/2 cup spinach
1/2 cup liquid egg whites
1/2 cup plain greek yogurt
Immune System-Reviving Smoothie
If the cold/flu season has caught up with you, try this to help bounce your body back! Along with oranges, beets are loaded with antioxidants like vitamin C, which can help boost your immune system. Flax seed contains both omega-3 & omega-6 fatty acids; having a proper balance of these fatty acids is important for brain function and heart health.
1 cup pineapple
1 orange, peeled
1/4 cup beets
Juice of 1 squeezed lemon
1 cup unsweetened coconut milk
1 Tbsp flax seed
Not only are fruit smoothies healthy, but consuming a smoothie on a daily basis helps you receive all the vital nutrients that your body craves. Try one of these recipes if you’re looking to improve your health – the delicious way!