We can indeed gift our body and mind the bliss of choosing a healthy diet and adopting a good lifestyle.
It is necessary to avoid unhealthy food (1), avoidable utilization of microwave and instead eat fresh whole foods.
Breakfast being the first meal of the day, is important in so many ways. A nutritious meal in the morning, not only charges one to stay active and productive throughout the day, but also has long term benefits. It is a source of immense energy for the body to work for long hours.
Therefore, adding a smoothie to the breakfast is an unquestionably great for one’s health.
What is a smoothie?
A smoothie is a drink made out of raw fruits and vegetables by blending. It contains a liquid base like water, fruit juice and dairy products like milk, yogurt, cheese or non-dairy milk, depending on one’s choices, health status and needs.
The taste and/or the nutritive value can be enhanced by adding sweeteners (honey or sugar), whey powder (2), chocolate, nutritional supplements, crushed ice etc. to suit one’s list of personal preferences or needs.
The fact that making a smoothie does not involve a lot of efforts and time, makes it a desirable food option.
Adding green smoothies to one’s diet in particular, can be really beneficial for one’s health.
Green smoothies are made using blended leafy greens and fresh ripe fruits. They contain all-natural ingredients that taste great. Mixing greens with fruits, happens to be a match made in heaven because it is greatly beneficial for health.
The fruit sugars neutralize the intense taste of greens and allow us to intake more vitamins, minerals, and antioxidants. These smoothies contain 5-7 servings of fruits and vegetables.
Benefits of Smoothies
Here are some of the benefits of making smoothies a part of your diet.
1. A good source of energy
Smoothies help in increasing energy levels and it takes less time to recover from pains especially, in the case of athletes. Smoothies contain vitamin B12 which plays a role in metabolism. (3)
A study on athletes, conducted by Sergei Boutenko named Powered by Green Smoothies, showed that the applicants feel more energetic and less tired especially, during the first couple of hours, since they started drinking smoothies regularly.
As it contains vitamins and minerals, it helps in lowering inflammation and therefore, decreases soreness,
2. Improved digestion
Smoothies are a true blessing for our digestive system as they give it a break from having to chew and take in the substances that take so long to digest.
Green smoothies are the supplier of fiber and natural nutrients that also help in improving the digestive system. (4)
The presence of fiber in most of the leafy and green vegetables, when mixed in a regular smoothie, helps in the promotion of bowel functions.
Other ingredients like fruits, yogurt, or kefir are also good for digestion. Fruits are the best supplier of nutrients and dairy products contain bacteria that work towards better digestion. (5)
Smoothies are really helpful in the case of Irritable Bowel Syndrome or other bowel issues.
3. No cravings for sweets or processed food
Morning diet containing smoothies will leave you gratified until lunchtime and the cravings for a snack don’t bother your taste buds throughout the day.
Smoothies are deliciously thick and creamy, enriched with healthy fats, fiber, and proteins, ensure people stay fuller for the whole day.
The high protein morning meal helps in consuming fewer calories keep our appetite in check until the next meal.
4. Help with mood variations
Smoothies are good at relieving stress as green veggies are rich in folic acid and further help in treating depression. (6)
Citrus fruits, spinach, kale, and broccoli are rich sources of folic acid.
For the ones who feel fatigued in the mornings and lack energy, these smoothies act as an energy booster. (7)
5. Improve skin texture
Smoothies are very good for maintaining a healthy skin texture. Also, daily consumption of green vegetables and fruits can alter the skin tone.(8)
Fruits and vegetables are the main dietary source of carotenoid.
Consumption of smoothies containing carotenoids can alter the skin color by increasing the amount of carotenoids in the skin. (9).
Hence, the addition of smoothies in one’s diet can nourish the skin from within and can impart a natural glow to the skin.
6. Acts as antioxidants
Fresh fruits and vegetables are rich in antioxidants and are beneficial in multiple ways. Firstly, it helps in the prevention or termination of oxidation in our bodies. (10)
Thus, smoothies help in preventing the production of free radicals and leading the chain reaction that may damage the cells of organisms.
Fruits like cranberries, red grapes, peaches, raspberries strawberries, and others are the finest examples of antioxidants.
Likewise vegies spinach, broccoli, beetroot, pumpkin, and kale. Among all berries are considered high in antioxidants. (11)
7. Immunity booster
Some fruits and veggies that help in immunity-boosting, like citrus fruits spinach, ginger, yogurt, almonds, papaya, and kiwi.
Therefore, smoothies start nourishing and protecting us from the inside out.
We can get a package of vibrant antioxidants, vitamins, and nutrients from the super smoothies that will kick-start our immune system into gear.
Besides, these days especially because of COVID it would be fruitful to have smoothies regularly for increasing immunity levels and staying protective from the virus.
8. Detoxes body
When we drink smoothies in the morning it helps our body to detoxify the toxins. Besides, avoiding toxic food like Tran’s fats, refined oils, and sugar, instead of opting to green veggies and fruits helps in detoxification.
Garlic, papaya, and beetroots are the natural detoxifying agent. Smoothies of such fruits and vegetables will naturally cleanse our body from harmful and toxic chemicals generated inside.
9. Helps with diabetes and gastric issues
In a study, it is found that smoothies are greatly helpful in controlling glucose levels and also help in repairing the gastrointestinal dysbiosis in type 2 diabetes. (12)
Another study at the National Library of Medicine held concluded that wild blueberries smoothies helped in reducing peak postprandial glucose levels, thus beneficial for cognitive and Type 2 diabetes. (13)
10. Helps with heart disease
Smoothies are very useful for obese people to reduce their weight, harmful ceramides (14), other cell membranes, and chemical structures that have effects on the cardio-metabolic risks.
A study also proves that a walnut smoothie ensures the maintenance of (15)
It helps in reducing excessive weight, by reducing ceramides and other harmful chemical structures
11. Help with cancer
12. Improve bones intensity
Smoothies replenish energy, strengthen bones and improve the mobility of bones and joints.
Kale, spinach, tangerine are rich in calcium and therefore, the smoothies made using these ingredients are beneficial for the bones. It is a delicious way of taking care of the bones, especially in the times when many people suffer from lactose intolerance.
13. Better sleep
Sleepless, over the last few years, has become very common. A smoothie with the right set of ingredients, has a solution for this as well.
Smoothies made of kiwi, banana, chamomile tea and almond, be beneficial for sound sleep at night. It helps in the maintenance of a healthy circadian rhythm.
Here are some smoothie recipes to add to your diet and feel the difference of choosing something so nourishing!
Green smoothie- A delicious source of energy in the morning!
2 cups spinach
2 cups water
1 cup mango
1 cup pineapple
2 kiwis, Use at least one frozen fruit to chill your smoothie. We often use frozen mangos and kiwi in our green smoothies.
Tightly pack 2 cups of leafy greens in a cup and then blend.
Add water and blend together until all leafy chunks disappear.
Add mango, pineapple and kiwi and blend again until absolutely smooth.
Pour into the container of your choice.
Chocolate Banana Milkshake- A healthy way to satisfy the taste buds craving chocolate!
1 cup kale
2 cups almond milk
1 frozen banana, peeled
2 Tbsp. cocoa powder
1 cup papaya (cut in cubes) frozen
Makes 2 servings so share with your +1!
Makes approx. 24 oz.
GINGER BANANA GREEN SMOOTHIE:
2-inch piece of ginger, peeled
1/2 medium banana
1 cup coconut water
1 cup mango chunks, frozen
Handful fresh baby kale leaves
Handful fresh baby spinach leaves