Smoothies have been around for decades and are touted as health beverages. They are loaded with vitamins, minerals, and antioxidants. This versatile beverage allows everything to be added with standard ingredients such as fruits and vegetables, water, sweeteners, dairy products and crushed ice as the most common ones. When blended together, these elements make a smooth tasty beverage laden with essential vitamins and minerals in addition to powerful antioxidants that may prevent certain diseases.
Fruits on their own can be made into fruit smoothies and are sources of important vitamins such as A, B1, B2, B6, C and folate found in grapefruit, grapes, bananas or apples. They only vary in the amounts of vitamins found in each fruit with some values greater or lesser in others.
One of the most popular beverages promoted as a health drink is a green smoothie. In addition to fruits, roughly 40 to 50% of the ingredients are composed of veggies rich in vitamins and minerals. As an example, leafy and dark vegetables (kale, spinach, dandelion, bok choy, Swiss chards, and collards) are fantastic sources of calcium and iron as well as vitamins A, C, K and folate B vitamin.
Water, coconut water & milk, milk, yogurt, almond milk, and juices are used as a foundation base for smoothies. Your choice of liquids can enrich the flavors, taste, and consistency of a smoothie you are making. However, be aware that juices and liquids that are store-bought have been processed, underwent pasteurization and often include artificial vitamins. They lack nutrients and fiber that benefit you when ingesting smoothies.
The proliferation of superfoods has recently exploded with every conceivable nut, berry or vegetable praised for its health benefits. The sad news is there is no conclusive evidence suggesting that the antioxidant action of superfoods can benefit human health. Processed superfoods, in particular, will not provide sustained energy and are often hard to digest. More info can be found here.
Fats and Oils
In addition to the discussed ingredients of smoothies, spices and fats can be added to smoothies to enhance its taste. You might want to throw in cacao, cinnamon, chia seeds, coconut oil, almond butter, flax seeds, hemp seeds and acai powder. Again, caution should be exercised when consuming additional fats in smoothies.
The bottom line is, smoothies are wonderful beverages that can actually help you get your daily requirements of vitamins and minerals provided you only use fresh and raw ingredients. In this sense, every unprocessed food is a superfood that is a valuable part of a healthy diet.