Fitness

7 HEALTHY AND DELICIOUS SMOOTHIE RECIPES YOU SHOULD TRY.

We have all heard this countless times, eat your fruits and vegetables but we know there is a limit to how much of them we can eat in a day. That is why we all need to drink a smoothie.

         What is a smoothie? It’s a mixture of fruits, vegetables or both pureed in a blender with water or any milk of your choice.

              A smoothie helps you get your daily dietary requirement of fruits and vegetables without actually going through the hassle of sitting down to eat them.

           Apart from being delicious, smoothies have so many health benefits. Let us see what amazing benefits they have to offer.

They are rich in Antioxidants.

     Antioxidants are important for preventing cancer, cellular damage and premature ageing caused by free radicals. 

This is where a smoothie helps.

     Smoothies are rich in antioxidants that fight free radicals for optimal health. 

     Fruits like citrus, banana, and berries are rich in vitamin C, A, calcium and potassium which are powerful antioxidants.

It is high in fibre.

          The recommended amount of fibre we should eat is 25-30g daily. Unfortunately, most of us don’t eat near that amount.

      Dietary fibre is beneficial for a bowel movement which aids the elimination of waste matter and excess toxic hormones from the body.

        One of the ways to get our daily requirement of fibre is by drinking a smoothie. 

       The ingredients in the smoothie-like citrus, apples and raspberries are high in insoluble fibre.

It promotes weight loss.

As stated earlier, smoothie ingredients like grapefruit and watermelon are made up of 80% water and loaded with pectin which slows down digestion.

So they will be able to fill you up while you consume fewer calories.  

      Also, a study taken from the National Centre for Biotechnology information said, eating grapefruit 3 times a week for six weeks was linked to a moderate reduction of fat in the abdominal region.

    So smoothies can fill your up without making you fat, so drink up!

It reduces blood pressure.

           Here is another reason- they help reduce blood pressure. Beetroot which is an ingredient in many smoothies is high in nitrates which reduce blood pressure and increase blood circulation.     

    Research done has shown that nitrates reduce the amount of oxygen needed during exercise and aids people who can’t exercise due to heart conditions.

Lower risk of cancer.

             The fruits, vegetables and herbs are packed with powerful anticancer agents.

          Fruits like citrus, pineapple and berries are rich in vitamin A and C which are powerful antioxidants that reduce your risk of developing cancer.

          Other powerful ingredients are cruciferous vegetables like cabbage and broccoli can be added to your smoothie.  

       They contain sulforaphane, a plant-based compound that has potent anti-cancer properties.

     You need to choose ingredients with properties when you want to prepare an anti-cancer smoothie. Your smoothie ingredients should be high in sulfur, vitamin c and lycopene to give your body a powerful punch.

It is excellent for detox.

      If you are feeling a little bloated and other than the weather, a delicious smoothie may be all you need to clear out your system.

     The ingredients used for it are usually rich in water and insoluble fibre which scrape out the waste from your body.

     If you have been eating a lot of fried foods, sugar and alcohol, a green detox smoothie can help you flush out excess toxins and boost your metabolism.

It gives clear skin.

We all crave smooth glowing skin and spend a lot of money on beauty products.

     You have to realize that having good starts with good food.

    Good nutrition is the building block for having healthy skin. 

    You need to eat foods that are high in vitamin C, E and antioxidants to get glowing skin.

   All these can be found in a smoothie because the ingredients used for it are high in nutrients which fight free radicals responsible for skin blemishes and premature ageing.

In addition to that, smoothies are usually rich in vitamin A which is good for eye health and will brighten dull eyes.

     However, you need to your reason for making your smoothie in the first place because different ingredients give different results.

 For example. the ingredients used in a smoothie for weight gain will differ from those used for weight loss. So choose your ingredients wisely.

     Let’s explore the different smoothie recipess you can prepare to help you reach your body goals.

Smoothie for Anti-inflammation.

Ingredients :

  1. 5 clove of Garlic.
  2. Celery.
  3. Turmeric
  4. Ginger
  5. One pineapple
  6. 1 cup of blueberries.

Run these ingredients through a high-speed blender and drink this delicious smoothie immediately.

Smoothie for Weight Gain.

    If you are looking for ways to add weight to your lean frame, you can increase your calorie intake by healthy foods found in a smoothie.

    Choose calorie and nutrient-dense ingredients in your smoothie to nourish your body and increase your muscle mass without extra body fat. Try this smoothie for your fitness goals.

Ingredients:

  1. 1 banana
  2. One mango
  3. One pineapple
  4. I tsp of hemp seeds
  5. 2 cups of coconut milk.

Blend all these ingredients and serve chilled before and after your workout.

Smoothie for Strong Bones.


Smoothies contain ingredients that are rich in calcium, magnesium and vitamin K which support bone health.

Let us look at this rich smoothie recipe for strong bones.

Ingredients:

  1. 1 cup of romaine lettuce
  2. 1 cup of spinach
  3. I lemon peeled and seeded
  4. One banana
  5. One tsp of hemp seeds.
  6. 2 cups of water.

Blend the vegetables for a minute followed by the fruits.

Smoothie for Detox.

         The ingredients in this smoothie will keep you full and detoxify the liver due to powerful ingredients like lemon which help chelate heavy metals from the body.

        I drank this smoothie recently for 3 days and all my sugar cravings completely disappeared.

Try this smoothie to detoxify your body.

Ingredients:

  1. 2 cups of water.
  2. 1 cup of spinach
  3. Ginger
  4. Kale
  5. Celery
  6. Parsley
  7. One apple
  8. One lemon
  9. 1 pear

Blend the vegetables for one minute followed by the fruits. Drink it first thing in the morning on an empty stomach.

Smoothie for Weight loss.

    Obesity and belly fat isn’t just unsightly and affects our self-esteem, it is detrimental to our health.

     Medical studies have shown that excess belly fat leads to an increased risk of diabetes, heart disease and cancer.

     Thankfully, there are healthy foods that can be made into a smoothie to help you burn excess body fat, especially in your stomach, increase your metabolism and nourish your body at the same time. Try this smoothie to reach your weight loss goals.

         Ingredients :

  1. One grapefruit
  2. One watermelon
  3. 1 lime
  4. One cucumber
  5. Asparagus
  6. Ginger
  7. 1 cup of water.

Blend all of them and drink.

Smoothie for High blood pressure.

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       High blood pressure is a condition that is extremely detrimental to one’s health. It can lead to stroke and heart attack. Thankfully, nature has blessed us with ingredients that we can make into smoothies to help reduce high blood pressure.

       They don’t contain trans fats and excess sodium which have been linked to high blood pressure. Try this smoothie below to reduce high blood pressure.

Ingredients:

  1. One banana
  2. Kale
  3. Romaine lettuce
  4. 5 cloves of garlic
  5. Cinnamon
  6. One apple
  7. 1 cup of blueberries
  8. 2 cups of water.

          Blend ingredients and drink once a day.

Smoothie for Stamina.

        If you love working out, a delicious smoothie can be used in place of an energy drink. It is all you need for energy to kill it in the weights room.

       Drink this delicious tropical smoothie to get all the energy you need.

Ingredients:

  1. 2 beetroots
  2. One pineapple
  3. 1 pawpaw
  4. One apple.

Blend everything and drink as a pre-workout meal.

So, guys, you can try out all these smoothie recipes and reap all their nutritional benefits. Check out this article for healthy but tasty Thanksgiving side dishes.

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4 Comments

  1. Wow, such a helpful post! I’ve been looking for these kind of smoothies for a while. Thanks for this post!

    1. You’re welcome

  2. Oh my God, they look so delicious!! I have to try the watermelon one. I’ve never had a smoothie with watermelon in it.

  3. The detox recipe looks like exactly what I need right now. I can’t wait to try it!

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