Berry Piña Banana Smoothie and Smoothie Nutrition

The Intricacies of Smoothie Nutrition

Smoothies. They might seem like flavorful beverages meant to be enjoyed leisurely and occasionally. But for those who navigate into the complexities and synergies of nutrition, one ingredient at a time, they are known to provide so much more beyond enjoyment. Smoothies contribute a lot to our health and well-being. With the right blend of fruits, vegetables, and other ingredients, one can sip their way to better health.

The Power of Berries

Berries are often considered nature's little jewels. This is because of what they offer for very few calories. Foods that are lower in calories tend to have the most nutrients. Blueberries, strawberries, raspberries, and blackberries are not only tartly delicious, they pack essential anti-aging nutrients. With vitamins such as C and K and minerals like manganese, berries boost the immune system. They are antioxidant superstars that combat free radicals and reduce the risk of disease. With chronic diseases piling up today, it becomes critical we eat them often if not every day. Our longevity and overall well-being lies within their dark vibrant colors.

Celery: The Unsung Hero

Celery might not be the first ingredient that comes to mind when creating smoothies, yet it holds a trove of hidden benefits. Known for its high water content, celery aids in optimum hydration. Dehydration is often the last cause we look for in resolving our health failures. This unassuming vegetable (or herb, botanically speaking) is also a good source of vitamins A, C, and K, as well as essential minerals such as potassium and folate. Beyond these well known nutrients, celery provides superior antioxidant compounds that protect cells, blood vessels, and organs from oxidative damage with these:

caffeic acid
p-coumaric acid
ferulic acid
apigenin
luteolin
tannin
saponin
kaempferol

all of which bring and promote anti-inflammatory and antioxidant activity in the body. Note to self, eat more celery!

Pineapple: Tropical Treasure

Pineapple adds a tropical twist to any smoothie while delivering many health effects. This vibrant yellow fruit is known for its high vitamin C, a powerful antioxidant. Pineapples are also loaded with manganese, essential for bone health. Beyond its vitamin and mineral profile, pineapple contains bromelain, an enzyme that breaks up food quickly and speeds up the metabolism. It's tropical flavor too enhances our smoothie experience.

Hydration: More Than Just Quenching Thirst

Hydration is the cornerstone that often slips through the cracks of being the focal point for good health. A consistently hydrated body functions more efficiently. It is the key to optimizing energy levels and cognitive abilities. Foods like celery, pineapple, or watermelon can ensure our internal machinery operates smoothly. Focusing on raw foods helps us stay consistently hydrated, which is key for maintaining not just our metabolic health, but for improving mental clarity and mood.

Fiber: Indigestible yet indispensable

Fiber rarely takes the spotlight, yet it is indispensable. Smoothie ingredients like berries and pineapple contribute greatly to the fiber we need in our diet. Adequate fiber intake promotes gut health, aids in digestion, suppresses the appetite, promotes regularity, helps maintain a healthy weight, and reduces the risk of various diseases such as type 2 diabetes and heart disease. It does this by:

lowering LDL cholesterol levels (bad)
reduces blood pressure
stabilize blood sugar levels

Why not just take a fiber supplement?

The difference between taking processed fiber supplements and drinking smoothies is the synergy. Fruits and vegetables that go into your blender still have their H2O intact. Fiber works better with nutrient-filled waters from whole foods. Why do you think they ask you to drink plenty of water when taking a fiber supplement such as Metamucil? Otherwise, fiber would be useless and cause severe bloating.

So next time you blend a whole foods smoothie, consider the synergistically combined nutrition you're giving your body with each sip. Most importantly, applaud our Creator for providing it.

Smoothie Recipe

4 large bananas (620 grams)
3 large stalks of celery (180 grams)
1 cup frozen or fresh mixed berries, wild blueberries, blackberries, and raspberries
1 cup freshly juiced pineapple
1 cup filtered water

Blend all ingredients in a high-powered blender.

Makes 7 cups, or 2-3 servings.

Nutrient Highlights

Half of this recipe (3.5 cups) can be eaten as a meal or as part of a meal, depending on your caloric needs.

This smoothie contains an excellent source of vitamins C, K, and B vitamins, specifically B6.

It also contains an excellent source of minerals Copper, Manganese, Magnesium, and Potassium.

It contains over 13 grams of fiber and a healthy ratio between omega 3 and 6 fatty acids.

"As the living Father sent Me, and I live becasue of the Father, so he who feeds on Me will live because of Me." ~John 6:57 nkjv

written by Lupita Ronquillo for Vegan Health and Yoga

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