A Superfood Smoothie has a ton of nutrition and is great for your health. The body needs vitamins and minerals to operate at peak performance. Smoothies are a tasty way to consume fruits and vegetables and get your daily vitamins and minerals. Try adding some of these Superfood Smoothie Boosters to increase the nutritional disease-fighting value of your smoothie.
Superfood Smoothie Boosters
Any brightly colored fruit and vegetable
1. Nutritional Yeast. Nutritional yeast is a great source of vitamins, especially B-complex vitamins. It is also a source of complete protein and dietary fiber, magnesium, copper, manganese, Thiamin, Riboflavin, Niacin, Folate, Pantothenic Acid and Zinc.
It is also naturally low in fat and sodium and is free of sugar, dairy, and gluten. Nutritional yeast is a low-fat, low-sodium, kosher, non-GMO food that contains no added sugars or preservatives. One serving of nutritional yeast, about ½-1 Tbsp, provides the full amount of B12 needed for an adult in day, not bad. It is a great source of 18 amino acids, protein, folic acid, biotin and other vitamins. It is also rich in 15 minerals including iron, magnesium, phorphorus, zinc, and chromium, and selenium.
So, nutritional yeast is a great nutritional supplement for vegans, vegetarians and those on a gluten-free diet. It is sold as flakes or powder. For optimum health benefits, buy a brand of nutritional yeast that is fortified with vitamin B-12.
People who follow a plant-based diet, or those looking to reduce their intake of animal base products can receive additional protein by adding nutritional yeast to their meals.
A serving will generally stock you up with a couple of days’ worth of thiamin, riboflavin, niacin, B6, and B12, and a substantial amount of folic acid.
On average, 2 tablespoons provides 60 calories with 5 g of carbohydrates (of which 4 g is fiber). A serving also provides 9 g of protein and is a complete protein, providing all nine amino acids the human body cannot produce. It is also a source of selenium and potassium. While fortified and unfortified nutritional yeast both provide iron, the fortified yeast provides 20 percent of the recommended daily value, while unfortified yeast provides only 5 percent. Unfortified nutritional yeast provides from 35 to 100 percent of all of the B vitamins, except for B12. Fortified nutritional yeast adds 150 percent of vitamin B12 and 720 percent of riboflavin
2. Psyllium. Psyllium is a soluble fiber
The soluble fiber found in psyllium husks can help lower cholesterol. Several studies point to a cholesterol reduction attributed to a diet that includes dietary fiber such as psyllium.
Psyllium is mainly used as a dietary fiber, which is not absorbed by the small intestine. The purely mechanical action of psyllium mucilage absorbs excess water while stimulating normal bowel elimination.
can help reduce the symptoms of both constipation and mild diarrhea. Psyllium can help relieve both constipation and diarrhea, and is used to treat irritable bowel syndrome, hemorrhoids, and other intestinal problems.
Psyllium has also been used to help regulate blood sugar levels in people with diabetes. lower insulin and blood sugar levels and improve cholesterol levels in people with diabetes.
Even if you don’t suffer from intestinal problems, taking psyllium can help keep the plumbing working properly. Increased fiber intake may also reduce risk of colon cancer, lower blood pressure and lower heart disease risk.
An added benefit of psyllium is that it may make you feel fuller and reduce hunger cravings — and help you lose or maintain weight.
Add 1/2 – 2 tsp of psyllium seed to 1 cup (8 oz.) of warm water. Mix well, then drink immediately before it becomes too thick to swallow comfortably. (Psyllium thickens rapidly when added to water.)
3. Ground Flax Seeds. Flax seeds are a powerhouse smoothie booster.
The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega-3 fatty acids in flax leaves grains in the dust. flax seed is high in most of the B vitamins, magnesium, and manganese, …
Flax Seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in oils such as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help.
You’d be hard-pressed to find a food higher in fiber — both soluble and insoluble — than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.
Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.
5. Coconut waterTastes great.
Low in calories, naturally fat- and cholesterol free, more potassium than four bananas, and super hydrating …
It contains easily digested carbohydrate in the form of sugar and electrolytes.
Fat-free, cholesterol-free, low-calorie, super-hydrating, naturally rich in electrolytes
Potassium is important for heart health, and regulating blood pressure and other body systems.
Potassium helps regulate blood pressure by counteracting the stimulating effects of sodium, of which it contains only 160 mg, and this in turn helps to prevent related issues like stroke, heart attack and hangovers .
6. Spinach, or other raw, leafy greens. Greens are nutritional powerhouses and adding leafy greens will increase the smoothie’s mineral (iron, magnesium, calcium, potassium, and magnesium), vitamin (including vitamins K, C, E, and many of the B vitamins) and cancer-preventing phytonutrient content.
7. Raw Cacao powder. Raw cocao is an antioxidant powerhouse and contains a variety of nutrients which help support the heart, brain, pancreas, liver, skin, digestion and immune systems as well as build stronger bones and healthy blood. Cocao powder is very low in Cholesterol and Sodium and is a good source of protein, riboflavin and zinc, and a very good source of omega-6, dietary fiber, iron, magnesium, phosphorus, potassium, copper and manganese.
Cocao powder has no added sugar, so it can be a great way to get chocolate flavor, without all the calories in other forms of chocolate.
Cocoa powder (1 cup) contains 1311 grams of potassium, an essential found in plants which regulates heartbeat, blood pressure, and sodium levels, and provides more than 25 percent of the recommended daily intake of 4700 mg for adults. Cocoa powder also contains phosphorus, magnesium, and calcium, which build bones, tissues and nerves in the body.
Blend cocoa powder with soy milk, a banana and frozen berries and you’ll have a tasty and nutritious snack that even your kids will love (you can even sneak in some spinach).
Cinnamon is very low in Saturated Fat, Cholesterol and Sodium and is also a good source of Vitamin K and Iron, and a very good source of Dietary Fiber, Calcium and Manganese.
Would you believe that a mere teaspoon of cinnamon contains 28 mg of calcium, almost one mg of iron, over a gram of fiber, and quite a lot of vitamins C, K, and manganese? It’s true. It also contains about half a gram of “usable” (non-fiber) carbohydrate.
In traditional medicine, cinnamon has been used for digestive ailments such as indigestion, gas and bloating, stomach upset, and diarrhea.
Several studies have shown improved insulin sensitivity and blood glucose control by taking as little as ½ teaspoon of cinnamon per day. Improving insulin resistance can help in weight control as well as decreasing the risk for heart disease.
9. Wheat germ
Ginger contains chemicals that may reduce nausea and inflammation. Researchers believe the chemicals work primarily in the stomach and intestines, but they may also work in the brain and nervous system to control nausea.
Ginger is commonly used to treat various types of “stomach problems,” including motion sickness, morning sickness, colic, upset stomach, gas, diarrhea, nausea caused by cancer treatment, nausea and vomiting after surgery, as well as loss of appetite.
Other uses include pain relief from arthritis or muscle soreness, menstrual pain, upper respiratory tract infections, cough, and bronchitis. Ginger is also sometimes used for chest pain, low back pain, and stomach pain.
Ginger is used as a flavoring agent.
This herb root is low in calories and contains no cholesterol, but is very rich source of many essential nutrients and vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vit.B-5) that are essential for optimum health.
It also contains good amount of minerals like potassium, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
Ginger is a stimulating herb, and according to herbalist Michael Tierra, drinking a hot tea made from ginger can increase cardiovascular circulation and rush warmth to the body. This is especially helpful if you suffer from a cold or have poor circulation in the hands and feet. Traditionally, ginger has been used to ease nausea and vomiting associated with colds, the flu and motion sickness and to reduce joint inflammation.
11. Light or nonfat soy, almond or rice milk
12. Powdered acidophilus
13. Protein Powder (Plant-based protein)
14. Berries (fresh when in season, or frozen)
Follow these 10 steps on How to Make Healthy Smoothies.