Top 7 healthiest smoothies and recipes for their preparation

A few decades ago, smoothies were consumed only by celebrities. To date, nutritionists have been able to popularize the drink and bring it to the masses, where it has become an integral component of a healthy diet.

Various smoothies have health benefits because they combine a lot of vitamins, minerals, fiber , antioxidant and anti-inflammatory substances. All these nutrients are necessary to maintain the performance of every organ in the human body.

7 most useful smoothies

Let's look at the most useful and biologically valuable smoothies, as well as recipes for their preparation.

1. Berry and pomegranate

The refreshing drink is full of vitamins, minerals, antioxidants and organic acids that strengthen the immune system , and also protect the human body from deadly diseases (myocardial infarction, stroke, malignant tumors).

Pomegranate - rich source vitamins C and K, folic acid.

Strawberries and raspberry are rich in vitamins B and E, as well as ascorbic acid. Such a set of biologically active substances is especially important in autumn and spring, when the risk of developing respiratory infections is high.

Smoothie ingredients:

• 100 grams of raspberries;
• 100 grams of strawberries;
• 100 ml of pomegranate juice (preferably freshly squeezed);
• 150 ml of water;
• ½ tbsp.l. chia seeds.

Recipe:

1. Add the juice and berries to the blender. Grind thoroughly.
2. Pour over the water, mix.
3. Refrigerate for 30-50 minutes.
4. Sprinkle the finished drink with chia seeds.

Berry-pomegranate smoothie is preferably drunk in the morning (after a light breakfast or snack). It quickly restores strength and allows you to feel refreshed throughout the day.

With an exacerbation of chronic diseases of the stomach and duodenum, it is better to abandon the use of this smoothie.

2. Apple and banana

The main ingredients of smoothies are bananas, apples, almonds and cinnamon.

Bananas contain Soothing substances and antioxidants that lower blood sugar levels, support the gastrointestinal tract (GI tract) and help you lose weight.

Apples and cinnamon activate metabolism, causing fat tissue cells to break down.

Apple-banana smoothie is popular among athletes and people who watch their own figure.

Necessary:

• 5-6 almonds;
• 1 red apple;
• 1 banana;
• ¼ tsp cinnamon;
• 150 ml of low-fat yogurt;
• 100 ml of milk.

How to do:

1. Chop the nuts separately (mortar or blender).
2. Cut the fruit into small pieces.
3. Put all the ingredients in the blender bowl. Grind until tender.

Smoothies are recommended to be taken in the morning instead of breakfast on an empty stomach (with pieces of fresh berries) or after active physical training.

The drink is usually well tolerated and has no contraindications, the only limitation is increased individual sensitivity to individual components.

3. Tropical

As you know, all tropical fruits rich in fiber , necessary for digestion, and potassium, which regulates blood pressure levels.

Of particular value are pineapples . Numerous studies have found that this fruit Accelerates Tissue repair after severe injuries and surgeries, increases bone strength, as well as helps lose weight.

Ingredients:

• ½ medium pineapple;
• 100 grams of papaya;
• 1 banana;
• 1 medium-sized cucumber;
• 200 ml coconut milk;
• 50 grams of spinach.

How to cook:

1. Chop the fruit and cucumber. It is advisable to peel them.
2. Put all the ingredients in a blender, chop.
3. Pour the smoothie into a glass and add a few pieces of ice.

It is recommended to take the drink chilled at any time of the day.

This smoothie reduces blood viscosity and can lead to the development of kidney failure (in large volumes). It is recommended to drink the drink with caution when taking anticoagulants and disinfectants.

4. Spinach

Spinach is a product with an unusual combination of antioxidants (zeaxanthin, quercetin, lutein), vitamins (A, K1, C, B9) and minerals (iron, calcium), as well as fiber.

Regular consumption of spinach can improve eyesight, reduce the likelihood of cancer, diseases of the cardiovascular and endocrine systems.

Spinach improves cognitive functions and is recommended for the prevention of Alzheimer's and Parkinson's disease.

Main ingredients:

• 100 grams of spinach leaves;
• 200 grams of yogurt;
• 1 pear;
• 15-20 grape fruits;
• 30-40 grams of avocado pulp;
• 2 tbsp.l. lime or lemon juice.

Recipe:

1. Rinse the spinach leaves thoroughly.
2. Cut all the ingredients into small pieces, mix, add yogurt and lime juice.
3. Grind in a blender.

Smoothies are best taken during periods of increased mental or physical exertion, fatigue and overwork.

It is not recommended to drink the drink on an empty stomach. It is also contraindicated during exacerbations of diseases of the digestive system and when taking drugs that reduce blood viscosity.

5. Blueberry and pineapple

Pineapple and blueberries have two important health benefits – reducing body weight and improving eyesight.

According to doctors, blueberries improves Blood flow in the eyeball, increases the clarity of daytime and twilight vision.

Need to:

• 100 grams of natural yogurt;
• 1 tbsp almond oil;
• 100 grams of blueberries;
• 100 grams of pineapple pulp;
• 1 tbsp. kale cabbage;
• 150 ml of water.

How to cook:

1. Chop the kale cabbage, cut the pineapple.
2. Mix all the ingredients. Grind in a blender.
3. Add water, mix well.

Blueberry pineapple smoothie can be taken every day – after lunch or dinner. It is especially useful for the elderly when age-related vision loss is observed, as well as for people who want to lose weight.

The drink is contraindicated in urolithiasis, as it can contribute to the formation of new concretions.

6. Blueberry and cabbage

Combines natural yogurt, blueberries, pineapple and kale cabbage , as well as a small number avocado .

These ingredients are incredibly beneficial for health, but their main value is to accelerate metabolism and reduce the volume of adipose tissue.

Will require:

• 200 ml of water;
• 25 grams of avocado pulp;
• 150 grams of pineapple pulp;
• 200 grams of blueberries;
• 2 tbsp. kale cabbage;
• 100 ml of yogurt.

Cooking scheme:

1. Chop cabbage, chop fruit.
2. Put all the products in the bowl of a blender. Chop it up.

Blueberry and cabbage smoothie is best consumed 2 hours before workouts or 30-60 minutes after them. It will help to make up for the deficiency of vitamins and fluids, provide the body with the proteins necessary for building muscle tissue and accelerate the breakdown of fat cells.

Smoothies should be taken with extreme caution in case of exacerbation of chronic pathologies of the stomach and intestines.

7. Green

Spinach, parsley, cucumber, avocado and apples are the main ingredients of a refreshing summer smoothie.

Each ingredient is saturated with nutrients necessary to maintain immunity and efficiency of all organs. And the abundance of fiber allows you to adjust the work of the intestine and prevents constipation.

Will be required:

• 1 medium-sized cucumber;
• 1 apple;
• 50 grams of spinach;
• A bunch of parsley;
• 200 ml of natural yogurt.

Preparation:

1. Chop the vegetables and herbs in a blender. It is recommended to peel the apple and cucumber beforehand.
2. Add the yogurt and stir.

The resulting smoothie can be taken instead of tomorrow or during the day (as energy source ).

In the presence of chronic diseases of the digestive system (in the acute stage) and when taking medications that reduce blood viscosity, it is better to give up the drink.

General recommendations for admission

The presented smoothies have a special taste and harmonious composition. To reveal all the biological properties of the ingredients, it is recommended to follow simple tips:

• Using only fresh products;
• Avoiding the addition of sugar and artificial sweeteners;
• Accounting for energy value (smoothies are a full meal full of calories);
• Rationing consumption (some smoothies in large volumes can have a detrimental effect on the state of the gastrointestinal tract and blood system).

Conclusion

1. Smoothies are the optimal combination of vitamins, minerals, antioxidants and anti–inflammatory substances in one glass.
2. To prepare a drink, you must use only natural products and avoid adding sugar.
3. To eliminate any harm to the body, it is recommended to normalize consumption and take into account possible contraindications.