Fruit smoothies are a great way to start the day. With a few extra ingredients, smoothies can be transformed into a power meal that supplies high percentages of daily required nutrients.
Most fruits are packed with vitamin C, antioxidants, and fiber. Blueberries are a good option for people that want to boost their energy level and brain power. Oranges, apples and kiwis are good choices for boosting immunity. Grapefruit, plums, and pears are low-glycemic foods that also help to reduce inflammation.
Those who haven’t tried a homemade smoothie are often surprised when they discover how easy and affordable is. A basic blueberry smoothie is comprised of one cup each of frozen blueberries and fat-free yogurt with a little milk added to thin the consistency.
Blueberries are pretty nutritious on their own. According to U.S. Highbush Blueberry Council, blueberries provide 14 mg of vitamin C; are an excellent source of manganese and antioxidants; and can help meet dietary fiber requirements.
Adding yogurt to the berries boosts the nutritional value by supplying calcium, vitamins B12 and B5, zinc, potassium, and iodine. Yogurt is also a good source of friendly bacteria known as Lactobacillus casei; which is known to boost the immune system.
There are several kinds of boosters that can be added to maximize nutritional value of morning smoothies. Some of the more popular include whey protein powder, Acai berries, and Echinacea. These products are sold in health food stores, grocery stores, drug stores, and via online shops.
Whey protein powder can be helpful for people engaged in weight loss programs and those who live active lifestyles. Protein helps our bodies repair cells; build muscles and bones; and provide energy. This flavorless powder bulks up the consistency of smoothies and resembles a thick milkshake.
Acai berry is a dietary supplement believed to speed metabolism and burn fat, so this nutritional booster is a favorite amongst people that want to lose weight. Acai is also recommended for people that want extended energy and stamina that lasts throughout the day.
Echinacea is a plant that is widely used to help the body fight off many ailments, including flu and colds. People often add Echinacea to morning smoothies during winter months. However, this nutritional booster shouldn’t be used for more than 8 weeks at a time. Additionally, Echinacea should not be used by pregnant and nursing women, children under 12 years of age, or people with comprised immune systems.
Sources:
Whey Protein Institute
WebMD – Acai Berries Health Benefits
Chinese-Herbs.org – Health Benefits of Echinacea