Delicious smoothies made with nutrient-dense and flavorful superfoods are a great option if you want a balanced diet. In this article, let’s discuss the best 5 superfoods out there, which will make your smoothies lip-smacking as well as healthy. Let’s jump in!
Kiwifruits
Vitamins, minerals, dietary fibers, antioxidants, and phytonutrients abound in kiwifruits. A kiwifruit contains around 10 grams of carbs, of which 2-3 grams is dietary fiber. As a result, they are an excellent source of low-glycemic-index carbs.
Vitamin C, A, K, B6, E, magnesium, selenium, zinc, folate, potassium, and calcium are all abundant in kiwis. It contains antioxidants such as vitamin C and E, as well as carotenoids such as lutein, zeaxanthin, carotene, chlorophylls, quinic acid, caffeic acid, and phenolics.
It contains three times as much vitamin C as an orange and meets your entire daily vitamin C need. It also fulfills around 70% of vitamin K needs. Owing to its nutritional supremacy, it's used in super greens capsules and supplements.
Blueberries
Flavor-rich and deep blue-colored blueberries are everyone’s favorite. Blueberries are one of the best sources of antioxidants found in nature. Antioxidants such as ellagic acid, vitamin C, and vitamin A are abundant in these foods. The most antioxidant-rich berries are blueberries, particularly wild blueberries.
It’s high in anthocyanins, a type of antioxidant that belongs to the flavonoid family. These are helpful against neurodegenerative diseases, cardiovascular diseases, malignancies, diabetes, inflammation, and other degenerative conditions.
Blueberries also contain vaccinium, a powerful antioxidant with antibacterial and cancer-fighting effects.
Kale
Kale is the go-to veggie if you want green smoothies. Kale is packed with nutrients that are beneficial for health. Just 70 grams of kale can meet your daily vitamin A, C, and K requirements. Kale is an excellent source of dietary fiber and a good source of prebiotic carbohydrates. Its calcium bioavailability is considerably greater than that of milk! It's the predominant ingredient in super greens supplements.
Vitamin A, C, K, dietary fiber, folate, potassium, magnesium, calcium, iron, and many antioxidants are all found in kale. Kale is also high in nitrates, which have been shown to lower cardiovascular risk factors in studies. Nitrates control blood pressure and promote arterial elasticity, protecting the arteries from injury.
Banana
Bananas are the most used ingredient in smoothies. Bananas have several bioactive antioxidants like phenolics, carotenoids, biogenic amines, and phytosterols. It's a great energy-boosting superfood.
Polyphenols, found in trace amounts in the fruit, act as antioxidants, helping prevent degenerative metabolic disorders. Resistant starch, an indigestible component found in bananas, retards the digestion and absorption of sugars and fats. As a result of this phenomenon, bananas are a popular fruit among people with diabetes.
Strawberries
Strawberries are chock-full of antioxidants, minerals, and vitamins. This is most likely why these fruits have such anti-inflammatory qualities. The most prevalent strawberries are ellagic acid and flavonoids such as anthocyanin, catechin, quercetin, and kaempferol. These antioxidant chemicals in strawberries help lessen the risk of cardiovascular events by inhibiting LDL-cholesterol oxidation, improving vascular endothelial function, and reducing the tendency for blood clotting.
Research on 38,176 women showed that the women who ate at least two strawberries each week had a 14 percent lower likelihood of having high levels of inflammatory markers in their blood.
Furthermore, berries include two chemicals, rutin, and quercetin, which are powerful health-promoting agents that reduce arthritis-related inflammation. Quercetin is also proven to inhibit the inflammatory process linked to Rheumatoid arthritis.
Strawberry extracts are also proven to suppress COX enzymes in vitro, which could help control the inflammatory response. Strawberry chemicals have been shown to have anticancer properties and the ability to slow down the aging brain. It's one of the best super reds supplement ingredients.
There we are! Make your bowl of mouth-watering, healthful smoothies now! What else do you think will add to this list? Comment below.