First I'm going to share the recipe with you, and then I will write some of the health benefits of each of the ingredients I used:
*note: you will need a blender in order to make this. Also, don't forget to thoroughly wash all of the fruits and veggies before adding them into the blender, and try to use as many certified organic products as you can afford~
SUPER SMOOTHIE INGREDIENTS:
(this recipe makes approximately enough for 3-4 people)
1. One whole banana
2. Two cups fresh blueberries
3. Five big strawberries (about 2 cups chopped)
4. Three big organic kale leafs (about 5 cups chopped)
5. Seven organic raw cacao beans
6. Clover Honey (true source certified), 1+ 1/2 tablespoons
7. Organic cold pressed Coconut Oil, 2 big tablespoons
8. One cup of drinking water
9. Three cups of ice
~ let it blend on high speed for 30 - 40 seconds, or to the consistency that you prefer ~
ALL DONE! Pour mixture into a glass and enjoy <3
1. Bananas:
Known to be full of potassium, bananas can help ease menstrual cramps and muscle tension. Potassium is also known to help keep our nervous system healthy and balanced. In addition, it helps lower blood pressure, preventing cardiovascular disease, and even contributes to healthy bones!
Other health benefits of bananas include:
- preventing stomach ulcers, and other stomach wounds.
- regulating acid and keeping the stomach settled, so it's perfect for days when you feel sick and are having a hard time digesting and keeping food down.
- not surprisingly, bananas also help you poop better; if you're experiencing diarrhea, your body is losing a lot of important nutrients which can be put back into your body by eating a banana. Additionally, because they're full of fibers like pectin, bananas can also ease constipation by normalizing your bowel movements.
- promotes kidney health (in fact, studies have shown that women who eat bananas 4-6 times a week have a 50% less chance of developing kidney cancer!!!)
- protects eyesight
- enhances mood
Important vitamins and nutrients in bananas include vitamin C, vitamin B-6, manganese, fiber, iron, magnesium, calcium, phosphorus, vitamin E, vitamin A, folate, carotene, choline, and several types of amino acids.
2. Blueberries:
These berries are known to be extremely high in antioxidants, which help prevent cancer in the body by fighting free radicals. In fact, blueberries have more antioxidants than any other fresh fruit in the world! If you want a more in depth explanation of why antioxidants are so important for us you can check out one of my earlier articles about Raw Cacao Beans~
Other health benefits of blueberries include:
-promoting brain and nervous system health
-helps improve memory
-slows aging process
-high in fiber
-high in vitamin C
-full of phytonutrients (helps prevent cardiovascular disease and prevents inflammation in the body)
-good source of manganese (helps burn stored fat in our bodies into energy)
3. Strawberries:
Other health benefits of strawberries include:
-promote eye health (prevents cataracts, and strengthens the cornea and retina)
-helps our bodies fight cancer!
-slows skins aging process by preventing wrinkles
-helps our bodies fight bad cholesterol
-reduce inflammation of the joints, preventing arthritis
-regulate blood pressure
-naturally whitens teeth
-helps in weight loss (really low in sugars and carbohydrates, so they make for great snacks)
-promotes pre-natal health (strawberries contain Folate, a B vitamin, which helps in the development of the babies brain, skull, and spinal chord) so it's very important to eat strawberries, especially in the early stages of pregnancy!
4. Kale:
I copied the information for the health benefits of Kale straight from www.mindbodygreen.com :
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
5. Raw Cacao Beans:
Please refer to one of my earlier articles called "Cacao: King of Superfoods" which I specifically wrote in order to explain all of the wonderful health benefits of this amazing food!
http://jannahealth.blogspot.com/2012/05/cacao-king-of-superfoods.html
http://jannahealth.blogspot.com/2012/05/cacao-king-of-superfoods.html
6. Clover Honey:
Because I've always been very anemic, my grandmother forces me to eat spoonfuls of honey every time she is over at our house. The reason for this is that it helps quickly raise my blood pressure, which eases my dizziness and nausea. However, there are many more health benefits to eating honey, and specifically Clover honey:
-promotes wound healing
-anti-inflammatory
-high amounts of iron, potassium, copper, and vitamin C
-interestingly enough clover honey, specifically, has the ability to lower blood pressure (but it should not be taken as a substitute for the blood pressure medicine that your doctor has prescribed you)
-stops growth of deadly tumors in the liver
-prevents bacterial growth (has antibacterial properties)
-treats burns, when used externally
-good for getting rid of a cough
-prevents aging, when used externally on the skin AND when ingested
7. Coconut Oil:
Here's a long, impressive list of health benefits copied from www.coconutresearchcenter.org about coconut oil:
Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.
Expels or kills tapeworms, lice, giardia, and other parasites.
Provides a nutritional source of quick energy.
Boosts energy and endurance, enhancing physical and athletic performance.
Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
Improves insulin secretion and utilization of blood glucose.
Relieves stress on pancreas and enzyme systems of the body.
Reduces symptoms associated with pancreatitis.
Helps relieve symptoms and reduce health risks associated with diabetes.
Reduces problems associated with malabsorption syndrome and cystic fibrosis.
Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
Helps protect against osteoporosis.
Helps relieve symptoms associated with gallbladder disease.
Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.
Improves digestion and bowel function.
Relieves pain and irritation caused by hemorrhoids.
Reduces inflammation.
Supports tissue healing and repair.
Supports and aids immune system function.
Helps protect the body from breast, colon, and other cancers.
Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
Helps prevent periodontal disease and tooth decay.
Functions as a protective antioxidant.
Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
Does not deplete the body's antioxidant reserves like other oils do.
Improves utilization of essential fatty acids and protects them from oxidation.
Helps relieve symptoms associated with chronic fatigue syndrome.
Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
Reduces epileptic seizures.
Helps protect against kidney disease and bladder infections.
Dissolves kidney stones.
Helps prevent liver disease.
Is lower in calories than all other fats.
Supports thyroid function.
Promotes loss of excess weight by increasing metabolic rate.
Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
Helps prevent obesity and overweight problems.
Applied topically helps to form a chemical barrier on the skin to ward of infection.
Reduces symptoms associated the psoriasis, eczema, and dermatitis.
Supports the natural chemical balance of the skin.
Softens skin and helps relieve dryness and flaking.
Prevents wrinkles, sagging skin, and age spots.
Promotes healthy looking hair and complexion.
Provides protection from damaging effects of ultraviolet radiation from the sun.
Helps control dandruff.
Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
Has no harmful or discomforting side effects.
Is completely non-toxic to humans.
8. I think by now we all know the hydrating benefits of water, which are incredibly important, but you should keep in mind that water should be something you are constantly drinking throughout the entire day. The small amount of water you add into this smoothie is not nearly enough to sustain you, even for an hour.
Here is a list of the numerous benefits of drinking water, which I found at blogs.tribune.com.pk :
1) Water is the only liquid on Earth that safely reduces weight. It removes the by-products of fat and keeps you fresh and healthy.Drinking water regularly, suppresses your appetite to a great extent and limits your food intake. Another distinct feature of water is that it literally contains no calories, hence, contributing significantly toweight loss
2) Do you want to look younger? Problem solved! Just drink lots of water every day! Water is a perfect replacement for your expensive ageing treatments. It moisturises your skin and keeps it fresh and glistening thereby enhancing its overall appeal. In addition, it helps maintain the elasticity and suppleness of the skin and prevents dryness by detoxifying the skin. Hence, one should strictly avoid dehydrating foods and beverages such as caffeine (cola, chocolate, coffee, tea) and alcohol
3) Drinking enough water can also combat skin disorders such as eczema, psoriasis, dry skin, wrinkles and spots
4) Water is an essential component required for the effective working of our body since body parts including our brain and the various tissues are mostly composed of water. Considering this, water can significantly improve our ability to think and make us energetic too.
5) Water removes toxins and most of the waste products from our body contributing to a healthy quality of life. If our body lacks water then our heart has to make an extra effort to pump fresh oxygenated blood to our organs causing severe health issues
6) A study conducted in the Loma Linda university in California, involving 20 men and woman in the age range of 38 to 100 years, concluded that those who drank enough water throughout the day were less likely to have a heart attack (41% in women and 54% in men). Hence, it can be suggested that if you substitute water with milk, tea, coffee or other beverages then you will have increased chances of incurring a heart attack, with a precise rate of 50% in women and 46% in men.
7) Water helps to relieve headaches and back pain. Although there are many reasons that contribute to headaches, dehydration is one of the most common ones
8) Regular intake of water increases your metabolic rate and improves your digestive system. If you are constipated, try drinking more water - it can work wonders!
9) Drinking plenty of water helps fight against the flu and other ailments like kidney stones. Water, along with lemon or lemon juice is often used to overcome respiratory diseases, intestinal problems, rheumatism and arthritis. On the whole, water plays a fundamental role in strengthening your immune system
10) Research suggests that drinking substantial amounts of water is likely to reduce the risks of bladder and colon cancer. This is because water has the ability to dilute the concentration of cancer-causing agents in the urine and reduce the time they take to come in contact with the bladder lining
11) The human body needs a neutral Ph 7 range in order to function properly. Drinking enough water throughout the day helps maintain this balance.
I hope you enjoy this smoothie as much as I do, and please share any other smoothie recipes you love in the comment section below! Until next post,
<3
Ani
