An easy way for individuals to nourish and replenish the body with all the essential nutrients needed for a healthy lifestyle is to incorporate the fruit smoothie into their diets. Fruit smoothies are easy to make and all that is required is a fruit, blender, and ice, base like yogurt, milk or powders. Incorporating fruit smoothies into the normal diet can promote a number of beneficial health benefits.
Minerals and Vitamins
There are six different types of fruits that contain a multitude of minerals, vitamins, enzymes and antioxidants. These will include: Citrus fruits like, lemons, limes, tangerines, oranges and grapefruits, melons, pomes, drupes, tropical and berries. The Vitamin C present in most of these fruit varieties assists in boosting the immune system and an effective way for the body to synthesize collagen. Potassium will support heart functioning and a way to maintain normal types of blood pressure. The presence of folate found in fresh fruits will promote healthier cells.
A fruit smoothie diet that contains berry fruit will include grapes, raspberries, cranberries, strawberries, blackberries and blueberries. These fruits contain phytonutrients and antioxidants which assist in fighting off infections and disease and reduce inflammation in the body. Tropical fruits such as mangoes, bananas, pomegranates, coconut, avocado, pineapple and papaya are a good source of manganese and folate which promotes health to the nerves, thyroid gland, blood sugar and bones.
Drupe fruits including plums, peaches, apricots and cherries provide Vitamin C, potassium and beta carotene. The beta carotene assists in vision, and an improvement in the functioning of the immune system. The Pomes fruits like the pears and apples contain high levels of potassium and Vitamin C. While the melon fruits such as casaba, cantaloupe and watermelon contain high levels of vitamin C.
Starting a fruit smoothie diet can assist individuals in receiving adequate amount of fiber into the diet every day. One small serving of most fruits will contain four to seven grams of fiber. This soluble fiber assists in slower digestion and lowers cholesterol and controls blood sugar levels.
The Smoothie Base
When individuals make their own fruit smoothies, the base is an optional choice in adding bulk or added nutrients to the smoothie. Some base ingredients will include: ice, yogurts, soy milk and cow’s milk. Added hydration in fruit smoothies can assist the body in the necessary fluids needed for metabolizing food and then transporting important nutrients. In addition, fruit smoothies containing dairy will contain Vitamin D and calcium for added nutrition and strong bones and teeth.
For individuals who may be looking to either maintain or lose weight, the fruit smoothies should be used to replace a meal and not become an addition to the meal. An example would be to use a smoothie with a dairy base as a breakfast replacement and the water based smoothies as an in-between snack for the day.
Portion control is important in fruit smoothies in order to obtain a desired outcome in health benefits or weight loss goals.