Three Health Benefiting Drinks - We know they're good for us, but what do they actually do?
So I've been asked a lot about smoothies and juices... We all know they're not bad for you, but why should we be having them? Well I've taken some time and done a lot of research and I've come up with some answers. I've got three 'super drink' recipes that should be a staple in any household. You may be surprised by some of the ingredients, but don't judge until you've tried it!
Banana, Kale & Strawberry (approx.16g sugar per drink)
1 banana
6 strawberries
Large handful of kale
200ml skimmed milk
Some of the benefits of kale...
Some of the benefits of banana...
Some of the benefits of strawberries...
Pineapple, Ginger & Coconut Water (approx.16g sugar per drink)
5 pineapple rings
small piece of peeled and grated ginger (or one cube of the frozen ginger)
1 glass (around 300ml) of plain coconut water
Some of the benefits of pineapple...
Some of the benefits of ginger...
Some of the benefits coconut water...
Berries, Beetroot & Spinach (approx.9g sugar per drink)
Small handful of washed blueberries
Small handful of washed raspberries
1 whole, peeled and cooked purple beetroot
Handful of washed spinach
Cold water (enough to reach your desired consistency - I used 200ml)
Some of the benefits of blueberries and raspberries...
Some of the benefits of beetroot...
Some of the benefits of spinach...
Tips, Tricks & Hints
Sources
Some of the sources I used for my post were;
NHS Live Well
BBC Good Food
Live Science
Authority Nutrition
Medical News Today
Disclaimer
I am not a qualified nutritionist, all claims made in this post have been made on well documented research, evidence and studies. For further information about healthy eating and food associated with helping medical conditions, consult a health professional.
So I've been asked a lot about smoothies and juices... We all know they're not bad for you, but why should we be having them? Well I've taken some time and done a lot of research and I've come up with some answers. I've got three 'super drink' recipes that should be a staple in any household. You may be surprised by some of the ingredients, but don't judge until you've tried it!
Banana, Kale & Strawberry (approx.16g sugar per drink)
1 banana
6 strawberries
Large handful of kale
200ml skimmed milk
Some of the benefits of kale...
- High in iron (great if you're a vegan/vegetarian and aren't eating red meat). Iron is essential for haemoglobin production and good liver function.
- High in calcium - great for protecting against osteoporosis.
- High in vitamin A, which is great for your skin, vision and (when eaten regularly) can help prevent some lung and oral cancers!
- 1 portion contains 10% of your essential omega-3. Omega-3 can help fight against arthritis and autoimmune disorders.
Some of the benefits of banana...
- They contain something called 'pectin' - this is a nutrient that helps regulate blood sugar levels. This means that you won't have a high, and then a massive come down after eating a banana, unlike sweets, chocolate or other refined sugar products.
- Tryptophan is found in bananas, and this is converted into serotonin - a happy mood neuro-transmitter.
- Bananas are high in vitamin B6 which means they can help aid weight loss, reduce swelling and strengthen the nervous system.
Some of the benefits of strawberries...
- High in vitamin K - a regulator for blood clotting!
- They contain a high level of flavonoids which means they have a lot of antioxidants.
- They have a decent amount of folic acid in them, this is particularly useful for women trying to conceive for a baby, as folic acid may reduce neural tube defects!
Pineapple, Ginger & Coconut Water (approx.16g sugar per drink)
5 pineapple rings
small piece of peeled and grated ginger (or one cube of the frozen ginger)
1 glass (around 300ml) of plain coconut water
Some of the benefits of pineapple...
- One portion contains half your recommended daily intake of vitamin C.
- It has a high manganese content, one portion has 75% of your recommended daily intake. Manganese is essential for developing strong bones and connective tissue.
- It can help the prevention of blood clots - perfect for those in high risk groups, such as frequent fliers and people who take the oral-contraceptive pill. Pineapple helps because it contains bromelain.
Some of the benefits of ginger...
- It has high phenolic compounds - this means it can help relieve gastrointestinal irritation, good for IBS sufferers.
- It helps reduce nausea - brilliant for pregnant women, as it's a natural and well documented way to help alleviate the nausea caused by morning sickness.
- It helps you stay warm! Ginger is a diaphoretic, which means it promotes sweating which warms your body up.
Some of the benefits coconut water...
- It's a great hydration booster (particularly for those who work out) - it contains a high level of potassium which you lose when you sweat during a workout. Sports drinks serve the same purpose but often have up to five times the amount of sugar than coconut water!
- It's fat and cholesterol free!
Berries, Beetroot & Spinach (approx.9g sugar per drink)
Small handful of washed blueberries
Small handful of washed raspberries
1 whole, peeled and cooked purple beetroot
Handful of washed spinach
Cold water (enough to reach your desired consistency - I used 200ml)
Some of the benefits of blueberries and raspberries...
- Just like strawberries, they are packed with antioxidants. Studies have shown that the antioxidants found in berries can help prevent ageing and even help reduce the damage caused by cancers.
- Low in calories and naturally fat free!
- High in vitamin C and K.
Some of the benefits of beetroot...
- They have a high nitrate level - this can help aid people trying to lower their blood pressure.
- Some newer studies have suggested that beetroot can slow down the progression of dementia - studies are relatively new and more research needs to be done, but so far the results are very promising.
- It helps when you're getting busy... It contains boron - a chemical that that is important for the production of the human sex hormone.
Some of the benefits of spinach...
- It is high in iron - central to function of red blood cells and energy production!
- It's so full of vitamin K, in fact, it is one of the best vegetables to eat if you want to have a higher intake of vitamin K.
- It's high in vitamin A, which plays a vital role for immune system health and healthy vision.
Tips, Tricks & Hints
- I have recently purchased a Russell Hobbs Mix and Go Cool blender and it's amazing. Your blender turns into your drinking cup, so less washing up and quick and easy on the go! It also has a ice block you freeze, that screws into your drink cup, to keep your drink cold. Type this code into Amazon to see the product: B00H847SD8
- All the ingredients in these recipes are literally put in the blender, there is no real recipe, and the desired consistency is really up to you.
- I prepare all the ingredients for my smoothies and then put them in freezer bags and freeze them. Just take them out in the morning for about half an hour before using, and you've got it all ready, less mess, fresher ingredients, no need for ice and a lovely, cold drink!
- Be sugar aware - the sugar in these drinks is natural sugar, which is obviously better than refined sugar in products like chocolate. Your recommended sugar intake (according to the NHS), is 30g a day, for people over the age of 11. I have included the average sugar intake, although it may be more or less depending on size of fruit used, etc.
Sources
Some of the sources I used for my post were;
NHS Live Well
BBC Good Food
Live Science
Authority Nutrition
Medical News Today
Disclaimer
I am not a qualified nutritionist, all claims made in this post have been made on well documented research, evidence and studies. For further information about healthy eating and food associated with helping medical conditions, consult a health professional.