Smoothies are a healthy part of a well-balanced diet because they are made with nutrient-dense ingredients that offer a variety of health benefits. Preparing your own smoothie allows you to control what goes into it, making it easy to keep it healthy. A smoothie is a good choice for breakfast, a snack or dessert and is portable so that you can drink it on the go.
Ingredients
The primary ingredient in a smoothie is fruit, which is combined with yogurt or milk. Using low-fat dairy in your smoothie keeps the fat and calorie count low, but still offers a good amount of calcium. Mixing up the fruits you make a smoothie with allows you to create new tastes. Try berries, bananas, mangoes, kiwis, peaches, melon and papaya.
To make a smoothie, place fruit, yogurt or milk and few ice cubes in a blender and puree until the desired consistency is reached.
Nutrients
The fruit used to make a smoothie contains several essential nutrients, including vitamins A and C, potassium, iron and magnesium. Vitamins A and C are important for immunity, would healing, teeth and gum health and vision. Potassium regulates blood pressure, iron helps your blood carry oxygen throughout your body and magnesium helps keeps your bones healthy. Fruit is also a good source of fiber, which regulates digestion, controls appetite and helps maintain healthy cholesterol levels. Low-fat yogurt or milk adds calcium to your smoothie, which is important for your bones as well as protein for healthy muscles, skin, hair and nails. Some smoothie recipes call for vegetables, which increases your nutrient intake, while the fruit covers up the less-than-sweet flavor of the vegetables.
Health Benefits
Incorporating smoothies into your meal plan offers several benefits to your health. By using the right ingredients, such as pure fruits and vegetables and not ice cream or sugar, you create a smoothie that is low in calories, making it a good choice if you are watching your weight. The fiber in fruit fills your stomach and prevents hunger between meals, making it a healthy way to control your appetite. The antioxidants in fruit may fight free-radical damage that might contribute to the development of certain cancers. A diet in rich in fruit is associated with a possible decreased risk of heart disease, stroke, bone loss and kidney stones.
Recommendations
A homemade smoothie is a healthy choice, but the ones sold at juice bars and restaurants are often high in calories, fat and sugar. If you are ordering a smoothie away from home, request low-fat milk or yogurt. Avoid juice because it adds additional calories and is usually not 100-percent fruit juice. Avoid smoothies made with chocolate, ice cream, sherbet, caramel or full-fat dairy products because they are not as healthy. Order a small smoothie to control fat and calorie intake.
References
- Eating Well: Quick and Healthy Smoothie Recipes and Tips
- Eat Better America: Anytime Smoothies: Yummy and Packed With Essential Nutrients, Smoothies Deserve a Spot In Your Healthful Diet
- Health: 11 Healthy Milkshakes and Smoothies
- Centers for Disease Control and Prevention: Key Nutrients in Fruits and Vegetables
- U.S. Department of Agriculture: Why Is It Important to Eat Fruit?
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