Smoothies may resemble milkshakes, but they confer health benefits. Smoothies contain a mixture of fruit, ice and yogurt or milk. To increase the health benefits of smoothies, add liquid or powdered vitamin supplements, nuts, oats, grain or heart healthy oils. In addition to health-boosting smoothies, make nutrient-rich juice with fresh fruit and vegetables.
Antioxidant Boost
Give your immune system a boost by increasing your antioxidant consumption. Antioxidants work to fight free-radicals that cause cancer and heart disease, as well as bacterial and viral infections. According to the MayoClinic.com taking antioxidant supplements may be harmful to your health, but eating foods that contain them reaps health benefits. Foods such as blueberries, blackberries, raspberries, strawberries, cherries, plums, oranges, pistachios and oats contain large quantities of antioxidants.
High-Fiber Smoothie
Dietary fiber is necessary for easy digestion and for the health of your digestive system. There are two forms of dietary fiber, soluble and insoluble. Insoluble fiber creates bulk, which helps move food through the digestive system. MayoClinic.com states that a diet high in dietary fiber helps reduce the risk of developing Type 2 diabetes. Foods that contain insoluble fiber include whole-wheat flour, wheat bran and nuts. Soluble fiber lowers cholesterol and glucose levels. Soluble-fiber food sources are oats, apples and citrus fruit.
Heart-Healthy Drink
Increase your heart health by adding heart-healthy fat to your drink or smoothie. Unhealthy saturated fat, trans fat and cholesterol increase the risk of developing Type 2 diabetes, obesity and cardiovascular disease. When making a smoothie, choose low-fat or non-fat dairy products to reduce your intake of saturated and trans fats. Increase your intake of unsaturated fat. Monounsaturated fats regulate blood cholesterol and reduce your risk of heart disease and help control blood sugar levels in diabetics. according to MayoClinic.com. Polyunsaturated fat, contained in plant-based foods, helps prevent the risk of developing Type 2 diabetes, heart disease and also improves blood pressure. Nuts and fish oil contain monounsaturated and polyunsaturated fats.
Repair
When exercising, your muscles may be overstretched or fatigued. Carbohydrates provide energy, dietary fiber and antioxidants as well as muscle-repairing qualities. The more active you are the more you have to replenish your body with carbohydrates. The carbohydrates contained in grains, fruits and dairy helps to restore muscles, according to CNN Health.
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