Smoothies are a cool snack or meal replacement on a hot day, and can also help supplement your diet with fruit, fiber and nutrients. With careful planning and healthy ingredients, your smoothies can be rich sources of vitamins and minerals, and an easy way to get the nutrients you might be lacking. Do not rely on smoothies for your main source of vitamins; it is important to eat a balanced diet and take supplements if your doctor recommends you do so.
Step 1
Pour fortified milk, soy milk or orange juice into the blender with other smoothie ingredients to get extra vitamins and minerals such as calcium, vitamin D and vitamin C. These nutrients help keep your bones healthy and your immune system functioning properly.
Step 2
Add vitamin powder or liquids to smoothies. Various kinds of vitamin powders are available, and you can add the specific vitamins you might be lacking. You can find these products at health food stores, vitamin stores or nutritional supplement websites.
Step 3
Pack your smoothie with fruits and other ingredients high in vitamins that meet your needs. Fruits with lots of vitamin C include blueberries, strawberries and oranges. Good sources of vitamin A for smoothies include peaches and mangoes, and peanut butter can be used to add folate, vitamin E, vitamin K, niacin and other nutrients to a smoothie.
Tips and Warnings
- You can also add protein powder to your smoothies. This might be especially helpful for vegetarians who might not be getting adequate amounts of protein.
- Do not add excess vitamins to your smoothies; too much of a vitamin can cause adverse side effects and will not provide added benefit. Before using vitamin powders or liquids, talk with your doctor to make sure they are safe for you to use.
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