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Smoothies
are a great way to increase your consumption of fresh fruit and vegetables.
Over the past 10 years of perfecting smoothies, I have found that certain
fruits work better in smoothies than others, and that including
high-antioxidant rich fruits into your smoothie will give you the biggest bang
for your buck. Read on to find out 10 different fruits that you should
definitely start adding to your smoothies TODAY!
Cherries
Cherries
are a popular summer fruit and should be eaten while they are in season. They
are very high in antioxidants called anthocyanins, which help lower your risk
of developing heart disease and cancer. They also help promote healthy skin and
brain cells. Cherries are also great anti-inflammatory fruits, and have been
shown to act just as effectively as the painkiller ibuprofen. Make sure you
choose deep, dark, red cherries (not light coloured – those are un-ripe), and
be sure to pit the cherries before you blend.
Bananas
Bananas
are an amazing power food! They help individuals overcome depression because of
their high levels of tryptophan (which is converted into serotonin in the
brain; the happy-mood brain neurotransmitter). They protect against muscle
cramps during workouts and counteract calcium loss during urination and build
strong bones. They also improve your mood and reduce PMS symptoms and help
individuals lose weight via their fat-metabolizing resistant starch. Make sure
to include ripe, spotty bananas in your smoothies as these are the kind that
will help you gain these awesome benefits!
Berries
Berries
are one of the best foods to include in your smoothies, especially because they
are the fruits with the highest levels of antioxidants. Berries help lower your
risk of certain cancers, and improve memory function and urinary tract health,
as well as promote healthy aging. Berries are also very high in fiber which
helps to maintain a healthy GI tract, lower blood cholesterol and reduce heart
disease. Another compound in berries called “ellagic acid” is a potent
anti-carcinogen, which has anti-viral and anti-bacterial properties. I would
recommend putting around 1-2 cups of berries per smoothie (make sure you buy
organic berries! Conventional berries are one of the highest sprayed fruits out
there!)
Peaches
& Nectarines
Peaches
and nectarines are both very high in beta carotene which is essential for eye
health (helps improve vision health by increasing circulation of blood in the
eyes, and other body parts). Vitamin C content in these two fruits are also
wonderful for skin care and reducing dark circles under the eyes and fine lines
and wrinkles. Peaches and nectarines are great toxin cleansers as well, and
their high fiber and potassium content reduces kidney related diseases and
reduces risk of developing ulcers. Add 1 or 2 peaches or nectarines to your
next smoothie – be sure to remove the pit!
Mangos
Antioxidant
compounds in mango have been found to protect against a variety of cancers like
colon, break, leukemia, and prostate. Mangos are high in fiber, pectin, and
vitamin C too, which helps lower serum cholesterol levels and helps clear the
skin. Adding a cup or two of mango to your smoothie will ensure your body
benefits from the mango’s amazing properties.
Pineapple
Who
doesn’t love pineapple? Make sure you choose ripe pineapple (the green leaves
on top start to turn brown when it is just about ready), otherwise, you will
have battery-acid mouth for the rest of the day! Did you know that pineapples
are incredibly high in vitamin C, so they help boost the immune system and keep
our gums healthy. Pineapples are also high in manganese, which is a trace
mineral needed by your body to help build bones and connective tissues. They
also lower your risk of developing age-related macular degeneration and the
bromelain in pineapple helps alleviate inflammatory-related diseases like
arthritis!
Oranges
Oranges
are a definite power food! They literally dissolve the mucus in your body and
get rid of nasty blockages that may be causing a variety of underlying bodily
issues. Oranges are rich in limonoids which help fight a number of cancers
including skin, lung, breast, stomach and colon. They also help reduce the risk
of kidney stones and help lower cholesterol because of the high content of
soluble fiber. Not only that, but this fruit is very high in potassium, an
electrolyte mineral required for proper heart and nerve function. Last but not
least, we all know the orange is high in vitamin C, which keeps our immune
system strong and healthy! Juice a couple oranges for your next smoothie
instead of buying pasturized orange juice which is very low in bioavailable
nutrients.
Papaya
Papaya
is a great fruit for improving skin health and fighting against acne and skin
infections. It is very rich in fiber which helps lower cholesterol levels and
contains enzymes which prevent the oxidation of cholesterol (in turn, helping
to prevent heart attacks). The enzymes in papaya are also wonderful for
relieving constipation and diarrhea, and helps to cure infections of the colon.
The seeds are great for ridding the body of intestinal worms too! Put 1-2 cups
of ripe papaya in your next smoothie!
Grapes
Grapes
contain resveratrol which helps assist with weight loss by 1) reducing the
cells’ ability to store fat; and 2) causing the fat to disintegrate 246% higher
than normal! Resveratrol also improves blood vessel dilation, allowing blood to
flow more easily through blood vessels. Grapes also protect the brain, thanks to
resveratrol which cleans up brain-damaging plaques and free radicals (both of
which are linked to Alzheimer’s disease). I sometimes like making an all-grape
smoothie, with 1-2lbs of grapes in a blender, pulse blended for 30 seconds and
you are good to go!
Kiwi
Finally,
the kiwi is a great fruit to add to your smoothies! They contain a
protein-dissolving enzyme which helps digest meals more efficiently and have
high levels of potassium which helps manage our blood pressure. Kiwis have been
found to protect the cell DNA from oxidative damage (something that leads to
many cancers), and the high vitamin C content boosts your immunity. The fiber
on kiwis are great for removing toxins from your intestinal tract too! Putting
a couple ripe kiwis
in your smoothie will allow you to reap these awesome benefits!
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