Green smoothies are a way of turning food into medicine. Given the enormous micronutrients that they contain, taking up the daily habit of consuming smoothies could be a direct ticket to improving your health, research shows.
Before we delve into the many advantages of taking this beverage, let us look at what they are and how they are made.
Green smoothies are health shakes made from blending or pureeing vegetables, fruits, water, and other herbal ingredients.
Common vegetables used for this purpose include celery, lettuce, spinach, kale, cucumber and zucchini. Some herbs that work just as well include mint and parsley.
You may counter the bitter aftertaste of the vegetables with fruits like apples, pears, kiwi, strawberries, papaya, mangoes, pineapples, grapes and plums.
Some people make their green smoothies a little sweeter using stevia leaf or coconut water. They may add nutrients like cinnamon, turmeric and ginger for other health benefits.
Healthy fat can come from flax, chia, sunflower, avocado, and nuts. Now that you know how to make them, here is why you should take them daily.
Benefits of Drinking Green Smoothies Everyday
1. May Speed Up Weight loss
This is the number one reason why you should consider the drink. Green smoothies have few calories and they also curb cravings.
In this study, the researchers found that people who took vegetable and fruit diets for a period of time lost more weight than those who did not.
In the recent past, controversy has arisen over this effect. Some people think that smoothies are not sustainable.
That is true if smoothies are the only food you eat. However, this is not what we are suggesting. Take green smoothies in the morning and use them in combination with other healthy diet choices later in the day.
This article has plenty of breakfast smoothies you can choose from.
2. May Help Lower Risk of Cancer
The high incidents of cancer suggest that lifestyle choices are predisposing people to the ailment. You can protect yourself against this deadly disease by taking green smoothies.
The vegetables and fruits in them have a myriad of antioxidants and free radicals that are helpful in cancer prevention.
In this research, people eating low fiber, high fiber and habitual fiber were compared for susceptibility to pelvic cancer. The people eating high fiber had better outcomes in protecting themselves against radiation-induced pelvic cancer. That notwithstanding, greens are not a proven cure for cancer.
3. Green Smoothies Skyrocket Energy Levels
Even though greens are not an obvious source of glucose, they could be your gateway out of lethargy and constant weariness.
Fruits and vegetables work because of their low glycemic index. This refers to how quickly the carbohydrates in your diet are turned into glucose.
If a food is broken down slowly, the amount of blood sugar is likely to remain constant and you will feel energized throughout. This is exactly what happens to high-fiber foods like the ones in a green smoothie.
4. Boosts Your Immunity
The benefits to your immunity come from the rich array of vitamins found in fruits and vegetables.
For instance, vitamins A and C are helpful in improving metabolites which control immune responses and killer cell action in the body.
Research shows that taking a diet rich in minerals and vitamins is good for the immune system.
5. Good for Bone Health
Foods like spinach, kale, carrots, and mango are packed with Vitamin A which is pivotal in building strong bones. The vitamin works by helping to configure bone-building cells.
Vitamin K and Vitamin C are also quite helpful because of their effect on collagen (a foundation element in bone formation) and fracture mineralization, respectively.
Sources of these vitamins available in green smoothies include strawberries, broccoli, oranges, parsley, cabbage and Brussels sprouts.
6. May Prevent Cardiovascular Diseases
Heart disease stems from the hardening and narrowing of blood vessels leading or leaving the heart. This comes from an increase in blood cholesterol.
When you take vegetables and raw fruits in your diet, you reduce the amount of cholesterol in your blood and thus insulate yourself from cardiovascular illnesses.
This research shows that a vegetarian diet reduces susceptibility to heart attack significantly.
7. Mental Clarity and Low Depression Risk
A relationship exists between consumption of fruits and vegetables and mental health.
One study established that the above nutrients affect neurotransmitters (pathways that convey information to and from the brain) positively.
The antioxidants in most foods in a green smoothie are helpful in lifting a person’s mood and reducing depressive symptoms.
In this study, it was found that taking 5 servings of fruits and vegetables daily could minimize a person’s likelihood of developing depression.
8. Green Smoothies May Improve Digestion
Green smoothies are rich in fiber, which is essential in proper digestion. Fiber helps to stimulate the movement of bowels. That way, you can remove stool from your body easily.
Additionally, vegetables have certain nutrients that feed healthy bacteria and thus boost digestion. People who are constipated, gassy or nauseas may need green smoothies to offset their digestive problems.
9. Skin, Hair and Nail Growth
If you want to look beautiful, the secret may not be what you put on your body but what you take in.
Antioxidants in vitamin C rich foods like blueberries and kiwi fruit have anti-ageing properties.
Many of the food types in these smoothies have nutrients like zinc, iron and manganese. These are essential for making skin firm and radiant, hair long and shiny and nails long and smooth.
10. May Help Manage PMS
Some women experience premenstrual syndrome (PMS) during their menses. This may be characterized by irritability, abdominal cramps, bloating and fatigue.
To minimize these symptoms, take spinach and kale in smoothies. They are rich in iron and magnesium thus reducing the fatigue or dizziness that comes with reduced iron. The fruits in the green smoothies are helpful in minimizing bloating.
11. Seasonal Allergy Management
Some people react to pollen, adverse cold, weeds or grass. Citrus fruits, which are plentiful in green smoothies, minimize irritation in the upper respiratory area.
People with these allergies also suffer from inflammation. Therefore, they require foods that are rich in antioxidants to help minimize those reactions.
12. May Help Fight Inflammation
Inflammation happens when your immune system is triggered without having any foreign invaders. This could be due to the foods you eat. You want to stay away from refined meals and beverages as they trigger the problem.
Conversely, eating green leafy vegetables and fruits helps to tame inflammation. Examples include kale, cherries, collard, and oranges. All these foods found in green smoothies release natural antioxidants that fight inflammation.
If you need a super meal that contains the benefits of many nutrients in one, then consider green smoothies.
The mixture of vegetables and fruits (sometimes, natural fats and protein) can go a long way in improving your life.
The secret to reaping these rewards is to ensure that you have a diverse array of nutrients and minerals in your smoothie.
Make sure that vegetables account for the highest portion of your mixture, then fruits then other herbs or additives.
If your goal is to lose excess weight, then green smoothies alone may not do the magic. Follow this step-by-step system to lose as many as 10 pounds in 7 days.[related_posts_by_tax posts_per_page="4"]