You know we're a littleĀ obsessed with our superfood smoothies here at Vitasave, so we wanted to share some of our top tips to make your own superfood smoothie at home!Ā
What is a superfood smoothie?Ā
Let's first define what a superfood is, shall we? Superfoods are simply foods that are particularly nutrient dense.
Some popular examples of superfoods include acai berry, bee pollen, collagen, moringa powder, wheatgrass powder, ashwagandha, goji berries, spirulina, matcha, maca, and cacao.
However when it comes down to it, superfoodsĀ are more of just a marketing term and can really be defined by any food that providesĀ nutritional benefits such as leafy greens, cruciferous vegetables, nuts and seeds, berries, green tea, ginger, kale, salmon, turmeric, and garlic.
How to make your own superfood smoothie
ThereĀ are a few things toĀ know when it comes to making the perfect smoothie:Ā
LiquidĀ Ā
You can choose from a variety of options such as coconut milk, kefir, water, coffee, and plant based milks.
Typically 1/2-1 cup is all you need. Fruit juice can be included however we recommend keeping it low to avoid excess sugar.Ā
Fruits & vegetables
If you're a picky eater this is one of the easiest ways to sneak in those extra vegetables into your day!Ā Fruits and vegetables that tend to work well include kale, spinach, berries, apples, pears, sweet potato, pineapple, mango, cherries, banana, kiwi, cauliflower, melon, zucchini, and beets.
FatsĀ
Healthy fats are a great addition to keep you satisfied for hours and your blood sugar stable! Options include coconut, avocado, nut butters, chia seeds, coconut or MCT oil, flax oil, flaxseeds...
ProteinĀ
An essentialĀ macronutrient needed for growth and repair processes in the body,Ā protein willĀ also help to stabilize energy and keep you from having blood sugar highs and lows. Add some silken tofu, your favourite protein powder, chia seeds, hemp seeds, or pumpkin seeds!
SuperfoodsĀ
If you're feeling adventurous and want to add a little kick or boost to your smoothie, this is where the superfoods come in! Let's introduce you to a few:
Bee pollenĀ
Don't judge by its small size, bee pollen is a nutritional powerhouse rich in amino acids,Ā vitamins, minerals, enzymes and antioxidants.
Bee pollenĀ has also been shown toĀ improveĀ digestive utilization of nutrients, in fact a study on rats found thatĀ mineral deficient rats absorbed more iron and calcium when they added bee pollen to their dietĀ (1). This is likely due to the various nutrients such as vitamin C found in bee pollen which we know can enhance the absorption of other nutrients.
It has been shown to have many health benefits such asĀ strengthening the immune system, supporting liver health, combatting seasonal allergies, and reducing inflammation.
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AshwagandhaĀ
A traditional Indian adaptogenic herb that has a calming effect on the body and has been shown to significantly reduce symptoms of stress and anxiety and may even help to fight depression (2)(3)(4).
Ashwagandha is the only adaptogen proven to enhance thyroid function byĀ improving serum concentrations of the hormones TSH, T3 and T4 which in turn can improve energy levels and reduce symptoms of fatigue (5)(6). It is commonlyĀ used herb for treating hypothyroidism (7)
AshwagandhaĀ can be taken throughout the day to help with mental stress or in the evening to improve sleep cycles.
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Moringa
Moringa's vibrant greenĀ tone will give your smoothie a boost of colorĀ while your cells will reap the benefits from its many vitamins, minerals, and antioxidants such as calcium, potassium, vitamin C, iron, vitamin A, quercetin,Ā chlorogenic acid,Ā and magnesium (8).
Originating from Southeast Asia and Ayurvedic tradition, this superfood is also known as "the miracle tree"Ā andĀ acknowledgedĀ for its antimicrobial, anti-inflammatory, and antioxidant compounds providing many health benefits inside of the body.
Moringa is also a source of plant based protein packing in 3 grams of protein per tbsp and including all of the essential amino acids.Ā
You can find moringa in powder form making it super easy to add to your smoothie, just a little goes a long way!Ā
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Acai berry
Another small superfood with big super powers! Acai berry is native to the rainforests of South America and is a rich source of omega-3s, 6s, and 9s, vitamin A, vitamin C, vitamin E,Ā magnesium, potassium, and manganese.
Acai berries are shown to contain a higher antioxidant content than your typical berry. Anthocyanins are particularlyĀ worth mentioning as these potent antioxidants give the berries their vibrant purple color and are largely responsible for many of the health benefitsĀ promotedĀ by the acai berry.Ā
Their benefitsĀ are far reaching fromĀ helping to improve cardiovascular healthĀ (8), fighting free radicals and oxidative stress, protecting against neurological disease (9)(10)(11), promoting healthy looking skin and hair to supporting a healthy microbiome (12)(13).
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Superfood smoothies at Vitasave
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Laurence Annez
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