Fruits and vegetables are an essential part of our diet and provide us with many important vitamins and nutrients. Most of us are probably used to getting our daily dose via sliced fruit and cooked vegetables, but there’s a quick, easy and delicious way of changing this up! We show you how to smoothie-fy your way to better health with three healthy recipes from Ms Bibi Chia, Principal Dietitian at Raffles Medical Group.
1. Yellow Smoothie - Healthy Immune System
Vitamin C is important to support the functions of our immune system. It is also needed for healthy skin, and has anti-oxidant properties. Generally, adult men are recommended to ingest at least 90mg a day, and adult women should consume at least 75 mg. Too much of a good thing can be bad though, as Vitamin C might cause nausea, diarrhea and abdominal pain if taken at doses of more than 2g per day.
Curcumin in turmeric has many health benefits and is a strong anti-oxidant. It has natural anti-inflammatory effects on the body, helping with chronic inflammatory diseases. Curcumin could also have benefits for brain and heart diseases, and even certain types of cancer.
- 1 Sungold Kiwi
- ½ Large Mango
- 1 Large Carrot juiced with 1 knob of Turmeric
2. Green Smoothie - Stress Relief
We all could use a little stress-relief from time to time, and this smoothie is an easy way to give your mood a boost. Vitamin B6 is thought to help improve mood and regulate anxiety by helping the production of the ‘happy’ chemical, serotonin, in our brains. Adding Vitamin C from the kiwis to the smoothie also has the effect of increasing iron absorption from the spinach.
- 1/2 cup of Spinach Juice
- 2 Green Kiwis
- 1 tablespoon of Flaxseed Meal
3. Red Smoothie - Rich in Anti-Oxidants
Polyphenols are a type of compound found in plant foods, like fruits, vegetables, tea, dark chocolate and wine. They act as anti-oxidants, preventing damage to cells from free radicals. Some studies have shown that polyphenols might help to reduce the risk of diabetes by lowering blood sugar levels. Other possible benefits include reducing the risk of heart disease, protection against cancer, and helping to improve focus and memory.
- 1/2 cup Frozen Strawberries
- 2 squares of >70% Dark Chocolate
- 1/2 cup of Frozen Cherries
- 1/2 cup of Cranberry Juice