Ultimate Superfood No : Flax Seed Oil
superfood benefits:lowers cholesterol, anti-tumour properties, anti-inflammatory, regulates blood pressure, enhanced calcium metabolism, energy production, improves digestion
Now hear me out on this one! You might be wondering why I would place flax seed oil in a list of superfoods!
Well, the humble flaxseed is one of the most powerful superfoods on the planet due to it being the highest known source of LNA , a key component of many bodily functions which is lacking in the diet of the majority of people.
- What it is: the cold pressed, unrefined oil of flax seeds. You can also use milled flax seeds in place of the oil, but whole flax seeds wont be as beneficial as they pass through your digestive system unprocessed.
- How to use Flaxseed oil: I recommend taking unrefined flax seed oil at 2 tablespoons per day with food. You can take capsules but the quantities you will then consume are much lower, so youll have to take much more. Thats why your smoothie is the perfect place to have flax oil.
Which Ingredients Blend Best With Cacao In Smoothies
Plant-based sources of iron contain non-heme iron which needs to be combined with vitamin C for optimal absorption. Good news for smoothie lovers – superfoods like goji berries and acai, or fruits like oranges and berries, are awesome sources of vitamin C and blend deliciously with cacao to ensure you get the maximum benefits of its iron forces.
How To Adjust The Flavor & Nutrient Content
Looking for a higher protein plant-based smoothie? We love adding a couple of white beans, silken tofu or soy milk to our fruity shakes.
While we personally dont use any plant-based protein powders, you can totally put a scoop of it into your superfood smoothie. Especially if you currently cannot digest beans or legumes super well, this can help bump your overall protein intake.
Increase the amount of fiber in your plant-based smoothie by adding some oats, nuts or seeds beans are great for this, too.
If vegetable smoothies take a bit of getting used to for you, why not add some more sweetness? Choose between bananas, dates, maple syrup, calorie-free stevia or all of the other vegan sweeteners.
Read Also: Daily Harvest Smoothies For Weight Loss
Which Ingredients Blend Best With Turmeric In Smoothies
Just like a turmeric latte, we love blending our turmeric smoothies with ginger, cinnamon, and vanilla for added antioxidant and anti-inflammatory benefits. The bioavailability of turmeric is increased when you combine it with healthy fats and black pepper, so we like blending ours with coconut to help the body absorb the curcumin and reap the anti-inflammatory benefits of a turmeric smoothie.
Supplementing Spirulina Take The Place Of Your Daily Multivitamin Due To Its Wide Range Of Nutrients Vitamins And Minerals
Regularly adding this superfood to your protein shakes and smoothies can provide weight-loss benefits. Because its high in fiber, spirulina suppresses your appetite. And because protein consumption burns calories through digestionand spirulina is roughly 70% proteinit helps you burn more calories, decrease fat stores, promote lean muscle mass and speed up your metabolism. It has also been shown to lower blood sugar and cholesterol levels and boost digestion.
Supplementing spirulina take the place of your daily multivitamin due to its wide range of nutrients, vitamins and minerals. It also improves your overall vitality and energy levels.
Where To Start With Superfoods
This is a big list. Youre probably not going to be using all of these superfoods, all the time. For one that would be very expensive. For two, as I mentioned above, there are plenty of affordable, everyday superfoods you should be eating regularly anyways. Start with those. Next, you can have some fun and reap the health benefits of adding these super super foods to your diet.
So, which superfoods should you start with? Ask yourself..
- What are your health and fitness goals?
- Are there any holes in nutrition you could use help with?
- Do you have dietary restrictions that make it difficult to get all the nutrients you need?
- Do you have any health concerns?
- Are you an athlete?
- Could you use a boost in energy levels?
- What is your food budget like?
Take a look at your diet and see where you could use some help. Because I eat a plant-based diet and Im highly active, I like to focus on on protein, omega-3 essential fatty acids, antioxidants and superfoods with anti-inflammatory properties, so some of my favourites are hemp seeds,chia seeds, cacao and spirulina.
I also dont have an unlimited budget to spend on superfoods and since turmeric, ginger and leafy greens are all readily available and affordable, I use those a lot too.
Delicious Superfood Smoothie Toppings
While its definitely important what you put inside of your plant-based smoothies, you can boost nutrition, color and texture by choosing some fun superfood smoothie toppings! Some work best for drinkable smoothies in glasses while others are better put on a pretty smoothie bowl.
- Peanut butter or almond butter
- Blueberries, goji berries, raspberries
- Sliced almonds or crushed walnuts
- Chia seeds or hemp seeds
- Cocoa nibs or chopped dark chocolate
- Sliced banana or mango
- Pomegranate seeds
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Back To The Original Question Why Add Superfoods To Your Smoothie
But the reality is that the important part is the smoothie is the superfoods that we are adding to it.
The correct question should be, Why use Smoothies as the Delivery Mechanism for Superfoods?
And the answer to this questions is because:
What Are The Health Benefits Of Turmeric
- Turmeric contains the bioactive compound curcumin which has powerful anti-inflammatory and antioxidant properties
- As a natural anti-inflammatory, curcumin can help fight inflammation, which is at the root of all disease
- Curcumin is a powerful antioxidant which can protect your body from disease-causing free radicals and can stimulate the bodys own antioxidant enzymes – helping it further in the fight against free radicals
- The medicinal properties of turmeric have been linked to improved brain function and reduced risk of brain disease and heart disease, as well as easing arthritic pain
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Superfood Smoothies And Weight Gain
Liquids dont always make us feel as full as solid foods by blending your fruits and vegetables, they are somewhat predigested, which means our bodies dont have to do much of the work anymore.
They pass through our systems much quicker as opposed to having to chew all of the ingredients. The total size of smoothies is also smaller compared to the original fruits and vegetables.
Especially for those who have a hard time meeting calorie requirements on a plant-based diet or want to build some muscle, adding more superfood smoothies can help you get more energy!
You can easily transform your plant-based smoothie into a satiating meal by packing in some rolled oats, silken tofu, nut butter or cooked quinoa if youre looking to lose weight, be aware that liquid calories can add up easily.
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Love a good smoothie? Get the lowdown on the best superfoods to add for extra kick!Smoothies are a convenient, nutritious way to combine different foods in one easy meal. And theyre certainly not just a fad. According to Mayo Clinic dietician Katherine Zeratsky, superfoods are an important part of our health-aware society. James Colquhoun explains that smoothies consist of whole fruits or vegetables, including the skin and all the fibre, making them especially nutritious. He loves that smoothies are quick to make and fuss-free. Its even easier when you create your own smoothie packs and place them in the freezer ahead of time, he says. This is as easy as adding greens or fruit, coconut water or milk, and a teaspoon or two of your favourite superfood to a container or reusable zip lock bag, and freezing it. The last step, says Colquhoun, is to put all the ingredients in a blender with a little extra water or milk. Since they tend to be more filling than plain juice, smoothies can serve as great early-morning get-up-and-go drinks or beverage snacks throughout the day. Not sure which superfoods to add to your smoothies for an extra boost? We rounded up 10 of the best.
1. MacaIn the mood for love? Add a tablespoon of maca powder to your smoothie.
2. Acai berriesFind your focus with acai, a grapelike berry found in the South American rainforests.
Do you suffer from mid-afternoon slumps? Try beetroot for an energy boost.
4. Aloe vera
And Essential Fatty Acids
You will see omega-3 fatty acids mentioned as a component of many of these nutrition boosters, so keep this information in mind.
First, these are referred to as essential because theyre needed for health, but the body cant make them on its own.
Alpha-linoleic acid and linoleic acid are fatty acids. EPA and DHA are also types of omega-3s. These contribute to a variety of effects in the body, including skin and nerve health, brain health, blood pressure, and blood clotting.
Whats important to keep in mind here is that omega-3s and omega-6s need to be consumed in a proper ratio for optimal health. Today, many people get too many omega-6s in their diets, so consuming foods high in omega-3s can help to regain this crucial balance.
Many foods containing essential fatty acids spoil quickly. Be sure to keep them in the refrigerator and consume them quickly.
For more information about essential fatty acids, and nutrition in general, check out Nutrition and You by Joan Salge Blake, .
What Are The Health Benefits Of Vanilla
- The primary chemical component in vanilla is vanillin, which is a natural antioxidant and helps protect the body from disease-causing free radicals
- In addition to its antioxidant activity, vanilla has been used for centuries to soothe inflammation
- Vanilla contains B-complex vitamins like niacin, pantothenic acid, thiamin, riboflavin, and vitamin B6. These vitamins are essential for various metabolic processes and helping the body convert our food into fuel
- Vanilla also contains essential minerals, including calcium, magnesium, potassium, manganese, iron, and zinc
- Ancient Mayans believed that adding vanilla to drinks would give aphrodisiac effects
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Fresh And Seasonal Fruits
If you think about it fruits are a given for smoothies. They are the sweetening agent when it comes to superfood smoothies. I am a big fan of turning well-known and liked recipes like banana split and pina colada into healthy homemade smoothie recipes.
Below are my go-to dessert-like vegan superfood smoothies that I usually make to treat myself for breakfast:
Which Blender Is Best For Smoothies
Over the years, weve tried several blenders all the way from cheap to expensive and they all made for delicious plant-based smoothies.
If you dont have a powerful high-speed blender like a Vitamix, make sure to blend your greens with some liquid first before adding any fruit. You also need a bit more liquid in general and should blend your superfood smoothies a bit longer to make them really smooth.
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Cacao Also Promotes Weight Loss Through Stimulating Digestion Generally Leading To An Increased Metabolism
This superfood refrains from spiking your blood sugar and insulin levelsboth factors responsible for excess fat storagewhich aids in keeping your cravings in check and avoiding sugar crashes. Cacao also promotes weight loss through stimulating digestion, generally leading to an increased metabolism.
Boost your mood with cacao! As stated previously, it increases the production of serotonin, along with dopamineyour feel good hormones. Therefore, this superfood is regularly used as a natural mood enhancer, antidepressant and anxiety and stress reliever.
Cacao also contains 40 times more antioxidants than blueberries, provides more calcium than cows milk and is the highest plant-based source of iron!
Superfood #: Collagen Peptides
Collagen is the most common protein found in your body, and it provides strength and elasticity to your skin, bones, muscles, tissues and tendons. As you age, your production of collagen decreases, which explains why your skin can become wrinkled and look saggy and why your bones and joints grow weaker. Supplementing with collagen powder can slow and even reverse the aging process, among other benefits.
Add 1 to 2 tablespoons of collagen peptides to your daily protein shake or smoothie and bump up your protein intake by 10-20 grams. This superfood has a completely neutral taste and gives your shake a creamier, thicker texture.
Daily supplementation of this powerful superfood can provide amazing anti-aging benefits, like tightening of the skin and a reduction in the appearance of cellulite, stretch marks and wrinkles.
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Superfoods To Add To Your Smoothie
The new year always brings resolutions and plans to eat healthier, and Ive got 10 superfoods to add to your smoothie to help give you a head start on your path to healthier habits.
Whether you are looking to make simple tweaks or give your lifestyle an overhaul, let me introduce you to my favorite superfoods to kick your smoothie up a notch.
This post is sponsored by Swanson Health Products.
If youve been a frequent visitor on this blog or you follow me on , you know that I have a slight obsession with smoothies. They are what I call nutritional goldmines, as you can pack so many nutrient-dense foods into one glass.
Today, Im going to fill you in a little secret of mine. I love to make smoothies at home and am somewhat of a superfood junkie. Ive found that by incorporating superfoods into my diet, Ive experienced more energy, have seen my skin become clearer and more radiant, and felt healthier from the inside out.
In my house, you cant make a smoothie without adding in at least a few additional superfoods. These nutritional gems are what give my smoothies that extra boost in the nutrition department and what I believe have kicked my health up a notch, too.
Can You Freeze Green Smoothies
I recommend freezing the fresh fruits, vegetables and liquids together in bags, then blending them up fresh with the pantry ingredients, including the protein powder, flaxseed, cinnamon and honey.
To do this, add ½ avocado, removed from the skin and pitted, to a freezer-safe zipper bag with one peeled banana, 1 cup of spinach and 1 cup almond milk. Zip tightly closed, label the bag green smoothie and the date. Make as many of these as youd like!
When ready to prepare the smoothie, dump the ingredients from one frozen bag into a blender, then add the protein powder, flaxseed, cinnamon and honey. No need to add ice, since most of the ingredients are already frozen. Blend until smooth and creamy.
Making these freezer smoothie packs ahead of time has two main benefits.
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What About Superfoods And Greens Powders
As an alternative to these individual superfoods, there are some really great superfoods and greens powders on the market that make it convenient to include a range of superfoods in your smoothies. There are also some great protein and greens combo powders that make it easy to both get more protein and take advantage of superfoods.
Using greens powders is a convenient way to ensure youre getting a wide range of powerful antioxidants and other health benefits without having to think much about it. Here are a few good options:
Superfood #: Goji Berry Powder
Goji berries are small red berries that are native to Asia and popular in Chinese medicine. They are jam-packed with fiber, antioxidants, vitamins, iron, zinc and many other trace minerals and protein, and they are amazing at reducing inflammation in the body.
Goji berries can be found in powdered form and add a delicious yet very subtle fruit flavor to your protein shakes and smoothies. Supplement with 1 tablespoon of powder daily to reap the benefits. You can also try dried goji berries, which are perfect for an afternoon snack mixed with nuts, on top of oatmeal or eaten by themselves!
These berries contain all essential amino acids and 4 grams of protein per servingwhich is extremely rare for a fruithelping you build muscle faster! Theyre also considered a complex carbohydrate, perfect for restoring your glycogen stores after a workout without spiking your blood sugar and insulin levels. Typically, the intake of protein and complex carbohydrates is recommended directly after exercise, making this superfood the perfect addition to your post-workout protein shakes and smoothies.
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Collagen Peptides Also Assist In Building Lean Muscle Mass Through Boosting The Production Of Amino Acids In Your Body Helping Your Muscles Repair And Grow Faster
The loss of collagen in your joints leads to inflammation, causing them to move less smoothly. Supplementing with this superfood has been shown to decrease joint pain by reducing your inflammation.
Collagen peptides also assist in building lean muscle mass through boosting the production of amino acids in your body, helping your muscles repair and grow faster. More muscle mass means a faster metabolism and greater fat loss.
Other benefits of adding collagen peptides to your protein shakes and smoothies include stronger nails, a decrease in hair loss and improved digestion, among many others.
The same benefits of collagen peptides can be obtained through incorporating bone broth into your diet.