8 Nutritional Smoothies to Help You Sleep

Coffee may help you stay up all day long, but that requires the coffee to be of best quality and made with the suitable coffee machines, just like the ماكينة قهوة , which are the best espresso machines you can find. If you are looking for foods that promote sleep, there are many options. And one of the best ways to encourage your young ones to take these super healthy foods is by incorporating them into a smoothie. Taking smoothies at night is particularly healthy for you. This is the time your body is resting, and it is not ideal to keep it busy digesting food. To enhance the effectiveness of your smoothie, it is advisable to limit your serving to eight ounces. It is not designed to replace your meal.

Ingredients that contain tryptophan and magnesium stimulate the body to relax. Milk and yogurt are both excellent smoothie ingredients because they are packed with magnesium. Other favorites include bananas and kiwi. Bananas are rich in tryptophan while kiwi are a great source of serotonin, which works together with melatonin to provide a good night’s sleep.

Tart cherries are an excellent ingredient for sleep inducing smoothies too. They are high in melatonin, also known as the most popular natural sleep aid. Avoid caffeine and ingredients with high amounts of sugar (whether natural or not).


1. Mixed Fruit and Ground Flax seed Smoothie


  • 1/2 cup cold orange juice
  • 2 cups of chopped kale leaves, with tough stems removed
  • 1 ripe apple or pear, peeled if desired, and chopped
  • 2 ripe medium bananas
  • 1 tablespoon ground flax seed
  • 12 ice cubes
  • 1/2 cup cold water


Combine the flax seed, orange juice, kale, water, ice cubes, apple (or pear), and bananas in a blender. Puree until smooth and then serve before going to bed!


2. Milk nutmeg fruit smoothie


  • 1 teaspoon honey
  • 1/4 teaspoon nutmeg
  • 1/2 cup pitted cherries
  • 1/2 fresh medium banana
  • 1/2 cup warm milk


  • 1/2 tablespoon cacao powder
  • 1/4 cup almonds
  • 1 tablespoon flax seeds


Blend everything in a high speed blender for about 30 to 45 seconds or until you achieve desired consistency. Serve right away!

3. Banana Cherry Smoothie


  • 1 teaspoon honey
  • 1/2 cup pitted cherries
  • 1/2 fresh medium banana
  • 1/2 cup warm milk


  • 1/2 tablespoon cacao powder
  • 1/4 cup almonds
  • 1 tablespoon flax seeds


Combine all the ingredients in a high speed blender and process for about one minute or until it reaches desired consistency. Pour into glasses and enjoy before bedtime!


4. Vanilla Milk Banana Smoothie


  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • 1/2 banana
  • 1/2 cup warm milk
  • 1 teaspoon honey or maple syrup (optional)


Place the banana, vanilla extract, and honey or maple syrup in a blender. Add milk and then whirl until smooth and frothy. Serve before going to bed.


5. Mixed Cherries, Bananas and Celery Smoothie


  • 1/2 stalk celery
  • 1 to 2 teaspoons of chia seeds
  • 1 teaspoon of Hawaiian Spirulina Pacifica powder
  • 8 to 12 fresh or frozen, pitted, cherries
  • 1/2 ripe large banana
  • 1 cup chamomile tea or lemon balm or a combination of both


Puree all the ingredients in a blender until smooth. Add more tea for a thinner consistency (if needed). Serve about one hour before going to sleep.


6. Ginger Yogurt Cinnamon Smoothie


  • 1/4 teaspoon cinnamon
  • 1/2 inch fresh ginger grated
  • 5 ounces carton almond yogurt plain, unsweetened
  • 1 plum cored
  • 1 cup frozen dark cherries


Combine everything in a blender and serve one hour before bedtime.


7. Raw Banana Bread Shake


  • 3 cups walnut milk
  • 1 teaspoon ground cinnamon
  • 2 scant cups sliced bananas
  • 1/2 teaspoon vanilla powder (or extract)
  • 2 tablespoons cacao nibs
  • 1 tablespoon maple syrup (optional)
  • Ice (as needed)


Ingredients for walnut milk  

  • 3 cups filtered water
  • 1 cup raw walnuts, soaked for about 4 hours

Add your favorite toppings (e.g. sliced bananas, chia seeds, a dash of salt, more cacao nibs, etc. )


For the walnut milk:

After straining the soaked walnuts, pour them into a blender and then mix in the filtered water. Blend on high for around two minutes or until you get a creamy, liquid “milk”. Using a fine mesh strainer, strain this milk over a pitcher or large bowl. Transfer the strained milk into a container, seal, and then store in a refrigerator until bedtime.

For the banana bread shake:

Combine the sliced bananas, walnut milk, maple syrup, vanilla powder, nutmeg, and cinnamon in a blender and process until smooth and creamy. Mix in the cacao nibs and then continue blending for ten more seconds. Pour the shake into glasses and serve cold with your favorite toppings.

8. Yogurt Banana Milk Smoothie


  • 1/2 cup almond milk
  • 2 kiwi fruits
  • 2 teaspoons flax seeds, ground
  • 1 tablespoon raw almond butter
  • 1 ripe banana
  • 1 cup natural yogurt
  • 1 cup kale leaves


Combine everything in a blender and puree until creamy. Serve about 30 to 60 minutes before bedtime.

10 great smoothies which fill you up

Smoothies are an excellent way to boost your nutritional intake without compromising your diet. Using the right ingredients, smoothies can be altered for weight loss, sleep aid, or even gut cleansing. In this article, we are going to look at 10 great smoothies which will fill you up.


Leafy greens are extremely nutritious and can be an excellent addition to your weight loss smoothie recipes. Some of the most satisfying options include spinach, kale, and romaine. It is advisable to rotate your greens to provide your body with a wide range of nutrients. Also, always choose fresh or frozen produce whenever possible to avoid incorporating chemicals and pesticides into your smoothie.

Green Smoothie Bowl With Hemp Seeds and Mangoes Recipe  


  • ½ cup unsweetened almond milk
  • 3 handfuls baby kale (or spinach)
  • 1 bananas
  • ½ cup mango, diced
  • 2 tablespoons hemp seeds
  • handful ice


Combine all the ingredients into a blender and process until smooth. Transfer into a bowl and serve with favorite toppings (e.g. red Russian kale sprouts, hemp seeds, or honey)

Vanilla Cinnamon Green Smoothie


  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 1/4 cup unsweetened almond milk
  • 1/2 small avocado
  • 1 frozen banana
  • 1 handful spinach


Process in a blender until smooth and creamy!

Mango-coconut green smoothie


  • 1/2 cup orange juice
  • 1/2 medium banana
  • 1/2 cup ice cubes
  • 1 cup fresh or frozen mango cubes
  • 1 cup of fresh spinach leaves
  • 3/4 cup of light canned coconut milk


  • 1 tablespoon ground flax seeds
  • 1 tablespoon coconut butter


Put all the ingredients in a blender and process until smooth. Transfer into glasses and add favorite toppings. Enjoy with a straw!

Leprechaun Protein Smoothie


  • ½ water
  • 3 to 6 drops liquid Stevia extract
  • 1 vanilla bean
  • 2 tablespoons of unsalted pistachio nuts
  • ¼ cup vanilla or egg white protein powder or plain whey protein
  • fresh mint or mint extract to taste
  • ¼ cup fresh baby spinach
  • ¼ cup coconut milk
  • ice cubes (optional)


Wash the spinach and mint, prepare the avocado, and puree with the other ingredients in a blender until smooth. Serve!


Green Warrior Protein Smoothie


  • 2 tablespoons packed fresh mint leaves
  • 1/3 cup frozen mango
  • 3-4 tablespoons hemp hearts, to taste
  • 1 medium stalk celery, chopped
  • 1 cup chopped cucumber
  • 1 large sweet apple, cored and roughly chopped
  • 1 cup baby spinach
  • 1/2 cup fresh red grapefruit juice
  • 4 ice cubes
  • 1 1/2 teaspoons of virgin coconut oil


Combine the grapefruit juice, mint, mango, hemp, celery, cucumber, apple, spinach, ice, and coconut oil in a blender. Blend until super smooth, adding water as needed. Serve into a glass and drink right away!


Fruits are also packed with nutrition and can keep you feeling full for a long time. Berries, in particular, are rich in fiber that is known to be very satisfying. They are also low on the GI (glycemic index) and do not have a negative effect on your blood sugar. Furthermore, they are concentrated with antioxidants that remove potentially harmful oxidizing agents in the body. Blackberries and raspberries are two of the best options in terms of fiber content, while acai berries, goji berries, and blueberries are great antioxidants.

You can also incorporate seeds such as flax seeds, hemp, and chia into your recipe for a filling smoothie. These seeds are extremely rich in fiber, omega 3 fatty acids, magnesium, and the B vitamins. They are also very high in protein and potassium.

Other ingredients such as bananas come with many health benefits. Bananas are a great source of fiber, carbohydrates, and certain essential minerals and vitamins. These fruits help curb feelings of hunger and subsequently prevent overeating. In fact, bananas have been shown to be more satisfying than other high calorie snacks. A single medium banana contain about 12 percent of your daily recommended intake, with only 105 calories.

Vanilla Milkshake Smoothie


  • 1/2 tablespoon peanut butter
  • 1 frozen banana
  • 120ml vanilla soy milk
  • 125g soft tofu


Combine all the ingredients in a blender and process until smooth, roughly one minute. Serve!

Cinnamon Apple Smoothie


  • 1 medium apple
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 4 raw almonds
  • 220 ml coconut water
  • 1 tablespoon flaxseed meal
  • 1/2 scoop of unsweetened protein powder


Mix all the ingredients in a blender and pulse for about 10 to 15 seconds. Add 3 ice cubes to chill if you are drinking it immediately; otherwise, store in the refrigerator to cool overnight.

Mixed Berries and Chia seeds smoothie


  • 1/2 tablespoon chia seeds
  • 120 ml cup water
  • 120 ml unsweetened pomegranate juice
  • 75 grams frozen mixed berries


Toss all the ingredients into a blender and process until smooth. Spread some extra chia seeds over the top (if desired) and enjoy!

Green Vanilla Pineapple Smoothie


  • 67 grams kale
  • 70 grams frozen pineapple
  • 50 grams frozen blueberries
  • 1 tablespoon almond butter
  • 85g vanilla nonfat Greek yoghurt
  • 177 ml water


Blend all the ingredients together until you achieve a smooth consistency. Enjoy immediately!

Mixed Fruit Smoothie


  • 30 grams spinach
  • 240 ml chilled coconut water
  • 1/4 cucumber
  • 1 frozen banana
  • 70 grams papaya
  • 100 grams pineapple


Puree everything until smooth. Pour into a glass and enjoy immediately.

What smoothies to drink to lose weight

Smoothies are ideal for weight loss because they allow you to control the ingredients. They are also able to incorporate low-calorie, but high-nutrient ingredients that can keep you feeling full for a long time. In fact, combining the right ingredients into your smoothies can go a long way towards boosting your weight loss efforts. Apart from the basics, you can add powerhouse ingredients that kick the nutritional value a notch higher by giving you more energy, enhancing your metabolic rate, and filling you up for hours. Take a look at our top 6 smoothies for weight loss.


Blending frozen berries with rolled oats, vanilla protein, all natural peanut butter, and soy milk helps create a protein-rich smoothie without excess calories. You can also substitute soy milk with your preferred type of unsweetened milk if needed. It won’t have significant effect on the nutrition or taste profile.

Serves: 1

Nutrition: 228 calories


  • 1 cup soy milk
  • 2 tablespoons rolled oats
  • 1 scoop Vanilla Bean
  • 1 tablespoon all-natural peanut butter
  • 1 cup frozen berries


Combine all the ingredients in a blender and process until smooth.


This smoothie is low in sugar and packed with 42 g of muscle building protein, which is enough to cover your daily recommended intake. Adding cottage cheese gives the drink a satisfying consistency that will come in handy when trying to shake off some extra pounds. If you are sensitive to dairy, you can use tofu instead to achieve a similar texture.

Serves: 1

Nutrition: 212 calories


  • a handful of spinach or 2 to 3 drops Green food coloring
  • 2 to 4 packets of Stevia
  • 1/2 to 1 cup of Water (or as needed)
  • 5-10 Ice cubes
  • 1 tablespoon of Lime juice
  • 1 Scoop vanilla protein powder
  • 1/2 cup Fat free cottage cheese


  • 1/2 teaspoon of xanthan gum, 1 graham cracker, ground into crumbs


Blend everything until smooth. Serve into a glass and enjoy!



This sweet, minty shake is great for any time of the year. What’s more, it is not concentrated with sugar or fat, meaning that it is great for your slimming diet. Add a dollop of Greek yogurt when serving to boost your protein intake.

Serves: 1

Nutrition: 153 calories


  • 1/4 teaspoon pure peppermint extract
  • Pinch of sea salt
  • 2 tablespoons cocoa powder
  • 1 scoop of Designer Whey Gourmet Chocolate Protein Powder
  • 1 cup non-dairy milk of choice
  • 2-3 large ice cubes
  • 1 large banana, frozen


  • 1 tablespoon of vegan/dark chocolate chips
  • Greek yogurt
  • Vegan whipped topping
  • Homemade whipping cream


Put all the ingredients in a magic bullet or blender and then process until smooth



Consisting of just 4 ingredients, this smoothie is a quick way to incorporate important nutrients into your diet without the risk of weight gain. The nut butter and almond milk are rich in natural protein, while the chia seeds provide a good boost of heart-healthy omega 3 fatty acids and antioxidants. You can have this smoothie as an afternoon snack or in the morning with your healthy breakfast. Add some cinnamon enhance the taste.

Serves: 1

Nutrition: 280 calories


  • 1 tablespoon chia seeds
  • 1 tablespoon unsweetened almond butter
  • 3/4 cup unsweetened almond milk
  • 1 large ripe banana, peeled & frozen


  • Spinach or preferred leafy green
  • Blueberries or preferred fruit
  • Raw cacao powder
  • Maca Powder
  • Ground cinnamon


Put everything in a blender and puree until smooth. Serve into a glass and enjoy!



Bananas, yogurt, and coffee are tasty breakfast options that can provide a good dose of energy when mixed together. The combination of protein, natural, sugar, and caffeine is perfect after a challenging morning workout. Add some yogurt for a thicker texture or more protein-packed drink.

Serves: 3

Nutrition: 132 calories


  • ¼ teaspoon grated nutmeg
  • ½ teaspoon ground cinnamon
  • 2 teaspoon honey or agave nectar
  • 1 tablespoon ground flax seed
  • 1 cup nonfat plain Greek yogurt
  • 1½ bananas, cut into chunks
  • 1 cup chilled Seattle’s Best brewed coffee
  • 6 ice cubes


Process everything in a heavy duty blender until smooth. Serve immediately.



This recipe is a great alternative for nutrition powders. It uses scrambled egg in place of plant of whey protein. The egg provides protein that is needed for muscle recovery, while the choline in the yolk counters fat cells to help you achieve a lean look. The grapes and berries are an excellent source of vitamin C, which wards off the pesky cortisol stress hormone that promotes the storage of fat.

Serves: 1

Nutrition: 320 calories


  • 1/8 to 1/4 teaspoon ground cinnamon
  • 1/4 cup orange juice
  • 1 cup unsweetened almond milk
  • 3 large ice cubes
  • 1/2 cup frozen red grapes
  • 1/2 cup fresh blueberries
  • 1 ripe banana peeled and frozen
  • 1 egg beaten, scrambled, and cooled


Scramble the egg in a small skillet over medium high heat until just set. Transfer onto a plate and leave it to cool to room temperature.

Meanwhile, mix the other ingredients in a blender and process until smooth. Serve with the egg.

Origin of Smoothies

A smoothie is a mixture of fruits or vegetables pureed in a blender with water,sweeteners or ice. Dairy products like milk, yogurt, low fat, cheese are added. Sweeteners are like sugar, syrup and honey. Other smoothies you get herbal or nutritional supplements.Smoothies have thick textures that was invented on June 23, 1940 by Mabel Stegner. Mabel who was working in Waring Corporation published a recipe book called ‘Recipes to make your Waring –Go-Round’ and it described 12 milk smoothies. Those with blenders at that time were the ones making smoothies, In the late 1960’s ,blenders were popular in the US. Smoothies became even more popular in the 1990’s and 2000’s by being sold at coffee shops. Health smoothies were first invented by Steve Kuhnau who was experimenting on his health and it worked for him. It enabled him open a health food store named Smoothie King, where he was selling smoothie drinks and later it has grown to a chain of other stores. More than 30 years the founder of Smoothie King has expanded to Seoul,Korea and all over US. Steve Kuhnau branded the name smoothie hence referring to how fruit juices were made by hippies.

It maybe a myth or an irony that smoothies have been made years before as pureed fruit drinks, until the blender and the refrigerator were invented that now smoothies are easily made. Arnold Schwarzenegger a body builder took nutritious fruit drinks to boost their energy and health. Smoothies are best for your health and they are those that help in adding vitamins and antioxidants in your body. Smoothies have expanded to countries like India, Middle East and Mediterranean. A smoothie is very different from juice.With juices the liquid is extracted from a fruit while a smoothie contains the fruits or vegetables hence the whole fiber is not lost.

Facts about Smoothies

South Americans were the first to introduce smoothies and they called it the fruit slush. US only produced the blenders used to make the smoothies.

Smoothies helps in weight management.

A blender makes a perfect smoothie and you can use the Blendtec blender.

Smoothies take more time to break the digestion of food in the stomach because of the fruit fiber it contains. When food stays longer in the stomach,it makes you feel satisfied longer.

Smoothie market in US produces over $ 1.2 billion profit per year.

Smoothies originate back in the 1920s and was invented by Julius Freed who had stomach health problems.He made this drink and shared it with friends who named it Orange Julius.

With a healthy smoothie it is advisable to well balanced carbohydrates, proteins and vitamins.

They are known as health beverages.

Types of Smoothies:

History keeps on repeating itself as it goes on developing and being dynamic. Smoothies have been there since 1900s and will continue being there as many recipes are introduced. The following are types of smoothies;

  1. Vegetable –Based smoothies; Kales, cauliflowers, cabbage, spinach, carrots, broccoli have a nutrition value.They are rich in minerals and vitamins.They are also known as Green smoothies.
  2.  Energy-Boosting smoothies; These smoothies contain energy benefits in them.e,g oat meals have carbohydrates that assist you in enhancing your energy levels.
  3. Tropical smoothies; Tropical fruit juices from mangoes, pineapple, coconut water, watermelon juice, sweet lychee are the favorable ones for a tropical smoothie.Dairy products are added to create a creamy feel.
  4. Protein –Packed smoothie; These are low fat drinks that assist in weight loss.Low sugar fruits, milk, soy milk, soy powder and vegetables are recommendable to provide sustainable energy.
  5. Fruit smoothie; Favorite fruits that you prefer are mixed together with a combination of ice,milk or yogurt.
  6. Liquid base; Liquids like yogurt, milk, almond milk, coconut water, water are a good choice to enhance the taste and flavor of a smoothie.
  7. Healthy smoothies
  8. Weight loss smoothies
  9. Dessert smoothies

Benefits of smoothies:

Making a smoothie daily is a great benefit to you and the following are the positive impacts of drinking a smoothie daily;

It helps in weight management.Lose weight by taking well balanced smoothies that will enable you keep fit through the vitamins and minerals that smoothies contain.

Smoothies help in easy easy metabolism of food in the stomach hence easing digestion

It is a quick and easy to make.

Smoothies are a good remedy for detoxification.Your digestive system can be cleaned by taking green smoothies for a while.

A smoothie is good for rebuilding your body after a workout in the gym.

Smoothies are known to provide healthy hair and skin

Smoothies improve your immune system. They reduce the number of times you become sick.

Smoothies are seen to improve on the brain boost of humans through consuming their mineral and vitamin contents.

Smoothies are readily hydrated you wont need to take water after consuming one.

A healthy smoothy is good for breakfast.

As long as you have a recipe in mind it is easier for you to make a smoothie. All you need to first do is to consider the purpose of making that smoothie. You can choose to make weigh loss smoothie,detoxification smoothie,protein workout or a desert smoothie. You can add liquids like water, milk, yogurt or even coconut milk. Create a base for your smoothie by adding fruits almonds or ice that add a nice creamy taste. Then add fruits and vegetables. After that you add sweeteners,salt,spices,super-foods or protein powder and finally blend it.

Consuming Green Smoothies When Pregnant

Pregnancy is such a special time in a woman’s life that comes with a great responsibility to deal with. At such times, a healthy balanced diet full of key nutrients essential in the growth of a strong baby is required. This is adequately got from consuming the green smoothies like the tropical green smoothie, honey peach smoothie, raspberry orange punch and almond milk smoothie, blueberry pancake smoothie and incredible apricot cheery smoothie which retain all fiber and iron in the body.

Green smoothies have a variety of nutrients that are necessary during pregnancy. These nutrients include proteins, calcium,folic acids, magnesium and vitamins. The green smoothies contain minerals which aid in the development of the fetus and their richness in folate prevent a birth defect known as spina bifida. Green smoothies have anti-inflammatory, antis-cancer and detoxifying properties making it essential in the life of the pregnant mothers. Pregnant women need green smoothies to stay healthy during pregnancy and when breastfeeding, when their nutritional needs go up dramatically and fetuses need them to develop properly. Breastfeeding babies need the nutrients to keep up with the many growth spurts they will go through during their infancy. And, green smoothies might ensure that mom keeps up with her fluid intake. The green smoothies are great as you can substitute the ingredients without sacrificing taste of the amazing nutrients.

Green smoothies are a very healthy food for mom and baby, and they should be consumed regularly as long as they are part of an otherwise healthy and varied diets which includes essential fatty acids, more protein than for regular individuals (70 grams of bio-available protein is good), and certain nutrients which are available in larger amounts in nuts and seeds, like zinc and selenium.

During pregnancy the baby’s brain requires booster green smoothie which can be made from a blend of spinach, coconut water, banana, carrots and pineapple. In addition to these, consuming healthy fats especially omega-3 fatty acids, found in flaxseed, chia seeds, and flaxseed oil is good for the baby’s brain health. Selenium (found in walnuts) is also important for the baby’s brain development. The baby body booster green smoothie consisting of Swiss chard, almond milk, raspberries, strawberries and banana also plays a major role in the fetus development. Consuming green smoothies containing 1/2 -inch piece of peeled fresh ginger at the early stages of pregnancy calms the stomach when one has morning sickness. The green smoothies make a perfect food when pregnant as their liquid form is easy to digest and they help stabilize blood sugar.

Consuming green smoothies comes with additional gain on the health of a pregnant mother. first, green smoothie from healthy spinach and kales has very rich minerals making it very nutritious. In addition to the iron and manganese that it provides it has vitamin k and fiber that supply her body with energy and maintaining correct sugar levels. Green smoothie is very delicious and easy to make and this saves on time. Great taste from the smoothie makes a pregnant mother to consume a lot due to increased appetite and cravings for more and therefore makes her have more energy and nourished.

When pregnant, the baby requires enough minerals and nutrients which it feeds from the mother through the placenta, Its upon the mother to consume healthy nutritive foods both for herself and for the developing baby to avoid or prevent the baby from born with health difficulties. The baby has to have strong bones, good eyesight, well developed limps and body built. For all this to take place the mother has to ensure that she eats green leafy vegetables, takes food rich in magnesium, manganese, zinc and vitamins A,C,K are all consumed. Green smoothie provides all these essential elements and thus consuming it is very good during pregnancy. However, a pregnant mom need to avoid taking alcohol with the green smoothie as this may lead to miscarriage of the baby or even the baby being born with some disorders.

In conclusion, pregnant moms should avoid taking green smoothies contaminated with bacteria such as listeria which crosses the placenta and infect the fetus increasing chances of miscarriage. They should instead keep on consuming a blended smoothie of fruits and greens which is a high-power dose of vitamins, minerals, and antioxidants and a natural immune booster to keep them and the baby healthy for life.

The Effect of Smoothies on Digestion

The other names or spellings of a smoothie are a smoothee or a smoothy. It is a thick looking beverage usually made using blended raw fruits or common vegetables and mixed with other various ingredients such as ice, water and known sweeteners like honey.

Smoothies are considered as health foods and act as a better alternative to the fattier milky shakes or the sugary soft drinks. The addition of supplemental powder makes the health qualities of the thick drink to be enhanced. Some of the health benefits that come with smoothie consumption are protein boost, digestive healing, healthy weight loss as well as supplementing multi vitamin.

You will commonly find smoothies being sold mostly in health food stores and body fitness centers as health products. They are blended differently depending on where they come from. The ones blended in the United States do not contain dairy products, keeping only to favorite fruits like bananas that make them thicker and sweeter. Those from most other countries have more preference for yogurt to thicken and honey to act as the natural sweetener.

The smoothie craze is said to have started with the introduction of the Waring blender in 1939. It aroused a fascination towards all products that are blended. A California man employed in a drug store is also said to have introduced the modern commercial smoothie products. He created blended fruits with yoghurt and other ingredients to offer alternatives to the lactose and dairy products that some people did not prefer. He later started the famous Smoothie King drug store which became very successful with a line of chain stores that made smoothies very famous.

There are many different types of smoothies depending on ingredients mixtures. Some of the common ones are green smoothies, fruit smoothies, strawberry banana smoothie, savory smoothies among others.


It has been proved taking smoothies that are made of vegetables and fruits give you a significant number of health benefits. If you take about 4 cups of green smoothies every day your digestion improves greatly and your body cravings for junk foods are drastically reduced. It is known that green vegetables are fully packed with vitamins, omega 3 and minerals that make them good foods that are nutrient dense. They are the best components to make a green smoothie. By adding water and juices in the blender to complete the mixture the nutrients in the greens are released from the cellulose walls and they become easily absorbed into the blood stream. The benefits that come with that is the supply of body nutrients that helps digestion and helps in curbing cravings for junk foods.

Green smoothies are known to have the nutrients that improve your digestive system. Fiber is contained in most of the leafy and green vegetables. When combined with the drinks contained in the regular smoothie, it becomes very helpful in the promotion of bowel functions. It is also true that those people who consume on a regular basis the green smoothie will usually consume fewer foods that have high sugar and fat levels helping to promote digestion.

Fruits also provide the required nutrients that make your digestive system work very well. It is always good to include the fruit itself and not the juice. You can, for example, use the apple cider instead of the apple juice. The fruits do not contain added sweeteners like sugar that are not always good for your digestive system. Yogurt and Kefir are both dairy products that are made from milk that is cultured and they contain useful bacteria that work towards better digestion.

Most people that take pharmaceutical drugs do so mostly because of digestion related problems. The problems come in different forms such as acid refluxes, ulcers, Cohn’s, indigestion, constipation and many more others. Taking drugs can sometimes become uncomfortable and hence smoothies can present a better solution. Smoothies that concentrate on having more digestive friendly ingredients can help in a big way all digestive disorders. The main key to a healthy smoothie is to include only digestion friendly foods and avoiding the digestion unfriendly ones.

Smoothies offer you the perfect solution towards lessening all your digestion problems as they give the body minerals and vitamins that the body requires in the form that is assimilable to avoid taxing too much your digestive system. It is recommended that you take a smoothie or alternatively a healthy liquid mean each day to give the stomach system a break.

To manage well the positive smoothie effects on digestion you will need to learn about all the right ingredients that provide best health based nutrients. Know what fruits and vegetables make the best mixture.







Why Smoothies are better than Milkshakes

Milkshakes and smoothies are refreshing treats, particularly on a hot summer day. You can easily make them at home or grab them at various stores in your neighborhood. Depending on the ingredients that you will use and what you are hoping to accomplish by drinking them, both drinks can be a healthy option. However, it may be safe to say that smoothies may be slightly superior when it comes to nutritional content as they are mostly based on fresh fruits and vegetables especially if you make them at home. Read on to uncover why smoothies are better than milkshakes.


Boost Vegetable and Fruit Intake

Not many people like to eat what the doctor recommends as their daily vegetable and fruit intake. To stay healthy, a person should have at least 5-9 servings of vegetables and fruits every single day to prevent cancer and other illnesses. Drinking smoothies are a convenient and quick way to get your dark and leafy greens without tasting them. Fruits mask the flavor, so that you only taste the fruits regardless of the vegetable that is in there. Note than an average smoothie has around 3-5 servings of vegetables and fruits. Smoothies can help reset your taste buds so that you crave healthy food something that milkshakes cannot achieve as they are all sweetness because of the ice cream and milk.


Strengthens Immune System

Although you consume ingredients that help to increase your body’s immunity whether you are taking a smoothie or a shake, the smoothies usually work better than the shakes. The combination of fruits and vegetables as well as other healthy ingredients that go into making the green smoothies help your body to maintain optimum health. Antioxidants, minerals, and vitamins present in certain fruits and veggies help to protect the body against illnesses. Ginger, cranberries, and citrus fruits are some of the top immune boosting smoothie ingredients.


Promotes Radiant Skin and Healthy Nails

Many people after drinking smoothies notice a positive difference when it comes to how their skin and nails appear. The smoothies can even help to improve acne for some people. It is probably because they consume healthier foods which means that not too much waste is found in their bodies something that results in the glowing, smooth, and radiant skin as well as robust and healthy hair and nails.


An Alkalizing Effect

Although this is one of the topics that brings in a lot of controversies, it is safe to say that the smoother offer the body with a natural way to maintain PH balance. The calcium, phosphorus, and magnesium in the leafy greens help to keep the bones strong. This implies that the body will not have to get its precious minerals from your bones since you will not have have a deficiency. Some people notice that they no longer suffer from indigestion or heartburn after consuming the green smoothies.


Help Provide Therapeutic Benefits

Numerous studies on nutrition and diet suggest that individuals who consume more fruits and vegetables are less likely to develop diseases, including cardiovascular disease, obesity, diabetes, cancer and other age-related conditions. Specifically, green smoothies when combined with healthy diets may offer therapeutic benefits for allergies, lupus, arthritis and other medical conditions. The smoothies which are rich in beta-carotene, zeaxanthin, lutein, and resveratrol help to support the perfect vision. Some women dealing with PMS also feel a little bit better after taking the smoothies.


May Help Lower Cholesterol

High levels of cholesterol in a person’s bloodstream can lead to a development of numerous health complications. When a person follows a healthy diet which may include the green smoothies, it may help to reduce the cholesterol levels to a healthy level. This way a person is able to lose weight more quickly, and they can rest easy knowing that certain diseases such as high blood pressure will not affect them. This is because the blood will be flowing smoothly in the body to deliver nutrients where they are supposed to be for a healthier body.

To ensure that you only consume green smoothies, it is important that you use natural ingredients that will help your body. The ratio of vegetables and fruits should be around 60% to 40%. Wash the vegetables well and do not refrigerate the smoothies for more than three days.


Why Green Smoothies are Good for you

Made with leafy greens and fruits that are rich in vitamins and antioxidants, green smoothies offer an excellent way to enjoy a tasty drink that not only satisfies hunger but also provides maximum nutrition. You can include lettuce, spinach, kale, collard greens, parsley, watercress, apples, bananas, avocados, mangoes, or any fruits or vegetables that your palate can handle and enjoy. Other than the fact that they are easy to make, keep your skin glowing, and increase your energy here is why the green smoothies are good for you.


They Provide Pure Nutrition

Depending on the ingredients that you will use for your smoothie, you will nourish your body with vitamins and minerals. A majority of fruits and vegetables are high in Vitamin C, and Adding guava will enrich your body with folate while consuming avocados will give you lots of potassium and magnesium. The greens are also rich in chlorophylls which prevent tooth decay, purifies the blood, keeps the thyroid gland in balance, enhances capillary function, decontaminates inorganic chemicals, builds up red cells, and cleans internal organs among many other health perks.


They are an Excellent Way to Consume Vegetables

Not everyone likes the taste of vegetables and thinking about consuming these raw can leave a bad taste in their mouths. Note that when you do not cook vegetables in the right way, they end up losing most of their nutrients. However, with the green smoothies, the taste of the greens is hidden in the yummy fruits so you might not even notice that they are there. Here you also get all the nutrients as you will not destroy them with fire. They are particularly great for kids who do not want to see vegetables on their plate in any form.


They are Healthier than Drinking Juices

When you make vegetable juice of fruit juices, you will retain the minerals and vitamins, but there will be no fiber. However, the smoothies come with the fiber as well as the nutrients because you make them using whole vegetables and fruits. Because of this, the smoothies can replace one meal where you can either drink it for breakfast, lunch or dinner and you will be good to go.


They are a Lasting Source of Energy

Nutritionally speaking, fruits are an excellent source of energy. However, when you eat the fruits alone, you will only benefit from short bursts of energy because they have a lot of sugar which metabolizes quickly. However, when you add vegetables to the mix, you get to balance the sugar content, allowing you to feel energized for longer.


They are Low in Calories

For the people who are watching their weight, green smoothies are a perfect addition to their diet whether as meals or snacks. They have minimal calories and because they contain high amounts of fiber and water. For this reason, they help to fight off cravings and hunger as they help you lose the pounds you do not want easily.


They help to Hydrate the Body

Hydration is a crucial aspect of the human body. The smoothies help to boost this because you have to add water to the fruits and vegetables to produce the smoothies. These are great for people who are not able to keep up with the recommended amount of water intake every day, perhaps because they feel like they cannot take plain water. All they have to do is add more water to some of their smoothies, and within no time they will realize that they drink more liquids without noticing it.


They are Easy to Digest

Your body does not have to work overtime in regards to digestion after drinking a glass of green smoothies. After blending, most of the cells in the fruits and greens rupture, which makes the valuable nutrients easy to assimilate in the body. You start absorbing the smoothing in your mouth. They are a great option for people who suffer from indigestion after they had a meal because they are light and filling.


They Improve Health

After getting into the habit of drinking smoothies, most people go through radical changes in their lives where they sleep better, experience better elimination and have stronger and better-looking teeth and nails. The immune system also becomes stronger; thus, reducing the chances of catching infections and falling sick significantly.


Who doesn’t like smoothies. Not only do they taste amazing but they are super healthy. You can turn any fruit or vegetable in a smoothy in just seconds now.
Here are 7 life changing smoothie recipes to which you should definitely give a try!
Hope you love them just as much as I do.