Juice and Smoothie Boosters

Spirulina
  • High in protein, iron, magnesium, and potassium
  • In 2016 randomized placebo-controlled trial was published which found improved BMI, body weight and blood pressure in 40 individuals with hypertension who consumed 2 g/day of spirulina for 3 months.
  • Does smell and taste a bit like algae… but there are potential benefits of incorporating spirulina to your juice or smoothie
Matcha powder
  • Powdered Green Tea with all the benefits of green tea
  • Rich in polyphenols
    • Protects against heart disease, cancer, improve blood sugar regulation, decreased blood pressure, anti-aging properties
  • Contains caffeine
    • Since you are consuming the leaves of what makes green tea, you will get 3x the amount of caffeine that you would have in a cup of tea – this is similar to a cup of coffee.
  • Contains ECGC
    • Phytochemical (antioxidant) that helps boost metabolism
Moringa
  • Suggested to decrease cholesterol and blood pressure
  • Good source of antioxidants, vitamin C, B6,and A, riboflavin, iron and magnesium
  • A study published in 2015 suggested that leaf and bark extracts of Moringa collected from the Saudi Arabian region possess anti-cancer activity that can be used to develop new drugs for treatment of breast and colorectal cancers.
    • Another study in 2013 supports its use to inhibit the growth of pancreatic cancer cells
  • Keep an eye out for new research on this promising health booster!
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Moringa photo credit
Wheatgrass
  • Some suggest wheatgrass helps to improve immunity, kill harmful digestive bacteria, and rid the body of waste
    • However, there are no significant studies that support these claims
  • It has also been touted as treatment for cancer and chemotherapy side effects, anemia, diabetes, infections, ulcerative colitis, and joint pain
    • Again there is limited supporting research for these claims
  • However! Wheatgrass is full of nutrients that give your nutrition game a leg up in a small shot
    • It is nutrient dense with iron, calcium, magnesium, amino acids, chlorophyll, and vitamins A, C
Kale
  • One cup of chopped kale has more than twice the vitamin C of an orange, a whopping 684% of vitamin K, and rings in at a mere 33 calories.
  • It makes a great base for smoothies or juices!
    • Heads up, kale can give juice a little kick (relative of the radish family)
  • Nutrients found in Kale helps lower cholesterol, and support cardiovascular, skin, hair, bone, and digestion health.
Beets
  • Packed with fiber, potassium, healthy nitrates and manganese
    • The boost of fiber will help move things along in the digestive system
    • Potassium

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      Beets photo credit
  • Beets have been touted as a performance enhancer due to their naturally occurring nitrates
  • Be sure to cook these little guys to help bring out their flavors and make them easier to digest.
    • Roast, bake, or steam this root to soften them up until tender
      • about 15 minutes of steaming is ideal for nutrient retention
      • Increased cooking time diminishes the concentration of phytonutrients in beets
    • Add them to smoothies or juice
      • Adding to juice raw will help to sweeten the juice without excess sugar
Spinach
  • If you want to be strong like Popeye… sneak in some spinach!
  • It is chock-full of niacin, zinc, protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
    • In other words this is a perfect way to boost the nutrient density of your diet!
  • Abundant in flavonoids (antioxidant)
    • Potential to reduce cholesterol
  • Helps improve cardiovascular health (folate), lower high blood pressure (magnesium)
  • Suggested to improve brain function, memory, and mental clarity
  • Another great base for smoothies and juices!
Ginger
  • Often used to aid in digestion, reduce nausea, and help fight a cold
  • anti-inflammatory and antioxidant effects
    • potential for the reduction of muscle soreness
  • suggested to lower blood sugars and cholesterol levels, improve heart disease risk factors, brain function, cancer risks, and fight infections
  • Throw a thumb-size amount in your juice blend (may give the drink a little kick to wake you up!)
    • Also, juice ginger by itself or with turmeric and lemon and add to hot tea (rooibos tea is good)
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Turmeric photo credit
Turmeric
  • Curcumin is the main active ingredient in this bright orange root. Curcumin has powerful antioxidant and anti-inflammatory properties
  • Consume with black pepper to enhance the absorption of curcumin in the turmeric. It is also fat soluble and a good addition to a smoothie that contains avocado (avocados give your smoothie a creamy texture!)
  • Turmeric is typically found in curry dishes but can be added to other foods for a savory, almost cheesy flavor.
  • Suggested to improve brain function, lower cardiovascular disease risk, prevent and treat cancer, Alzheimer’s disease, and could reduce arthritis inflammation.

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