Hey Team, and Happy #ThirstyThursday!!
This is part 2 of 3 of our “Perfect Smoothie” post. Today we will discuss Greens and Healthy Fats.
Summer is my favorite time of year to have smoothies. They are an excellent breakfast option, snack option and potentially a healthy sweet treat. For clients, I recommend a smoothie as a way to sneak greens into a kids (or an adults) diet or as a way to increase greens daily. There is no “one” perfect green for you, it is an individual choice. You can have an “old faithful” like spinach and kale or be adventurous in your choices with collards.
Many leafy greens are rich in Vit A, C and K.
Vitamin A is a fat soluble vitamin important for vision, immunity and reproduction and helps lungs, kidneys and other organs work properly.
Vitamin C is a water soluble vitamin important for the growth development and repair of all body tissues. It is involved in bodily functions including absorption of iron, immune system, wound healing and formation of collagen.
Vitamin K is a fat soluble vitamin important for bone health and wound healing. It makes protein for health bones and normal blood clotting.
There are a variety of green options:
Baby Spinach- Vitamins including A, B2, B6, C and K, Calcium and Folate Baby Kale- Vitamins A, C and K, Calcium and Folate Bok Choy- Vitamin K, ZInc, Copper, Niacin, Beta Carotene Arugula- Vitamins A, C and K, Folate, Calcium and Iron Swiss Chard-Vitamin A, C and K, Potassium and Dietary Fiber Collards- Vitamin A, C and K, Calcium and Iron Beet Greens- Vitamins A, C, E and K, Folate, Copper and Iron Parsley- Vitamin A, C, K, Calcium, Potassium and Iron Celery- Vitamin A and C, Folate, Potassium, FIber Broccoli- Vitamin C and K, Fiber and Potassium
Healthy Fats are an important addition to smoothies that can aid in vitamin absorption, aid in weight loss and make your skin glow. Some varieties include:
Nuts/Nut butters- Are high in healthy unsaturated fats, reduces risk of cardiovascular disease, fiber, protein and fat. Helps you feel satisfied longer. Some nut varieties include walnuts, almonds, pecans, macadamias, cashews and hazelnuts.
Seeds- Are a great source of mono and poly-unsatururated fats, vitamins, minerals and antioxidants. They can help reduce blood sugar, cholesterol and blood pressure. Types of seeds include:Chia, Flax, Sunflower, Hemp, Sesame, and Pumpkin Seeds
Avocado-High in Potassium, Fiber, Vit E, B vitamins and Folic Acid Coconut Oil- Helps absorb calcium and magnesium.Contains Medium Chain Triglycerides (MCT)
You can really create your very own tasty vitamins as you build your delicious smoothies!! What are your favorite greens and healthy fats to add?