Whether you are short on time in the morning or just looking for a tasty start to your day, a smoothie is a fast and easy breakfast option. Not to mention that it is a healthy way to start the day without a daily dose of healthy fats – add whole fruits, vegetables and healthy supplements and refrain from anything with added sugar.
If you are looking to upgrade your morning mixture, here are ten suggestions on beneficial ingredients to toss in your blender that will boost the nutritional value and flavour of your daily smoothies.
Sunflower seeds
These seeds are known as a rich source of vitamin E and B complex vitamins like vitamin B6 and vitamin B9, minerals like phosphorus, copper, magnesium, manganese and zinc, dietary fibre, omega-3 and omega-6 fatty acids, which have numerous crucial roles in the body.
Sunflower seeds might be useful for lowering inflammation and blood sugar, boosting the immune system and heart health, decreasing “bad” cholesterol and promoting better skin health.
Avocado
Sure, avocado tastes (and looks) perfect in a bowl or on toast, but it is also a good smoothie option that creates a similar texture to a banana but without added sugar. With its creamy consistency and a unique, almost nutty flavour, avocado is the great fruit for smoothies that also goes well with a variety of fruits and vegetables.
Avocados are packed with fibre, which is associated with benefits for weight loss and metabolic health, monounsaturated fatty acids that may help to reduce inflammation and potent antioxidants that might protect your eyes. They also can relieve symptoms of arthritis, lower cholesterol and triglyceride levels and may help in the battle against heart disease and cancer.
Coconut
This kind of miracle oil can be used for hair, skin and even in a morning smoothie. Coconut possesses antiviral, antifungal and antibacterial properties and helps to lose weight and reduce belly fat and decrease hunger. Medium-chain triglycerides found in coconut have been linked to improved brain function and overall improved energy use by the body throughout the day. Coconut oil is also thought to boost heart health and provide hydration, so it might be ideal as a post-workout cocktail shake as well.
Coconut is also very versatile. You can add shredded coconut to your smoothie bowl for a sweet and crunchy taste, drip some coconut oil or use coconut milk instead of dairy or other plant-based milk.
Tiger nuts
They are small root vegetables of sedge grass with a slightly sweet and coconut-like flavour. Tiger nuts are considered a superfood as you can enjoy their nutty and creamy flavour while filling up on your potassium, fibre, magnesium, calcium, sodium, zinc, vitamin E, and vitamin C intake for the day.
They can help to improve heart health and digestion, reduce blood sugar levels, boost the immune system and fight Infections. Also, tiger nuts can act as an aphrodisiac to increase libido.
CBD oil
No matter if you choose to add CBD oil or ready-made options like CBD water or tea, this supplement is a beneficial addition intended to kick-start your morning.
Using cannabidiol (commonly known as CBD) is believed to help alleviate pain and chronic aches, diminish anxiety and stress levels, improve sleep and skin condition – all thanks to the potential interaction with certain receptors of the biological endocannabinoid system responsible for maintaining the body in balance.
Greek Yogurt
If you are not into powdered protein, then turn to this creamy, calcium-packed protein powerhouse to help you feel full for longer. Greek yoghurt also diminishes odour-causing bacteria in your mouth so you don’t have to worry about bad breath and contains probiotics that aid digestion, which in turn can help reduce belly bloat. With its thick texture, Greek yoghurt will also turn your smoothies into more of an indulgence.
Chia seeds
These little seeds not only add a nice little crunch to your smoothie but also provide an excellent source of fibre (for digestive health), omega-3 fatty acids (for heart health), protein (for healthy muscles) and calcium (for strong bones).
Chia seeds are also low in calories yet rich in antioxidants, magnesium, manganese, phosphorus and a decent amount of potassium, zinc, vitamin B1, vitamin B2 and vitamin B3, in addition to providing fibre and protein content to help you feel full. Since they are hydrophilic, keep in mind that both seeds and powder will thicken when added to liquids.
Apples
Apples are a well-known and popular fruit and a high source of fibre, potassium, vitamins A, E, B1, B2 and B6 and antioxidants. Apples can aid in boosting the immune system, promoting better bone and dental health, reducing cholesterol, controlling weight and beating diarrhoea and constipation.
Furthermore, numerous researches show that intake of apples might be helpful in decreasing the risk of diabetes and fighting the effects of ageing on the brain.
Cacao
For chocolate lovers or simply all sweet tooth, cacao is a great alternative for adding a chocolate flavour to your smoothie with no added fat or sugar.
Instead of over-processed regular chocolate, cacao beans are packed with flavonoids, and their nutrients remain largely intact. So make sure to look for cacao powder or raw cacao nibs to add to your breakfast smoothie for a perfect taste and lots of benefits.
Linseeds
Linseeds (also known as flaxseeds) provide consumers with a high level of omega 3 fatty acids, fibre, protein, vitamins and minerals. The seeds are packed with both soluble and insoluble fibres, which aid in supporting digestion. Flaxseeds can help to control blood sugar, improve cholesterol, decrease blood pressure, support heart health and prevent hunger and cravings, which might aid in weight loss.
Furthermore, the seeds may help to reduce symptoms of menopause, ease diarrhoea and constipation and suppress the formation of particular types of cancer, such as skin, colon, breast and lung cancer.
