If smoothies are already a part of your daily routine, you know how quickly you can have a healthy breakfast or snack that you and your family enjoy.
At BlenditUp, our goal is to help you make a delicious, creamy smoothie every time. With this article, not only make something that tastes so good your kids drink every last drop, we want to pack it full of superfood nutrition, so everyone gets the most nutrients and energy in your smoothies ... and soups.
Get ready to mix up new flavors and create new combinations that help fuel energy and also supply the brain with essential fatty acids. We'll cover both macro-nutrients and micro-nutrients.
Macro-Nutrient Boosters - Protein
Protein provides essential amino acids your body needs to stay at full strength. It is an important nutrient that provides energy, helps repair tissue and build tissue, assists in the formation of enzymes that help your body produce cellular energy, and allows your body to store extra amino acids for later use.
The recommended daily intake of protein is 0.8 grams per pound of body weight for adult men and 0.4 grams per pound for adult women. If you need a higher amount of protein, then it is recommended you eat a variety of proteins in a variety of food sources. Protein is also important in maintaining the correct balance between calcium and phosphorus in your body.
Macro-Nutrient Boosters - Carbohydrates
Carbohydrates provide your body with the nutrition it needs to function properly. They are broken down by the body into glucose which may be used as fuel or energy or stored in muscle cells for later use.
Adding fruits and vegetables, which are complex carbohydrates, break down slowly in the body and provide a steady, healthy form of energy.
Refined sugar may make your smoothies taste good, but it's a simple carbohydrate that quickly converts to glucose and pumps insulin levels through the roof. That means you get a burst of energy, followed by a crash. Yikes.
Refined carbs make for an unhealthy diet and even yet another reason for your energy level to crash throughout the day. Avoid them like the plague and if you use sweeteners like stevia, monk fruit extract, coconut nectar, your blood sugar won't spike so dramatically.
Refined sugars also create inflammation that causes water retention, aches, and pain, as well as unneeded stress on the body.
Whole grains, such as brown rice, oats, and quinoa are also good sources of carbohydrates. These also provide a good-for-you boost to your smoothie or soup bowl. Quinoa is a high protein grain that has been shown to help control blood sugar levels in diabetics and non-diabetics alike.
Macro-Nutrient Boosters - Fat
Fat is an essential nutrient that supplies the body with energy. It also helps the body absorb fat-soluble vitamins A, D, E, & K. Fats are broken down by the body into fatty acids for use as fuel or they are stored in muscle cells to help keep you strong.
Micronutrients include vitamins, minerals, and antioxidants that play a huge role in your day-to-day life. Your body is an amazing machine that works hard every single day to supply you with the food, water, and oxygen it needs to live and function properly. We all have different needs but most people have a few things in common when it comes to nutrition.
Vitamins from superfoods are not only essential for the body's health, but they also provide benefits that support overall health and weight management. Your body needs these nutrients to absorb, metabolize, transport, maintain and regulate fat cells. Vitamins are essential for the optimal functioning of your metabolism.
Minerals are important elements of life that are vital to many functions of the body. They also provide benefits by helping to keep the body healthy by supporting bone health, water balance, blood pressure regulation, cell integrity, and more. The list continues with regulating metabolism and supplying energy to muscles.
It is a well-known fact that antioxidants are important for the body's health and wellness, but did you know that they also play a role in the formation of specific nutrients that help us perform at our best? And not only do they play a key role in certain biochemical functions, but they also assist with maintaining energy levels throughout the day.
Essential Fatty Acids
Essential fatty acids help the body produce eicosanoids, which are enzymes that produce hormones, which help regulate cell growth and maturation. Without them, the body is unable to perform these key biochemical functions.
Eating foods high in omega-3 fatty acids can help prevent cancer, heart disease, arthritis, depression, ADHD, mental illness, skin disorders, and many other health concerns.
Fiber is the indigestible portion of plant-based foods that the body cannot digest. It also helps keep you regular! Good fiber sources include spinach, honeydew melon, asparagus, tomatoes, strawberries, spinach, broccoli, beans, and legumes.
The Best 9 Smoothie And Soup Boosters
- Dark Chocolate
- Protein Powder
- Chia Seeds
- Hemp Hearts
- Herbs and Spices
Spinach is rich in minerals like magnesium and iron and is also an excellent source of vitamin A and Folic acid. It also contains fiber and is a great addition to your smoothie and soup bowls.
You can add a handful of spinach and your kids won’t even taste this leafy vegetable, yet they’ll reap the benefits of the minerals, vitamins, and fiber. Add bright, vibrant colorful fruits and they won’t even see the green color.
Because of its dense vitamin and mineral content, studies show that spinach is beneficial for maintaining healthy hair, skin, and nails. It also helps build strong bones, aids in digestion, maintain healthy blood sugar levels, and lowers the risk of heart disease.
Spinach provides 10 percent of the recommended daily intake of vitamin B6, which is needed for metabolism and fat burning.
Dark chocolate is high in flavanols which help improve blood flow, protect the brain from disease, and provide anti-inflammatory benefits. Flavonoids are polyphenols that are associated with numerous health benefits.
Flavonoids also provide a boost to energy levels and high-quality focus, especially among women. The dark chocolate we recommend contains 70% cocoa and is rich in flavanols and antioxidants that can help improve blood flow and protect the brain from disease and inflammation.
We make it easy to boost your smoothie with protein by adding a scoop of one of our protein powders. Our top proteins don't add any extra weird taste to your smoothies, just a creamy, smooth texture.
BlenditUp Protein Powders for Smoothies and soups:
Not only can you add our protein to smoothies, but you can also add this macro-nutrient to oatmeal, and your favorite soups to supply your body with the essential building blocks to build muscle and maintain muscle. As a bonus, according to studies, protein also helps with healthy weight loss.
Blueberries are wonderful for your heart health because they are loaded with powerful antioxidants that fight disease and can help prevent heart disease. Blueberries also are rich in Vitamin C. Blueberries are one of our top choices because they can be used to help stave off colds, boost energy levels, reduce stress, improve heart health and improve the immune system.
Blueberries are loaded with powerful antioxidants that fight disease and can fight cancer, heart disease, neurodegenerative diseases like Alzheimer's and Parkinson’s Disease.
Add strawberries, raspberries, and blackberries for additional flavor, color, and antioxidants.
Avocados add a smooth, creamy texture to smoothies, soups, dressings, and sauces. They are rich in monounsaturated fat and a good source of vitamin C. Avocados are also a good source of dietary fiber and provide 10 percent of the recommended daily intake of vitamin B6, which is needed for metabolism and energy production.
Avocados are rich in healthy fats that help maintain your weight and keep your heart healthy. They also help to keep you full longer, which is beneficial for weight loss.
Chia seeds are an excellent source of fatty acids, minerals, and fiber. They provide a boost to energy levels and performance. Chia seeds are a great source of omega-3, minerals, and fiber. They provide a boost to energy levels and performance.
Chia seeds have been used for centuries by the Aztecs in Mexico as a food staple. Because chia seeds are loaded with fiber, they support digestive health and can help keep you full longer. Boost your smoothies with chia seeds for minerals and vitamins like iron, magnesium, phosphorus, copper, zinc, manganese, and B-vitamins.
Hemp hearts are a great source of protein and essential fatty acids. As mentioned above, protein is the building block of our body and is essential for cell structure and maintenance; it also helps us perform everyday tasks like breathing, movement, and digestion.
Hemp seeds are a complete protein containing all 9 essential amino acids. They are a good source of omega-3 fatty acids with a good ratio of omega-6 to omega-3 essential fatty acids. Hemp seeds contain more magnesium than any other plant food and have been used for centuries in Chinese traditional medicine to support overall health.
Pineapple is a good source of manganese and beta-carotene. It’s also high in vitamin C, potassium, and fiber. Pineapple also contains an enzyme known as bromelain which has anti-inflammatory properties and can reduce pain and swelling after an injury, preventing debilitating arthritis and related problems.
You may have heard that pineapple can be used to soothe a cough and help with the symptoms of asthma and sinus inflammation. It can also help reduce symptoms of hay fever, such as runny nose and sneezing.
Herbs and Spices
Not only do spices and herbs add flavor, but they're also packed with nutrition. Spices and herbs can be used to help reduce inflammation, improve digestion, fight cancer, support the cardiovascular system and promote a healthy immune system.
You can use cinnamon as a spice for your smoothies by adding 1/2 teaspoon to any smoothie recipe. Cinnamon is a good source of manganese and fiber. It’s also been used to help improve blood glucose levels in those with diabetes by regulating blood sugar levels.
For added flavor, add fresh ginger to boost your soups and smoothies.
Garlic, onions, leeks, shallots, chives, and scallions are all part of the allium family. The health benefits of these are nearly endless. They have been used to help treat chronic diseases since ancient times, and it's no wonder why. They have been used for centuries to support overall health and act as an anti-inflammatory.
Onions are a good source of vitamin C and manganese. Garlic is a good source of vitamin B6. It's also rich in manganese, selenium, and vitamin C.
Whether you're blending up a soup or cooking on your stop top, be sure to stock up on our delicious spice blends.
The real purpose of food is to provide our bodies with fuel to help increase our energy and be our best selves. And, with all the amazing flavors from whole foods, we’re also meant to enjoy the foods we eat.
We hope this article has been helpful to you so that you can make perfect smoothies and soups every time.
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