Photo Caption Smoothies mainly contain fruits, but they often include vegetables as well. Photo Credit Jupiterimages/Photos.com/Getty Images Smoothies are a relatively quick and convenient way to consume healthy fruits and vegetables, as well as high amounts of other essential nutrients. Compared to fresh-squeezed juice, smoothies contain more fiber because most parts of the fruits and vegetables are blended together instead of being discarded. Smoothies often contain other additives, such as dairy products to create better texture and supplement powders for enhanced amino acid content. Consult with a nutritionist about recommended daily servings of fresh fruits and vegetables.
Fruits are the most popular additive for smoothies, contributing color, sweetness and a variety of healthy nutrients. For example, blueberries, raspberries, strawberries and many others berries are rich in vitamin C and anthocyanidins, which are powerful antioxidants able to destroy potentially harmful free radicals, according to “Contemporary Nutrition: Functional Approach.” Bananas are also commonly added to smoothies to provide a thicker consistency and more minerals, such as potassium. Potassium is a primary electrolyte that is important for conducting electrical signals and balancing fluid distribution in your body. Apples are another great additive, due to their high pectin content, which is a soluble fiber capable of reducing blood cholesterol levels and maintaining appropriate insulin release.
Vegetables are also commonly added to smoothies, but most are not nearly as sweet as fruits. Carrots, celery, cucumbers and spinach all add significant dietary fiber to a smoothie, as well as a variety of vitamins and minerals. Carrots, for example, are rich in beta carotene, which is a precursor to vitamin A and essential for healthy vision. Spinach contains many vitamins and minerals, but it’s also noted for being a significant source of chlorophyll and amino acids, according to the “Encyclopedia of Human Nutrition.” If your blender is powerful enough, pulverizing fibrous vegetables may make some of the nutrients more bioavailable to your body because they can be absorbed more easily.
Dairy products such as milk, yogurt and ice cream add sweetness, texture, vitamins, minerals, fats and protein to smoothies. Most dairy products are especially rich in calcium, magnesium and vitamin D. If you are counting your calories, consider low-fat dairy products. If you are lactose intolerant, then creamy soy products or beverages derived from almonds or rice can be used as healthy alternatives.
Supplement powders are usually added to smoothies to boost the content of essential nutrients, especially amino acids, which are required to build protein-based structures and compounds in your body, such as muscle tissue, hair and enzymes. Many vegetables and some fruits contain amino acids, but none are considered complete sources. Dairy products contain all the essential amino acids, but you may prefer to add protein-rich supplements such as whey, soy or hemp powders. However, adding lots of powdered supplements to a smoothie can give it a grainy or chalky texture.
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