If your goal is to have energy throughout your mid-morning, you should add more protein and oil sources like nuts or dark chocolate. But if you’re going for an appetizer between lunch and dinner, you can add in more berries and almond milk.
Healthy fats and oils you can use to make your smoothie include butter, cheese, heavy cream, coconut oil, olive oil, and full-fat yogurt. Fruits are beneficial to your body in boosting your immunity and promoting healthy skin.
Here are the top 5 benefits of healthy berry smoothies.
1. A healthy berry smoothie is rich in antioxidants
Antioxidants are chemical compounds that keep free radicals in your body under control. Without antioxidants, these free radicals would increase, and damage your cells, causing oxidative stress.
Antioxidants such as ellagic acid, anthocyanins, and resveratrol protect your cells and reduce the risk of getting diseases.
2. Nutrients in berries help to regulate your blood sugar and improve insulin response
Berries protect your cells from the harmful effects of high blood sugar by improving insulin sensitivity and response to high-carb ingredients that you may add to your healthy berry smoothie.
You should blend at least a cup of berries in your smoothie per day to keep your blood sugar in check.
3. Berries are high in soluble fiber
Berries are a rich source of soluble fiber, which slows down food as it moves through your digestive tract. The result is a feeling of fullness for a good part of the day. Consuming fiber-rich berries can decrease your calorie intake and help to manage weight gain.
By blending in mixed berries in your smoothie, the fiber intake can help to reduce the calories that your body absorbs.
Low carb ingredients rich in fiber that you can add into your smoothie include:
• Walnuts (14% carbs)
• Peanuts (16% carbs)
• Apricots (11% carbs)
• Greek Yoghurt (4% carbs)
Greek yogurt is thicker than regular yogurt and is rich in protein and many essential nutrients. It also adds a rich flavor to your healthy berry smoothie.
4. A healthy berry smoothie is rich in calcium
Using yogurt or milk in your smoothie nourishes your body with calcium to replace the worn-out parts of the bones and teeth. An adult requires plenty of calcium to keep the bones healthy and strong.
You should take at least 1,000-2,000 mg of calcium per day; a berry smoothie can supply at least 20% of this to your diet. At least two or three glasses of berry smoothie every day are sufficient to nourish your body with calcium.
5. A healthy berry smoothie is a good source of potassium
The body needs potassium minerals to maintain the fluid balance and maintain normal muscle and nerve function. Potassium-rich fruits and vegetables such as apricots, raisins, dates, beets, spinach, and bananas help to lower your blood pressure by effectively decreasing the effects of sodium in your body.
A healthy berry smoothie is not only filling, but it’s also great if you have a low appetite. It’s a good source of getting all the essential nutrients and minerals that you would get from eating whole foods. Serve your berry smoothie with a fruit cake, and garnish with fresh, chilled berries.