As I mention on my last post on 10 Ways to Save Money on Healthy Food , portions sizes are bigger today than ever before. Healthy smoothies provide great meal replacements, portion control and the easiest way to get your daily allowance of fruits and vegetables. Letting your vitamix  “chew” your food actually eases the burden on the digestive system.  Adding these key ingredients to your smoothie will change it from good to great , thus improving  digestion, mood, mental clarity, and memory!

1.Iron

Why we need it: About 70% of the body’s iron is found in hemoglobin. Hemoglobin is the substance in red blood cells that carries oxygen to the lungs. A slight deficiency in iron leads to fatigue , shortness of breath, muscle loss, and eventually organ failure. Iron deficiency  is the most prevalent nutritional deficiency in the world. However it is totally reversible. 

Add in:   spinach, kale, broccoli, beets, strawberries, watermelon, raisins, dates, figs, prunes, prune juice, dried apricots, dried peaches and if you feel like cooking a great source is calf livers……. yes calf livers. 

2. Vitamin D

Why we need it: Vitamin D, (although not an actual vitamin,  really a hormone) is the only vitamin we can both consume and make . It plays an important role in maintaining calcium levels, protecting our bones, reducing inflammation, and boosts are immune system by enhancing our immune genes. Vitamin D deficiency has been linked to depression, weight gain, osteoporosis, breast cancer, heart disease among others. Thankfully, I’ve got the right ingredients to make you get plenty of vit D!

Add in: egg yolks, spinach, kale, oranges or liquid Vit D3 with K2 supplementation ($10 here ). 

3. Fiber

Why we need it: Fiber is a non-digestible carbohydrate and a powerful player in digestion. A diet rich in fiber promotes digestion, prevents constipation, and reduces acne.

Add in: broccoli, raspberries, blackberries, avocados, pears, flax seed, chia seed

4. Prebiotics

Why we need it: Most people are aware now that probiotics offer a long list of health benefits, but very few know about prebiotics and their role in ‘feeding’ probiotics. Pairing prebiotics and probiotics together, preserve health by maintaining a good balance of good intestinal bacteria. Because gut health is closely tied to digestion, hormone balance, skin health, immune function, weight, among other things, it is important to keep a diet high in prebiotics.

Add in: avocado,garlic and galactan (I prefer mine from Premiers Research Lab,and it is only $20 here)

5. Protein

Why we need it: Protein is one of the four macronutrients the body needs on a daily basis. Because the body burns proteins slower than carbs, adding protein to your green smoothie is very important to prevent blood sugar spikes. It also helps restore your muscles after a workout and keeps you full. Beware of protein supplement companies as many are actually filled with highly processed ingredients, chemicals, antibiotics, and heavy metals. I recommend Premiers Research Lab  whey protein if you want to go down the supplement route. 

Add in: nuts ( brazil nuts, almonds), coconut milk, flaxseed, seaweed, oats, chia seeds, raw milk, raw egg

6. Fats

Why we need it: You might have heard fats as a big NO NO. But that’s not completely true.  In fact, our bodies need a certain amount of dietary fat in order to stay healthy. Good fats have a multitude of health benefits, they help keep our skin soft, protect our hear, are a great source of energizing fuel, curb overeating, promote healthy hair, nails, and bones. 

Add in: avocados, coconut oil, raw cashew, flaxseed oil, almond butter

7. Electrolytes

Why we need it: Sweltering heat during the months of July and August lead to a loss of fluids along with essential electrolytes through perspiration. Therefore, it’s important to replenish the electrolytes. What are electrolytes you ask?  Electrolytes are ions that regulate our bodily fluids. If out of whack, energy and performance are compromised. Many sports drinks advertise benefits of electrolyte replacement; however, add sugar and other ingredients that are not healthy.  Pink Salt PRL is amazing because it is clean and actually facilitates HCL enzyme production as well as replenishing electrolytes.   

Add in: coconut water, banana, kale, spinach, broccoli, almond, PRL pink salt (shop here) .

8. Vitamin E

Why we need it: Vitamin E is  is a critical antioxidant which can only be obtained through food. It is great for skin health, mineral processing, heart health and protects against heart disease, and cancer. Tocotriene is a super antioxidant food with 100 natural antioxidants including the whole vitamin E complex. It is a true superfood that is rich in powerful nutrients and tastes great in smoothies.

Add in: broccoli, nuts, avocados, kiwi, olive oil , tocotriene (shop here)

LVNG LARGE Smoothie recipe: 

kale
spinach
Banana 
Strawberries 
Blueberries
Galactan 
Tocotriene (antioxidant and great source of vitamin E)
Whey peptein
Fiber 
Avocado 
Raw Egg
Himalayan pink salt
 
I highly recommend  The Green Smoothie Girl for more smoothies recipes so check it out !
 

Finally, thank you for reading this post. I had so much fun writing it and also learned a lot! I hope you can benefit from it as well.  What are some of your favorite ingredients/smoothie recipes ? I’d love to hear about them in the comments below. 

And as usual, keep LVNG LARGE !

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