Six Foods To Add To Your Protein Shakes!
Cruciferous Vegetables
Looking to make a super food smoothie? Look no further than broccoli, Brussels sprouts, cauliflower, kale, cabbage, and bok choy. All of these cruciferous vegetables contain disease-fighting and immunity-boosting phytonutrients, as well as the essential nutrients vitamin A, vitamin C and folic acid. Just don’t overcook these veggies before you blend them. Too much heat can strip them of their vitamins and phytochemicals. Try blending frozen veggies and blending those instead. They’ll deliver all of the health benefits you want, and they’ll chill your drink!
Flaxseed
If you’re looking to fight inflammation – and what athlete doesn’t suffer from the occasional ache or pain? – then add flaxseed to your next smoothie. Flaxseed contains more inflammation-fighting omega-3’s than other readily available fat sources. Two components of flax, lignans and alpha-linolenic acid (ALA), have been found to assist immune health. Flaxseed is highly sensitive and easily oxidized, so for the most health benefit, purchase whole flaxseed and grind just before adding to your smoothie.
Kale
Perhaps Popeye should’ve grabbed a can of kale instead of spinach. Kale is incredibly nutrient-dense, offering impressive amounts of potassium, as well as vitamins A, C, and K, in less than 35 calories. One cup of raw kale also packs potent amounts of antioxidants, notably lutein, which protects the eyes against oxidative damage and has been found to be effective in fighting macular degeneration.
Kefir
If you’re having GI problems, or would like a little help in getting regular with “number two,” then Kefir may be right for you. This tangy dairy drink, which has a taste similar to yogurt with a thinner consistency, is full of probiotics. According to the Food and Agriculture Organization of the United Nations (FAO), probiotics are “live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host to help promote a healthy digestive flora.” Translation: Probiotics give the “healthy” bacteria in your gut an edge over the “bad” bacteria. Improving this balance can lead to better digestive health, and even boost immune function.
Spinach
Exercise can incr
ease your need for micronutrients like iron and zinc, and spinach is chock full of them. While low levels of iron and zinc can negatively impact athletic performance, cause fatigue, and even result in poor muscle growth, spinach delivers loads of these nutrients while also supplying folate, a B-vitamin responsible for producing and maintaining new cells. Folate is also essential for DNA and RNA production. Pregnant women and women seeking to become pregnant should be sure to take in adequate amounts of folate, as this micronutrient is essential for preventing neural tube defects.
Tomato
Rich in lycopene, tomatoes are a proven ally in the war against skin cancer. Lycopene also has been shown to promote prostate health. Add tomato to your next smoothie using either canned tomato that is whole or has been juiced –the nutrients in the tomato are concentrated and locked in during the canning process).By introducing a green smoothie a day into your lifestyle, you will be giving yourself a healthy advantage like nothing else. If you are still not convinced, check this out: The Boutenkos conducted their own independent study called The Roseburg Study, where they supplied a cross section of people with one litre of green smoothie every day for a month.
Green smoothies are a low GI alternative to juices. The fiber in the whole vegetable slows down the assimilation of sugars into the bloodstream and help to stabilize blood sugar levels. Great for diabetics!
Dark greens and leafy veggies also help improve skin tone and reduce blemishes as well as assist with healthy nails making them stronger with less breaking, chipping and flaking.
Some studies suggest greens especially t
hose high in aspargine like ever so popular asparagus, help to regulate sexual response and increase your sex drive. Now, if that doesn’t make you grab for your blender I don’t know what will!
Try this tasty green protein smoothie recipe:
4 leaves kale, stems removed
4 leaves chard, stems removed
½ bunch fresh parsley
1 leaf aloe vera
½ bunch dandelion greens
3 pears
1 banana
3 cups water
Yields 2 quarts
of base mixture for each serving you can store them seperately and save for later to mix in with your protein powder!
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