Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Green antioxidant smoothie for vegans

 This green smoothie is the best addition for vegans as well as others to their diet plan. This health drink includes green banana, mango and pine apple slices along with lemon juice, nuts and seeds.  It is a great source of all the antioxidants together in adequate amounts with micronutrients including vitamins & minerals which are vital for health of nervous system, cardiovascular system and bones &joints.

Vegans usually miss many of the essential vitamins & minerals if their diet is not properly planned. That’s is one of the main causes of premature ageing & degenerative diseases. This green smoothie has great role in preventing neurodegenerative diseases in ageing people due to the rich presence of antioxidants and vitamins& minerals.

 This green smoothie suggested by Dr. Sanjana V.B is prescribed in our SIAHMSR wellness clinic for vegans as well as all fitness aspirants.  You may take this green smoothie twice in a week. It also helps to improve your skin health and glow .

Its nutritional value is unique as it contains more fibers, natural sugars in low amounts, good healthy fats, almost all vitamins and minerals. This smoothie may not contain protein in adequate quantities although chia seeds provide a small amount of it.

 You may supplement this smoothie with a chickpea avocado green salad with olive oil dressing for better results. Because this salad addition into your morning snack list can provide protein, vitamin E &D.

 Also have this smoothie along with a slight sunbath for 15 minutes which can boost your vitamin D levels and bone health. Your health will definitely improve unprecedently by this simple SIAHMSR wellness morning diet & regimen! Try it.

Ingredients

1.    Green banana- one ripe

2.    Pine apple slices-2

3.    Mango slices – 3

4.    Lemon juice- 2tsp

5.    Chia seeds – 2 tea spoonsful [ soaked]

6.    Pistachios& walnuts [ crushed] – 3 tsp

HOW TO PREPARE THE GREEN SMOOTHIE

Take ingredients 1to 3 in a blender and blend smoothly along with ¼ cup of water [if necessary]. Add 2tsp lemon juice into it and mix well. Add soaked chia seeds into the mixture. Stir well. Now garnish with a handful of crushed pistachios and walnuts.

Preparation time: 3-4 minutes.

Soaking time of chia – ½-1 hour before preparing this smoothie.

Nutritional benefits of green smoothie

  Green bananas are rich source of fiber and potassium. Fiber improves digestive health and potassium is good for your heart and blood vessels. It helps to maintain rhythm and proper functioning of heart.

 Mangoes are rich in vitamins and antioxidants. Although it contains carbohydrates as naturally occurring sugars the glycaemic index is 51. That means moderate consumption of mangoes do not cause any spike in blood sugar level. It’s a low glycaemic index fruit if consumed in moderate amounts. Mangoes provide fiber also which helps digestion.

 Mangoes are good source of vitamin A , caroteinoids and C which are most effective antioxidants. Vitamin A also improves the skin glow, reproductive health and health of your eyes and vision. Vitamin C boosts your immunity and acting as the best antioxidant prevents many non-communicable or lifestyle diseases.

Lemon juice also contains vitamin C abundantly and hence do the same good effects the antioxidants do to your body. It is yet another immunity boosting fruit.

Pineapple is low in calories and carbohydrates and plays a significant role in weight loss. It is a fruit used in modifying obesity and dyslipidemia [ bad cholesterol] which are important risk factors for many serious lifestyle diseases of heart and brain.

Pineapple is rich in high amounts of specific dietary fiber, which decreases cholesterol uptake by the cells.

Pineapple has richness of fibre, and water which keeps you full and hydrated.

Pineapple contains high amount of vitamin C. Pineapple also contains these vitamins beta carotenes, Thiamin, Riboflavin, Vitamin b-6, Folate, Pantothenic acid which have great role in proper functioning nervous system, heart, digestive system and reproductive system. Beta carotenes are effective antioxidants against free radicals which are the major culprits in causing grave health issues in this modern era.

Pineapple also gives minerals such as Magnesium, Manganese, Potassium which are essential for healthy functioning of heart and bones. Manganese in pineapple regulates the metabolism of fat and carbohydrates.

 A study shows that pineapple juice intake decreased lipogenesis [ fat accumulation]and increased lipolysis [ fat degradation]. This study elucidates the role of pineapple in weight loss.

Pistachios are good source of carbs and fibers. It also contains healthy unsaturated fat along with a little amount of saturated fat. Unsaturated fatty content makes it an important ingredient of healthy diet.

Pistachios are also a good source of vitamin B6, phosphorus, and thiamin, and an excellent source of copper. Vitamin B6, Thiamine and other minerals mentioned here are crucial for the health of nervous system and cardiovascular system. These nutrients are important for development of brain and nervous system in growing children and ageing adults.

 Walnut is a great immunity boosting food. A study shows that walnut could significantly improve humoral and cell-mediated immune responses, macrophage phagocytosis and natural killer cell activity.

Walnuts play a key role in preventing neurodegenerative diseases due to their anti- inflammatory properties. Thus, it improves brain and nervous system health particularly in ageing populations. The neurodegenerative diseases include Alzheimer’s disease, Parkinson’s disease etc. which impairs cognition and memory. Antioxidants are the sole solution to prevent the risk associated with neurodegenerative diseases.

  Chia seeds are good source of Polyunsaturated fat, as omega-3 fatty acids, Fiber, Protein, Calcium, Phosphorus, Zinc.

  Fibre is good for digestive health. The fiber in chia seeds is mainly soluble fiber and mucilage. All the other minerals in chia seeds help to improve bone health and nervous system health.

Omega-3 fatty acids help in lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation.

Chia seeds are one of the most-concentrated sources of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid which is important for brain function and improved cognition and memory.

 Chia seeds are a great source of antioxidants, such as chlorogenic and caffeic acids, quercetin and kaempferol.

Safety:

Generally this nutritious smoothie is good for all. However, for people having allergy to mangoes, pineapple and lemon better avoid adding these fruits into this special health drink. Instead, you may replace them with guava, kiwis, spinach leaves or kale. You may get similar benefits.

References

1.    Siahmsr nutrition clinic

2.    https://pmc.ncbi.nlm.nih.gov/articles/PMC5452255/

3.    https://www.siahmsrwellness.in/walnuts

4.    https://www.sciencedirect.com/science/article/pii/S1756464620302929

5.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5994573/

6.       https://www.health.harvard.edu/blog/health-benefits-of-walnuts-2018081314526

7.       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170270/

8.      https://pubmed.ncbi.nlm.nih.gov/7529614/

9.    https://www.siahmsrwellness.in/pineapple-for-weight-loss

10.https://siahmsrwellness.in/chia-seeds-for-health-youthfulness

 image courtesy- freepik.com