Compiled & reviewed by

Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Orange smoothie

It is very easy to make a yummy but highly nutritious orange smoothie that may help you for weight loss & in boosting immunity.

Ingredients:

·        2 oranges

·        4 soaked almonds[ outer skin peeled]

·        2tbs Coconut milk

·        ½ tsp maple syrup

·        1 tsp honey

·        1 tsp sunflower seeds[roasted]

·        1tsp flax seeds[ roasted]

Preparation 

It is so easy to make this smoothie. Mix all the first three ingredients in a blender[ Do not add the seeds of oranges]. Add maple syrup, honey  and seeds one by one. Mix well and refrigerate.Add some ice cubes and take it ,if you want a chilled smoothie.

Health benefits

Orange smoothie is rich in many important nutrients.

Oranges are rich source of potent antioxidants including flavonoids (hesperetin and naringenin predominantly as glycosides), carotenoids (xanthophylls, cryptoxanthins, carotenes), and vitamin C in addition to other beneficial phytochemicals & folates..

Oranges are an excellent source of vitamin C, fiber, and potassium.

 Vitamin C [82.7mg] is a potent antioxidant against free radicals attacking the cells and tissues and causing organ damage.

The vitamin also boosts immune function and protect us from infections. The level of vitamin C has  crucial role in determining the severity of infection& the speed of recovery from an acute infectious diseases.

Vitamin C has crucial role in collagen formation in skin and muscles. And therefore it is very important for maintaining skin tone and tightness. It aids in delaying signs of ageing on skin.

Skin fibroblasts depend on vitamin C for the formation of collagen, and for the regulation of the collagen/elastin balance in the dermis.

Fibers improve digestion and lower LDL cholesterol. It helps to protect you from thrombotic strokes and heart attacks as LDL is a clot enhancing bad cholesterol. Consuming oranges helps to lower LDL  .

One orange provides Fiber of 2.8g.Fibers are essential for gut health and it may prevent colon cancer and haemorrhoids [piles] ,fissures also.

Oranges contain Potassium[ 232mg]which help protect heart and lower blood pressure.

Around 60.2mg of calcium in orange help health of bones &muscles.

Almonds are rich source of vitamin E, manganese, magnesium, and fiber. Consuming a small handful of almonds as a healthy snack may boost your immunity, help digestion and weight loss.

Eating a few almonds gives you easy satiety or full feeling and hence it helps you in preventing the tendency for over eating and obesity.

Almonds are rich in vitamin E, an antioxidant against ageing as well as an immunity booster to improve the body's ability to fight against bacteria and viruses.

Nuts are nutrient dense foods. In most of the nuts, the unhealthy saturated fatty acid (SFA) content is very low and nearly half of the total fat content is made up of unsaturated fat, monounsaturated fatty acids MUFA (oleic acid)  and polyunsaturated fatty acids (PUFA), mostly linoleic acid. These unsaturated fattyacids MUFA &PUFA are very good for health.

Honey

The composition of honey is mainly sugars and water. In addition, it also contains several vitamins and minerals, including B vitamins

The other constituents of honey are amino acids, antibiotic-rich inhibine, proteins, phenol antioxidants, and micronutrients . The sugars in honey are sweeter and give more energy than artificial sweeteners , and the most abundant sugar in honey is fructose.

Maple syrup is a popular natural sweetener , better than sugar. Maple syrup is made from the sap, of sugar maple trees.The principal production of maple syrup production happens in Canada.The nutritional value is Calcium: 7% [of the RDI]Potassium: 6%Iron: 7%  zinc: 28% Manganese: 165% .

Sugar content is  high.The glycemic index of maple syrup is around 54. In comparison, table sugar has a glycemic index of around 65.This means maple syrup raises blood sugar slower than regular sugar.

Flax Seeds

Flax seeds are rich source of omega-3 essential fatty acids. It has Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.Fiber content of flaxseed is both the soluble and insoluble types

Sunflower seeds

Sunflower seeds are a rich source of vitamin E, an antioxidant which can improve immune function and it is good for repairing sun induced skin damages. Antioxidant vitamin E fights against free radicals which can damage cells. Vitamin B6 is also found in abundance in sunflower seeds.

Consuming sunflower seeds help to prevent high blood pressure or heart disease.

Sun flower seeds can offer anti-inflammatory benefits. Sunflower seeds contain vitamin E, flavonoids, and other plant compounds that can reduce inflammation. They can make a tasty addition to salads or breakfast foods.

       This smoothie can be made a part of regular diet for improving  energy, immunity and glow of skin and hair.it also helps to protect from cardiovascular diseases. Enjoy orange smoothie most often to begin your day with tremendous energy and vivacity. It is low in calories and you would not gain any extra pounds ,but more micronutrients like vitamins and minerals only to help you  remain active.

References

1.        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681

2.     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

3.     https://pubmed.ncbi.nlm.nih.gov/25015208/

4.     https://www.nutritionvalue.org/Orange%2C_raw_61119010_nutritional_value.html

5.     https://www.healthline.com/nutrition/maple-syrup#nutrition

6.     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583289/#:~:text=These%20substances%20are%20of%20nutritional,%2C%20phosphorus%2C%20potassium%20and%20zinc.