Make Mondays: How To Make a Smoothie + Superfoods

There's never a day that goes by where I don't drink a smoothie. Sometimes I will improvise and throw in random ingredients I have and hope it's drinkable. My recent experiment was raspberries, beets, banana and filtered water. It was delicious and had such a deep and vibrant purple colour.

Smoothies are meal-worthy, filling and a great way to get a bunch of nutrients in a single cup. You can add superfoods (maca, spirulina, chia seeds, just to name a few) which contain high levels of beneficial antioxidants, vitamins and minerals. Step out of your comfort zone and try a new smoothie combination!

What are superfoods?

Superfoods are foods with high levels of antioxidants, minerals and vitamins. Superfoods are a rich source of minerals, including calcium, magnesium, phosphorus, potassium, sodium iron, selenium, iodine, copper, manganese, chromium and zinc (just to name a few). These minerals are essential for cardiovascular health, mental health, detoxification, prevention of disease and more. Most vitamins cannot be made by your body, therefore we need to ensure we get them through the foods we eat to prevent levels of deficiency. When our diet is poor and become deficient in any one vitamin or mineral, our bodies will provide us with deficiency symptoms. For example, muscle spasms and unsteadiness indicates magnesium deficiency.

Here are some of my favourite superfoods (and their health benefits) that I include in my diet:

  1. Flax (contains omega 3 essential fatty acids, fiber with hormone balancing lignans)
  2. Chia (balances blood sugar and crush cravings, excellent source of good fat, complete source of protein, nutrient-dense)
  3. Hemp (complete source of protein, source of good fat. balances hormones and lowers inflammation)
  4. Dates (pack with potassium to prevent muscles cramping, calcium and magnesium, great sweetener option for smoothies)
  5. Raw Cacao (full of antioxidants, nutrient-dense, mood and energy-boosting)
  6. Quinoa (gluten-free, easy to digest, source of complete protein, anti-inflammatory)
  7. Coconut Water (hydrating, packed with electrolytes)
  8. Kale (source of vitamin A, C and K, good for bone health, detoxifying and blood-cleansing, anti-inflammatory, anti-cancer)
  9. Goji Berries (reduces stress and fatigue, boosts immune system, packed with antioxidants, source of vitamin A and C)
  10. Raw Honey (cough soother, an ergogenic aid that helps maintain blood sugar levels during exercise so you don't crash)

*This is not a complete list of superfoods and their health benefits. I am simply highlighting a few benefits for each.