Blueberry Smoothie Recipe For Wellness

By combining nutrients from nature and beautiful hues of blue, a blueberry smoothie recipe will boost overall wellness.  The blueberry plant belongs to the genus of Vaccinium. The fruit from these shrubs contain nutrients in the form of vitamins, minerals, fiber and phytochemicals.

The phytonutrients of plants are organic compounds that protect the plant from disease, harmful bugs and the damaging ultraviolet rays of the sun.  Phytonutrients are said to bring to tremendous health benefits to humans as well. Anthocyanins are the blue, red and purple pigments that give color to fruits like blueberries, cranberries and blackberries, where the individual tone is determined by the pH. Further, these chemical compounds responsible for the myriad colors of fruit and vegetables have powerful antioxidant and anti-inflammatory qualities.

In particular, blueberries have an incredible antioxidant capacity per serving. Antioxidants combat excess free radicals which occur as byproducts of the body's metabolic processes. An overabundance of free radicals also can result from external elements of the environment such as the sun  and air pollution. These unstable molecules steal electrons from healthy molecules.  Potentially there is damage to the cellular structure and DNA causing the death of cells and diseases in the body.

Regarding the micronutrients of vitamins and minerals, a blueberry smoothie recipe contains notable amounts of Vitamin C, K and the mineral manganese. One cup of blueberries supplies approximately 25 percent of the daily requirements for Vitamin C and manganese.  Two servings of blueberries satisfy 35 percent of the recommended daily allowance for Vitamin K.

By including blueberries as part of a smoothie, many systems of the body are helped. Here are few examples:

- Due to the inherent antioxidant power, a blueberry smoothie recipe serves the cardiovascular system by naturally lowering cholesterol and protecting blood vessel structures.

- Studies have shown blueberries consumption can improve brain function.  Nerve cells are protected from oxidative stress and the function of neuron signals are increased.

- The antioxidant potential of Vitamin C and anthocyanins supercharges the immune system to fight infection and promote healing.

- Manganese activates enzymes used in metabolizing carbohydrates and fats and also in absorbing vitamins. This mineral is necessary for bone health and has been known to help with inflammation. As a component for the enzyme superoxide dismutase, eating foods with manganese contributes to its antioxidant power.

- Vitamin K helps with blood clotting, bone function and acts as an anti-inflammatory agent. It plays a role in the formation of the myelin sheath which covers the axon of a nerve cell. Vitamin K is needed for the synthesis of sphingolipids that protect the surface of a cell and are important to signalling.

- The macronutrient of fiber in blueberries works to prevent constipation and cleanses the digestive system. One cup of blueberries contains 14 percent of the body's daily needs.  

- Ongoing research finds the nutrients in blueberries to thwart cancer due to the ellagic acid content which also prevails in red raspberries. Ellagic acid is said to stop tumors from growing.  It works toward the death of cancer cells which tend not to follow the regular cellular death process of healthy cells.

•    1 Cup Blueberries
• 1/2 Cup Black Raspberries
• 1/4 Cup Cranberries
• 1/4 Cup Filtered Water

Find more recipes like this blueberry smoothie recipe. Check out the ebook Healthy Smoothies For A Beautiful You to heal and balance your internal systems. Choose from 50 smoothie recipes and over 60 pages of health information.

Blueberry smoothie recipe

Healthy Smoothie Recipes For Kids

Healthy smoothie recipes for kids are an efficient way to meet a child's nutritional requirements. Not only do these healthy smoothies taste delicious, but studies have shown they can help increase a child's school performance and energy levels along with preventing disease.

Per the Centers for Disease Control and Prevention (CDC), a poor diet can result in an energy imbalance where calories are greater than those expended in physical activity. There becomes a potential for obesity. Also, a diet high in sodium and sugar may lead to the development of certain cancers, heart disease, diabetes and osteoporosis later in life.

Smoothie Recipes For Kids - Teenage Years 

While younger children need just 1 serving of fruit a day, teenagers must consume approximately 3 servings of fruit and 4 servings of vegetables to meet the daily recommended amounts. Some examples of  one serving of fruit are 1/2 cup berries, 1 small to medium apple or 2 kiwis. A serving of fruit is equal to one half of a  cup. One serving of raw vegetables include 2 cups of leafy greens like spinach, 1 cup of carrots or 2 small tomatoes.

During a stage of rapid growth and development, children need more calories and nutrition. Many times these growth spurts can occur over a span of 18 - 24 months in the teenage years. Very active teens and boys between the ages of 14 to 18 will need extra calories from healthy foods. An extra piece of fruit or vegetable serving would suffice.

Create smoothie recipes for kids with fresh fruit and vegetables and filtered water. The following is a nutritious smoothie which can be made quickly:

• 1 Ripe Banana 
• 4-5 Strawberries 
• 1/2 Cup Red Raspberries 
• 1 Cup Raw Baby Spinach 
• 1/4 Cup Filtered Water 

Fruits and vegetables are natural sources of  vitamins, minerals and dietary fiber. Key nutrients contained in this smoothie are vitamin C, potassium and fiber. Vitamin C is a powerful antioxidant that fights against free radicals and thus help prevent cellular damage.  Also, this vitamin strengthens the immune system and white blood cell counts. As a cofactor, the benefits of Vitamin C are seen in wound healing and having beautiful skin.

Potassium is a mineral needed for the electrolyte balance of cells in the body.  This mineral works with sodium in order to regulate water in the body's cells.  It also helps with the function of muscles and organs.

Dietary fiber benefits optimal blood pressure, cholesterol levels and elimination of toxins. It also provides a feeling of fullness to stop overeating.

Begin the day with a healthy smoothie before school. Here are some of the benefits:

• Improved memory 
• More efficient absorption of nutrients in the digestive process 
• Meeting the daily requirements for fruit
• Hydration with filtered water and natural sources 
• Infection fighting properties 
• Increased energy levels and good mood 

Healthy smoothie recipes for kids are an effective way to get essential vitamins, minerals and fiber. The results of healthy eating promote the confidence of being happy and having a positive body image.

Healthy Smoothie Recipes For Kids - Related Articles

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Healthy Fruit Smoothies For A Beautiful You

Consult your doctor for specific food allergies.

Healthy Smoothie Recipes For Kids