This superfood smoothie packs it all in – everything from antioxidants and omega 3’s to collagen and protein. Try this for smoothie for breakfast or any time of day you need a pick me up.
Nutritional Power in Smoothie Ingredients
Berries
Berries are one of the best key ingredients in your superfoods smoothie since they are one of the most anti-oxidant rich foods. The job of anti-oxidants is to stop oxidation or oxidative stress. To better understand why anti-oxidant’s are important it takes a little bit of Biology 101. Our bodies are made up of molecules. When a molecule loses an electron it’s not supposed to it becomes unstable and can turn into a free radical. (1)
Free radicals can react with other molecules in our bodies damaging them and they can even start a chain reaction turning multiple molecules into unstable free radicals. (2) This is where an antioxidant steps in – if a molecule loses an electron making it a free radical, the anti-oxidant “gives” the molecule an electron making it stable again or neutralizing it. This is why we care about antioxidants because they repair our bodies from oxidative stress that our bodies undergo on a daily basis.
Oxidative stress can come from a whole host of things, for example:
- Smoke
- Alcohol
- Environmental or product toxins (e.g. parabens, etc)
- Radiation (excess sun exposure)
- High blood sugar (3)
- Infection
- Intense exercise (4)
Berries are also high in fiber, vitamin C and have strong anti-inflammatory properties. (5)
Chia Seeds
This smoothie packs in three great benefits:
- Anti-Oxidants – Chia seeds are also incredibly high in anti-oxidants.
- Fiber – Just one once of chia seeds contains 11 grams of fiber.
- Omega-3’s – That same one once serving contains 9 grams of fat (5 of which are omega-3’s) (6)
Turmeric & Ginger Powder
Every smoothie with turmeric & ginger provides:
- Anti-Inflammatory Properties– Turmeric contains curcumin, which is a natural anti-inflammatory and antioxidant. (7)
- Brain Function – Curcumin is linked to increased brain function. (8)
- Muscle Soreness – Ginger’s anti-inflammatory properties are strongly linked to decreasing muscle soreness and pain. (9)
Collagen
- Improves Nails, Teeth & Hair – Types 1 & III collagen are 90% of all the collagen that’s made in the body and include proteins called amino acids which make up hair, skin, nail and bones. Collagen in hair makes the hair thick, reduces hair loss, and helps with elasticity. (10)
- Supports Anti-aging & Skin Health – As skin ages and collagen decreases naturally, you see the look of looser more wrinkly skin. With an increase of collagen, anti-aging properties surface and skin looks smoother, firmer and more youthful. (11) (12)
- Decreases Joint Pain – That feeling of waking up in the morning with stiff joints comes from collagen decrease as you age. Studies show collagen supplementation decreased joint pain. (13)
Egg White & Yolk Protein Powder
Adding Egg White & Yolk Protein Powder to your Superfoods Smoothie provides:
- Low in Calories, High Protein – One serving or 4g of natural egg white and egg yolk protein typically contains the equivalent protein of 3 regular eggs but 50% less calories, 93% less fat and 98% less cholesterol.
- Supports Brain Health – Egg white and yolk protein powder also contains phospholipids, choline and serine in the egg yolk which contribute to supporting brain health. (14)
- Paleo & Whole30 Friendly – Egg white and yolk protein powder also follows the guidelines of paleo and whole30.
Cinnamon
I didn’t know there were actually two different types of cinnamon until I researched for this post And, I didn’t know the unique properties and benefits of cinnamon come from the essential oil cinnamaldehyde. (15) . First of all, what is cinnamon?
Cinnamon is made from the inner bark of the Cinnamomum tree. Its unique properties come from its essential oils, such as cinnamaldehyde. Click To Tweet- High in anti-oxidants – Cinnamon is packed with compounds that reduce free radical damage and provide anti-aging properties. Polyphenols in particular fight oxidative stress in the body and help prevent chronic disease and reduce inflammation. (16)
- Supports Brain Function – Research shows because cinnamon is rich in anti-oxidants, it may boost brain function and can help defend against the development of neurological disorders, even Alzheimer’s and Parkinson’s (17).
- Stabilizes Blood Sugar – This one I know from my fitness competition days; cinnamon helps stabilize blood sugar. In fact, studies have shown that people with type 2 diabetes can lower their blood sugar markers by supplementing with cinnamon. (18)
Banana
Let’s face it, bananas aren’t a food for everyone and this is where knowing what works for your body comes into play. They are packed with sugar so they might not be ideal for someone dealing with insulin resistance. But, what about the benefits for those that aren’t insulin resistant?
- Quick energy source – A medium sized banana packs a punch with its 100 or so calories. Bananas are chock full of vitamin B6, vitamin C, potassium and manganese. After a tough morning workout, bananas are great for muscle repair. (19) Potassium helps manage hydration in the body and supports oxygen levels.
- Digestive Health – My grandma always said to eat a banana for a bad tummy. For good reason, bananas are the “go-to” food for digestive health including bloating, constipation and the general bad digestion problems. Not to be gross, but the fiber in bananas, binds to waste and toxins in the digestive tract taking those bad boys with them when they leave the body. Good riddance! Nothing makes me more annoyed than bloating.
- Manganese Source – We mentioned above bananas contain manganese. Why do we care? Manganese is awesome for healthy brain function. Some studies also show that manganese supplementation could help increase bone density.
Enjoy!
Ingredients
- 1 cup frozen berries (blueberries, raspberries, blackberries)
- 1/2 ripe banana
- 2 scoops egg white protein powder
- 1 1/2 tsp turmeric/ginger powder
- 1 scoop collagen (Type I & III)
- 1 T chia seeds
- 1/2 tsp cinnamon
- 1 cup to 1 1/2 cups filtered water (depending on how thick you like your smoothie)
Instructions
First put the frozen fruit in the smoothie blender. I have the Ninja Mega Kitchen Set and prepare the smoothie in the 24 oz “to-go” cups rather than the large 72 oz pitcher. You’ll need to use the large pitcher if you double the recipe. Next, put in the protein powder, collagen, turmeric & ginger powder, and bananas. Last add the chia seeds and cinnamon.
If you’re using the 24 oz Ninja “to-go” cup, you’re basically be filling it to the 24 oz marking on the cup with the filtered or bottled water. Now that the ingredients are added, time to blend.
Enjoy!
