What is blending?
It sounds simple and it really is. But I want to clarify one thing here since I feel like there is a lot of confusion in this department. Blending is not the same as juicing (click here if you want to learn about juicing). When you blend plants (mostly fruits) you actually eat the whole thing including the pulp. Using a powerful blender breaks down the cell walls of the plants making it much easier to digest. That process releases the abundance of nutrients so they can be absorbed much faster. I like my smoothies rich and energizing so I usually start with powders like maca, collagen etc., add some frozen fruits and finish with a coconut water or fresh orange juice and voila! My smoothie is ready.
The benefits of blending
Having a smoothie every day has an impressive number of great benefits. First of all it’s super easy and fast to make. That alone makes the healthy lifestyle possible for the most busy people. It stabilizes blood sugar levels even more so than juicing – because of the fiber in smoothies you will experience less of the sugars entering your bloodstream too rapidly, followed by a drop later on. Another great thing about blending is that it’s an excellent way to take a lot of superfoods like greens, maca powder, goji berries without tasting the bitterness of them. Believe it or not but it’s actually pretty hard to make a smoothie not taste delicious even with adding all kinds of superfoods that may taste not so great on their own. Weight loss is another fantastic benefit of blending. And finally the actual health benefits! Each and every plant has its own amazing healing properties. If you use them in your smoothies accordingly to your health condition you can experience some amazing changes in your life.
In a busy world we live in, most people don’t have time or resources to buy fresh fruits daily to make their smoothies. I usually go to Costco once a month and buy a long lasting supply of frozen fruits. Freezing fruits allow to keep the vast majority of the nutrients and their amazing properties. Of course if you have a chance to mix in at least some of the fresh fruits in your smoothies it’s always great but don’t worry if all you have are frozen fruits. You will still benefit a lot from them and you’ll enjoy a nice, ice-cold, refreshing superfood smoothie.
Most commonly blended superfoods:
Apple – high in vitamin A and C, a good source of potassium, calcium, iron and phosphorus. Most of an apple’s nutrients are stored on and under the skin and in the core so make sure you juice the whole thing (including the seeds! they have strong cancer-fighting properties, cyanide that apples contain does not harm your body unless you eat/juice 100-120 apple seeds a day). It also contains a lot of valuble phytonutrients like: ellagic acid, malic acid, chlorogenic acid, and quercetin.
Indications: asthma, atherosclerosis, arteriosclerosis, bone protection, constipation, dental issues, diabetes, digestion, fibromyalgia, lung cancer.
Apricots – The fresh fruit is rich in easily-digestible natural sugars, vitamins A and C, riboflavin (B2) and niacin (B3), beta-carotene and lycopene. Apricots are an excellent source of minerals like calcium, phosphorus, iron and traces of sodium, sulphur, manganese, cobalt and bromine. The apricot seeds are rich in protein and fat like any other nuts. They also have an extremely high content of vitamin B17 which is known as Laetrile. Daily consumption of the apricot seed is claimed to be highly effective in preventing cancer. Cancer patients on Laetrile Cancer Therapy have reported that their tumors have shrunk with high doses of vitamin B17.
Indications: anemia, heart health, cancer (seeds), constipation, digestion, vision health, fever, skin problems
Avocados – Next to the olive, avocado is the second fruit with the highest mono-unsaturated fatty acids content at 20%. This amounts to almost twenty times that of any other fruit. The potassium content and calories of an avocado is three times that of a banana. Other essential minerals are iron and copper for the blood, phosphorus and magnesium. It is also one of the richest source of fiber among all fruits and vegetables. Packed with vitamins A, several B-complex, especially B3, powerful anti-oxidants like vitamins C and E, folate, calcium, etc.
Indications: bad breath, beauty aid (masks etc.), blood pressure, duodenal ulcer, cholesterol issues, vision, fetal development, immune system, kidney stones, morning sickness/nausea, muscle and nerve health, prostate cancer, psorasis and other skin issues
Banana – very high content of potassium, a mineral that is essential to the normal muscular function, in both voluntary muscles (e.g. the arms and hands) and involuntary muscles (e.g. the heart and intestines). They are also a good source of dietary fiber, and low in saturated fat and cholesterol. This is also one of the few fruits which contain the entire range of vitamin B—thiamine (B1), riboflavin (B2), niacin (B3), folate (B6) and very little B5 and B12. Compared to an apple, it has four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice all the other vitamins and minerals.
Indications: risk of strokes, anemia, high blood pressure, brain functions, constipation, diarrhea, energy, heartburn, morning sickness, bug bites, muscle cramps, stomach ulcers, stress.
Bluberries – amazing source of antioxidants and flavonoids, rich in vitamin B2, C and E, manganese, soluble and insoluble fiber such as pectin.
Indications: Alzheimer’s Disease, bladder infection, cancer, cholesterol issues, constipation, diarrhea, inflammation, nasal congestion, vision problems.
Cantaloupe – Cantaloupe melon is highly concentrated with beta-carotene, folic acid, potassium, vitamin C and dietary fiber. Cantaloupe melon is also one of the very few fruits that has a high level of vitamin B complex—B1 (thiamine), B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine).
Indications: anti-coagulant, cancer prevention, arteriosclerosis, cataracts, cholesterol, high blood pressure, immune system, insomnia, menstrual problems, muscle cramps, pregnancy, skin, stress, water retention.
Cherries – rich in flavonoid polyphenolic antioxidants such as lutein, zeaxanthin and beta carotene, also vitamins such as folate, niacin, pantothenic acid, pyridoxine, riboflavin, vitamin A, C, E, and K. Cherries are also a great source of minerals such as, calcium, copper, iron, magnesium, manganese, phosphorus and zinc.
Indications: anti-aging, blood pressure, cancer, colon health, diabetes, muscle soreness, vision, fibromyalgia, gout, sleep disorders, stroke risk, weight loss.
Coconuts – great antioxidant, highest concentration of electrolytes in nature, rich magnesium content, MCTs, fatty acids (50% is lauric acid). Strong anti-bacterial, anti-viral, anti-fungal properties.
Indications: anti-aging, hydration, prevents kidney stones, cholesterol issues, anti-septic, prevents seizures, skin health, brain function, weight loss, diarrhea
Cranberries – one of the highest anti-oxidant content on earth, natural antibiotic and probiotic. Excellent source of phytonutrients anthocyanins, proanthocyanidins, resveratrol and tannins. Rich in vitamins A, C and E; and a good source of organic acids (such as malic, succininc and citric acids), selenium, manganese and copper. They also provide moderate amounts of the B vitamins, folate and iron.
Indications: anti-aging, anemia, atherosclerosis, cardiovascular disease, diarrhea, digestive disorders, vision, kidney stones, skin conditions, venous disorders, urinary tract infections.
Grapefruit – natural antibiotic, great source of vitamin C, citric acid, natural sugars, essential oils like limonene, pinene and citral. some vitamin A, B complex, E and K. Good source of calcium, folate, phosphorus, and potassium are found. The nutritive phytonutrients of this voluptuous fruit—liminoids, flavonoids, lycopene and glucarates—help fight cancer and various diseases.
Indications: Acidity of digestive system, atherosclerosis, breast cancer, common cold, diabetes, digestive disorder, fatigue, fever, insomnia, stomach and pancreatic cancer, weight loss.
Grapes – anti-inflammatory properties, rich in flavonoids, resveratrol (red grapes – especially activated in red wine), high content of vitamins A, B1, B2, B6 and C. The abundance of minerals include calcium, chlorine, copper, fluorine, iron, magnesium, manganese, phosphorus, potassium, silicon and sulfur. Large amounts of tartaric and malic acids. Grape skins are loaded with beta-carotene and lycopene, and other phytonutrients like ellagic acid, resveratrol and sulfur compounds. Grape seeds have highly protective flavonol anti-oxidants that scavenge free radicals and promote the growth and repair of tissues.
Indications: anti-coagulant (prevents blood clotting), blood circulation, atherosclerosis, bladder, kidney stones, cancer, constipation, vision, fever, heart disease, indigestion, mouth and throat infections, migraine, liver cleanser, skin problems.
Guava Powerful antioxidant, incredibly high content of vitamin C. In fact, one guava fruit contains four times more vitamin C than an average-sized orange; and ten times more vitamin A than a lemon. Excellent source of fiber, almost 70 times more fiber than can be found in an orange! Other key nutrients are vitamins B2 and E, calcium, copper, folate, iron, manganese, phosphorus and potassium.
Indications: cancer, cholesterol issues, constipation, diverticulitis, heart disease, vision, skin health, common cold
Kale – Strong anti-cancer and antioxidant properties, hight content of chlorophyll, one of the very few vegetables that contain a decent amount of Omega 3 ALA (alpha-linolenic acid). It is rich in calcium, copper, iron, potassium, and also high in Vitamin B1, B2, C, E and K. It has a high content of beta carotene, lutein and zeaxanthin.
Indications: bone health, brain health, cancer, cholesterol issues, detox, hemoglobin balance, inflammation, muscle builder, skin health, vision, weight loss
Kiwi – Powerful antioxidant, exceptional vitamin C content, which is even higher than that of oranges and lemons. In addition to vitamin C, kiwifruit is packed with many other healthy nutrients, including vitamin A and E, folate, potassium, copper, iron and magnesium, as well as calcium and phosphorous.
Indications: anemia, connective tissues, constipation, damaged sperm, heart health, immune system, muscle cramps, mental fatigue, pregnancy, stomach ulcer
Mango – The rich vitamin C content in mangoes will help to boost your immune system. This fruit is also an excellent source of vitamin A, K, folate and B6 and magnesium. It also contains good amount of nutrients such as potassium, copper, calcium and iron that is needed by the body for optimum benefits.
Indications: alkalizing properties, anemia, cancer, aphrodisiac, brain health, constipation, cholesterol issues, digestion, DNA protection, energy and stamina, vision, digestive system, heart health, immune system, skin health, weight management
Orange – excellent source of vitamin C and flavonoids. Albedo of the orange (the white matter under the peel) contains the highest amount of valuable bioflavonoids and other anti-cancer agents. Good source of vitamin A, the B vitamins, amino acids, beta-carotene, pectin, potassium, folate, calcium, iodine, phosphorus, sodium, zinc, manganese, chlorine and iron.
Indications: arteriosclerosis, cancer prevention, cholesterol, constipation, damage sperm, heart disease, hight blood pressure, immune system, kidney stones, skin issues, stomach ulcer, viral infections.
Papaya – It is a rich source of anti-oxidant nutrients such as beta-carotene (which is what gives it the orange color; green papaya does not contain this carotene), vitamin A and C and flavonoids, B vitamins, folate and pantothenic acid. The nutritional highlight of papaya is a proteolytic enzyme called papain which is an excellent aid to digestion. This enzyme is so powerful that it is said to digest an amazing 200 times its own weight in protein. It assists our body’s own enzymes in assimilating the maximum nutritional value from the food we eat. Papain can be made into an immediate home remedy treatment for jellyfish sting or other wounds, even surgical wounds. The highest concentration of this substance is on the skin of unripe papayas. Cut the skin and apply it directly to the affected area. Strong anti-inflammatory properties.
Indications: cholesterol issues, colon cancer, digestive aid, emphysema, heart disease, intestinal disorders, menstrual irregularities, skin diseases, spleen enlargement, common cold
Passionfruit: Fresh passionfruit is high in B vitamins, vitamins A and C, calcium, cooper, fiber, folate, iron, magnesium, niacin, phosphorus, potassium and protein. It also contains high levels of antioxidants with about 13 carotenoids, such as zeta-, beta- and alpha-carotene, b-cryptoxanthin, and lycopene
Indications: blood pressure, cancer, cardiovascular health, colon cleaner, hemoglobin increase, mood enhancer, vision health
Pear – Pears are excellent source of water-soluble fiber. They contain vitamins A, B1, B2, C, E, folate and niacin. It is also rich in copper, phosphorus and potassium, with lesser amounts of calcium, chlorine, iron, magnesium, sodium and sulfur.
Indications: blood pressure, cancer, cholesterol issues, colon health, constipation, energy and stamina, fever, immune booster, inflammation, osteoporosis, pregnancy, shortness of breath, common cold, vocal chord issues.
Persimmon – rich in vitamin A, C, the B vitamins, dense-packed with calcium, potassium, iron, manganese, phosphorus and copper. Also rich in catechins, gallocatechins – anti-oxidants from the flavonoids family, known to have anti-inflammatory and anti-hemorrhagic properties, anti-tumor compound betulinic acid, beta carotene, lycopene, lutein, zeaxanthin, and cryptoxanthin – these are anti-oxidants that help neutralize free-radicals and prevent oxidation and cancer
Indications: common cold and flu, constipation, diuretic effect, high blood pressure, liver health and body detox, energy and stamina, anti-stress and fatigue
Pineapple – loaded with vitamin C, B1 and smaller amounts of B2, B3, B5 and B6. It is also an excellent source of manganese, copper, magnesium, potassium, beta-carotene, folic acid, and dietary fiber. Contains a large amount of Bromelain enzyme which is an amazing natural pain killer, anti-inflammatory agent, stimulates hormonal secretions in the pancreas and it neutralizes fluids in the body so it’s neither too alkaline nor too acidic.
Indications: pain, atherosclerosis, blood clotting, bone health, cough, digestion, high blood pressure, immune system, inflammatory conditions, carpal tunnel syndrome, gout, rheumatoid arthritis, osteoarthritis, injuries, post surgery, respiratory conditions, common cold, vision health.
Pomegranate – one of the most powerful anti-oxidants on Earth. Very high content of punicalagins, a potent anti-oxidant component (researches indicate that the capacity of anti-oxidant in this fruit is two or three times higher than that of red wine and green tea). good source of vitamin B (riboflavin, thiamin and niacin), vitamin C, calcium and phosphorus.
Indications: anemia, parasites and human worms, anti-aging, asthma, excessive bleeding, cancer, immune booster, increases appetite, morning sickness/nausea, common cold.
Raspberries – packed with antioxidants, rich phytonutrients and vitamins C, E and K, dietary fiber, manganese, copper, potassium and some omega-3 fatty acids. Strong anti-inflammatory properties
Indications: anti-aging, cancer and skin mutation, blood pressure, diabetes, eyesight health, pregnancy, weight loss
Rhubarb – anti-inflammatory and laxative properties, super rich in vitamin A, Vitamin B, C, and K. Great source of dietary fiber, antioxidants, and essential minerals, including copper, calcium, iron, magnesium, and phosphorus, oxalic acid.
Indications: Alzheimer’s disease, bone problems, cancer, cholesterol issues, diabetes, digestive disorders, immune system, vision, fever.
Spinach – one of the most nutrient-packed vegetables and its raw juice is an excellent source of chlorophyll. It is also a superb source of vitamins A, B complex, C, E, K, carotenes, folate, manganese, calcium, iron, iodine, magnesium, phosphorus, potassium, sodium, some trace elements and many valuable amino acids. The minerals in spinach are highly alkaline, making it helpful in regulating the body pH. Fantastic source of protein (meat alternative). Anti-inflammatory properties.
Indications: acidosis, anemia, atherosclerosis, bleeding gums, cancer, digestive system issues, vision, high blood pressure, osteoporosis, pregnancy and lactation, viral infections.
Strawberries – packed with a variety of antioxidants, including the flavonoid anthocyanidins (which gives the fruit its characteristic red color), vitamins C, E and beta-carotene. They are also rich in dietary fiber, flavonoids, potassium, folate, vitamins of the B complex (B2, B5, B6), biotin, manganese, iodine and zinc. Strawberries are very low in protein, sugar and calories, and virtually devoid of fat and cholesterol. Strong anti-inflammatory properties
Indications: anemia, cancer, anti-coagulant, memory and concentration, digestive system, diuretic properties, common cold, depression
Watermelon – the water content in watermelon is extremely high at 92%. It is rich in beta-carotene, folate, vitamin C, vitamin B5 and smaller amounts of B1, B2, B3 and B6. This big fruit is a rich source of electrolytes and essential minerals like calcium, magnesium, phosphorus, potassium, sodium and smaller amounts of copper, iron and zinc. Loaded with lycopene, the red carotenoid pigment that gives it the red color. Anti-inflammatory properties
Indications: hydration, alkalizing, diuretic and mineralizing properties, asthma, arthritis, bladder problems, UTI, constipation, eye and vision, fluid retention, heart attack and hearth health, itchiness, prostate cancer, skin health.
Super Smoothie Recipe
This recipe makes a whole large vitamix blender full of smoothie:
1 cup of mangos
1 cup of pineapple
2 cups of frozen antioxidant mix (cherries, blueberries, acai, raspberries and stawberries)
1/2 cup chopped kale or spinach
1 tbs maca powder
1tbs collagen powder
1 full box of coconut water or 1 young coconut