Here is a healthy smoothie recipe for all those who love extra zing in their smoothie. The main ingredients have lot of health benefits.
Mango: Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds. It is King of all fruits.
Oranges: Oranges provide lots of health benefits. Important one is it is an excellent source of vitamin C (provides 53.2 mg per 100 g, about 90% of DRI); Vitamin C is a powerful natural antioxidant.
Ginger: Many of us know the benefit of ginger. It is an anti-inflammatory agent. A preliminary study at University of Michigan Comprehensive cancer Center revealed that ginger caused ovarian cancer cells to die. Further, the way in which the cells died suggests ginger may avoid the problem common in ovarian cancer of cells becoming resistant to standard treatments.
How to prepare smoothie using these three fruits? It is simple and easy….
Ingredients: (For serving Size: One)
• 1 mango, peeled and pitted
• 2 oranges, peeled and deseeded
• 3 cups romaine lettuce, chopped
• 2 cups baby spinach
• 1/2 inch of fresh ginger root, grated or sliced
• 2 tablespoons of chia seeds, soaked for 20 minutes
• 8 ounces of filtered water
Start by adding the liquid to your blender followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
• Calories: 355
• Fat: 4g
• Protein: 9g
• Carbohydrates: 82.3g
• Fiber: 16.5
• Calcium: 24% RDA (Recommended Daily Allowance)
• Iron: 4.2mg
• Folate: 514 mcg
• Vitamin A: 152% RDA
• Vitamin C: 372% RDA
This smoothie is also a rich source of folate, vitamin B1 – B6, vitamin E, vitamin K, copper, magnesium, manganese, phosphorus, potassium and zinc.
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