In my quest for making the best fitness-smoothie, I feel like I'm getting closer! Here is the latest version.
- 4 cups of chopped kale (or as much as you can get in the blender)
- 1/2 avocado
- 1/2 apple
- 1/2 banana
- 2 teaspoons each of; flax seeds, chia seeds, pumpkin seeds, olive oil
- 2 cups yoghurt
- 1 cup each of blueberries, cherries, raspberries and blackberries
- 2 brasil nuts
Between the Kale, berries, seeds, and nuts - this smoothie provides more than the USDA RDAs for; potassium, selenium, magnesium, phosphorous, manganese, folate and alpha-linoic acid (the most basic omega-3 fatty acid).
It also contains over 15 grams of protein, over 15 grams of fiber, vitamins A, B, C, D & K, goodly amounts of isothiocyanates, glucosinolates and phytonutrients and flavonoids - with kaempferol and quercetin leading the list. The ingredients combine both antioxidant and anti-inflammatory benefits in way that science has linked to avoidance of chronic inflammation and oxidative stress as well prevention of diseases, allergies and bone-loss.
Here is what the National Center for Biotechnology Information says, about kaempferol:
"Some epidemiological studies have found a positive association between the consumption of foods containing kaempferol and a reduced risk of developing several disorders such as cancer and cardiovascular diseases. Numerous preclinical studies have shown that kaempferol and some glycosides of kaempferol have a wide range of pharmacological activities, including antioxidant, anti-inflammatory, antimicrobial, anticancer, cardioprotective, neuroprotective, antidiabetic, anti-osteoporotic, estrogenic/antiestrogenic, anxiolytic, analgesic and antiallergic activities". (click to read more from NCBI)
This is one healthy drink! Have it in the morning and see how good you feel, all day long!