Exercise is important. But so is eating right. Smoothies are a great way for a quick, yummy, and nutritious meal. You can include enough ingredients to get all the vitamins and minerals that you need to stay healthy.
If you’re looking to create smoothies for the elderly, check what vitamins and minerals are needed, then add in the necessary ingredients to your smoothie. Check out these recipe ideas, and how to build a smoothie if you want to customize it.
Berry Brain Health Smoothie
- ¾ cup frozen mixed berries
- ¼ ripe avocado
- 1 cup plain non-fat yogurt
- ½ banana
- 1 tablespoon honey
- 1 tablespoon wheat germ or ground flax
- 3-5 ice cubes
Avocado Berry Smoothie
- 1 cup coconut milk
- ½ ripe avocado
- ½ apple
- 2 cups baby spinach
- ½ cup berries – fresh or frozen
- 1 teaspoon almond butter
- 3-5 ice cubes
Spring Green Smoothie
- 1 mango, peeled and pitted
- 10 strawberries
- 1 small carrot
- 2 cups baby spinach
- 1 cup spring greens
- 8 oz milk or milk alternative
- 2 tablespoon chia seeds
- 1 scoop vanilla protein powder
- Sweetener of choice (optional)
Green Detox King
- 1 cup kale
- 1 cup spinach
- 2 stalks celery
- ½ cup green grapes
- ½ cup pineapple chunks
- ½ lemon (juiced)
- ½-inch chunk fresh ginger root
- 5 ice cubes
Smoothie Building Blocks
To create the perfect healthy smoothie, try to include as many of these vitamins and minerals in your smoothie. We will be giving some examples of food to include! So do take notes.
Vitamin A
Vitamin A is extremely vital for a good immune system. So, if you’d like to ward off illnesses, be sure to include some ingredients rich in Vitamin A in your smoothie. It also protects against vision loss, aids in healthy bone health, and may even help to lower the risk of some cancers.
- Kale
- Spinach
- Mango
- Carrot
Vitamin B
Vitamin B aids in red blood cell growth, provides a boost in energy, helps to tone your muscles, and promotes healthy digestion and stomach health.
- Yogurt
- Orange
- Blueberries
- Spinach
- Milk
- Soy nuts
- Grapefruit
- Lemons
- Limes
Vitamin C
Vitamin C protects cells from free radicals and aids in the formation of cartilage, muscle, and collagen. Vitamin C may also help to prevent cancer and delay the progression of macular degeneration.
- Oranges
- Kiwi
- Strawberries
- Kale
- Broccoli
- Pineapple
Vitamin D
Vitamin D is required to help the body absorb calcium and maintain bone health. It may also aid in the treatment of cancer, depression, diabetes, and hypertension.
- Fortified milk
- Fortified orange juice
Vitamin E
Vitamin E is good for your blood, brain, and skin. It is also associated with helping to decrease the risk of Alzheimer’s illness, liver disease, and prostate cancer.
- Spinach
- Broccoli
- Sunflower seeds
- Almonds
- Avocado
Calcium
Calcium is required for bone and tooth health. It also helps to maintain healthy hormone levels and blood circulation.
- Yogurt
- Almonds
- Milk
- Chia seeds
- Spinach
Protein
Protein aids in the development and repair of muscles, as well as controlling appetite, boosting metabolism, and lowering blood pressure.
- Avocados
- Milk
- Chia seeds
- Almonds
- Greek yogurt
