Our body’s need a variety of vitamins and minerals to support its processes and function properly. Everything from growth and immune response to hormone regulation and nerve functioning relies on the micronutrients you get from your diet.
Moreover we need a balanced diet which gives us all vitamins and minerals to prevent disease and any kind of today’s common sufferings like cancer, heart attacks, Alzheimer, you name it.
Our diets now are worse than ever and therefore the amount of disease and sickness increases. We may get a few years extra through modern medicine but we are also more sick than ever. We create more and more a life that is less worth living.
We are missing out on the essentials our bodies need to function and to heal itself and the result is an imbalance which makes us sick.
But what if there is a natural healthy way to make sure we are getting enough vitamins and minerals?
Below smoothie/ shake is created for my partner to make sure that his body gets everything it needs when it doesn’t through the food. A drink on daily basis will surely make me worry less and is a great way to make sure that your loved ones are meeting their needs as well:
This drink can cover almost all of the vitamins and micronutrients you need:
Vitamin A: Milk
Vitamin D: piece of butter, fortified milk
Vitamin E: sunflower seeds, almonds, peanuts, vegetable oil, spinach, avocado
Vitamin K: spinach, kale, broccoli, cabbage, beet greens
Thiamin (B1): nuts, seeds, oats
Riboflavin (B2): dairy, almonds
Niacin (B3): cottage cheese
Pantothenic Acid: Whole grains, avocado, broccoli
Vitamin B6: avocado, pistachios, walnuts
Biotin: nuts, whole grains
Folate: spinach, broccoli, lettuce, avocado
Vitamin C: citrus fruits, kiwi, broccoli, cranberries, strawberries
Calcium: milk, yogurt, kale, spinach
Magnesium: spinach, almonds, cashews, whole grains, pumpkin seeds, almonds, flaxseeds, cacoa
Phosphorus: yogurt, milk, sunflower seeds, pumpkin seeds
Potassium: bananas, peaches, oranges, yogurt, milk
Sodium: milk, celery
Copper: cashews, sunflower seeds, sesame seeds
Iodine: cottage cheese, milk, yogurt
Manganese: spinach, almonds, pineapple
Selenium: Brazil nuts, yogurt, cottage cheese, chia seeds
Zinc: cashews, sunflower seeds, pumpkin seeds, cocoa
The below ingredients are usable for the smoothie.
I would recommend to use a variety of nuts/ natural nut butter and rotate it through the days. Berries and banana are one of my go to for a smoothie. Spinach and broccoli have both many benefits and therefore perfect to use (raw possible). You can switch between milk and yogurt. Here I would suggest a animal based yogurt because of the probiotics inside, the milk can be a vegan/ lactose free one. Cocoa, seeds and cinnamon are great to add as well in a small amount. If you want to add protein, I would recommend a vegan chocolate/ vanilla protein powder.
You see, that a few ingredients made in a delicious drink can cover so many of our vitamin and micronutrient needs!
Other supplements, such as omega-3 fishoil capsules, probiotic or polyphenols can be mixed in as well.
I hope, you are inspired to experiment and that one smoothie a day will change your and your families life!