Are you trying to clean up your diet?
Do you have sugar cravings?
Are you diabetic or pre-diabetic?
Do you have a cancer diagnosis?
Do you have inflammation?
Is your cancer in remission and you want to keep it there?
Then this smoothie is for you
I am giving you a list of the most potent superfoods on the planet. I eat most of them every single day. You can add and subtract for taste. There is a touch of sweetness from the berries, the coconut, and the cinnamon. But the overall flavor is subtle and not at all sugary. If you’re new to green smoothies, start a little sweeter and less sharp—take out parsley, cabbage, and garlic and add banana or apple. Experiment with different combinations to find a blend you like. You can’t go wrong with any of these ingredients.
What and why
Kale. Laboratory studies have shown that kale contains compounds which inhibit inflammatory processes, prevent the growth and spread of tumor cells, and protect healthy cells. More. There are many kinds of kale to choose from.
Parsley. Has traditionally been used as a natural detox remedy, diuretic, antiseptic and anti-inflammatory agent. Research indicates that it may be helpful in counteracting inflammation, Irritable Bowel Syndrome, Arthritis, and bladder infections. More.
Avocado. Studies show that their phytochemicals can help prevent cancer and one of their compounds help kill leukemia cells. They also support cardiovascular health and may contribute to weight management and healthy aging. More here and here.
Cabbage. Cabbage is a cruciferous vegetables containing sulforaphane which is known to inhibit the progression of cancer cells. Anthocyanins, which produce its purple color, have been shown to slow the formation of and even kill already-formed cancer cells. It also boosts mental function and helps protect the brain from Alzheimers and dementia. It contains Glutamine which can reduce inflammation and improve joint pain, arthritis, and allergies. More.
Carrot. They contain beta carotene which strengthens the immune system, improves eye health, and fights free radical damage that can lead to cancer and heart disease. It has been shown to kill Leukemia cells. More.
Beet. They reduce oxidative stress, (which can damage cells) and inflammation and improve cardiovascular health and cognition. Studies show that nitrate-containing foods increase blood flow to the brain, which helps lower blood pressure. More. Use the root.
Ginger. Ginger is well known for treating nausea, whether the symptom is the result of motion sickness, a chemotherapy side effect, or morning sickness. It reduces pain from osteoarthritis; it improves blood markers in diabetic patients; helps with indigestion and speeds stomach emptying; has antimicrobial properties, and more. Use the root.
Turmeric. There are 19,000 scientific articles on Pub Med/National Institutes of Health on the correlation between curcumin (the active compound in turmeric) and cancer. It is also as effective as many anti-inflammatory drugs (without the side effects). Hundreds of clinical trials have shown promise for diseases ranging from irritable bowel syndrome, ulcerative colitis, Alzheimer’s disease, Type 2 diabetes, Rheumatoid arthritis, and more. Use the root.
Fennel. Many people are aware of its digestive properties—it can alleviate constipation and IBS—but it does so much more. Its combination of calcium, magnesium, phosphorus and vitamin K helps to build and maintain bone structure and strength. Its high potassium and low sodium can lower blood pressure. Fennel is used to fight bacterial, fungal, and vital infections. And a compound called anethole is believed to fight cancer, inflammation and diabetes. Use the bulb.
Garlic. There are thousands of research papers on the medicinal properties of garlic, particularly from a compound called allicin. Numerous studies demonstrate a clear benefit to cardiovascular health. Its use is linked to a decreased incidence of cancer as well as a reduction of cancer cells. Garlic also has documented antibacterial, antiviral and antioxidant properties. More.
Coconut oil or MCT oil. Eating coconut oil can help with weight loss; it helps burn calories more efficiently because of its medium-chain-triglycerides (MCT). This MCT also helps with cognitive impairment ad mitochondiral alterations that are characteristic of Alzheimers disease. A substance called lauric acid in coconut oil has been shown to kill viruses, fungi, and bacteria. The saturated fat in coconut oil increases good HDL cholesterol.
Berries have antioxidant, anticancer, antimutagenic, antimicrobial, anti-inflammatory and anti-neurodegenerative properties. Studies show that they inhibit breast and cervical cancer. They also help with blood sugar regulation and may help prevent inflammation disorders, cardiovascular disease, and various cancers.
Strawberries may curb throat-cancer risk and have beneficial effects against colon cancer. They contain a pigment called anthocyanins which is protective for cardiovascular disease. The ellagic acid in strawberries is protective against hypertension and type 2 diabetes.
There is a growing body of research indicating that red raspberries reduce the risk of metabolically based chronic diseases like cardiovascular disease, diabetes, and Alzheimer disease. They also have anti-inflammatory properties that can improve arthritis.
Blueberries—especially wild varieties—are packed with antioxidants, which fight harmful free radicals. They have been shown to lower blood pressure and reduce the risk of heart disease. Several studies have shown that blueberries alone were able to shrink cancer tumors in rats.
Blackberries are in the top 10 highest antioxidant foods and is known to reduce disease-causing inflammation. They protect the skin from sun damage and your arteries from hardening, which can lead to heart disease. And they contain polyphenols, which have neuroprotective and cancer-fighting properties.
Nuts. Go nuts! Some of the top performers:
- brazil nuts
- macademia nuts
- pili nuts
Pastured eggs. Eggs are a high a quality form of protein containing all the essential amino acids that humans don’t produce and need to get from food. They are a great source of choline which is vital for healthy fetal brain development. They help raise good cholesterol. (Dietary sources of cholesterol have minimal impact on blood cholesterol). Eggs contain important nutrients for the eyes—lutein and zeaxanthin. Don’t ever eat a raw egg unless you have vetted the farm it comes from for safe practices and low risk of salmonella.
Coconut milk/coconut flakes/coconut oil. Coconut oil contains healthy saturated fats—medium chain triglycerides—which are processed by the liver to create quick energy. It contains lauric acid which is anti-bacterial, anti-viral, and antifungal. Coconut oil has shown promise in the treatment of Alzheimer’s disease, heart disease, cholesterol buildup, and blood pressure.
Hemp powder. Hemp powder is a byproduct of hempseeds in which the oil and seedmeal are separated and the seedmeal is processed into hemp protein. It is very high in fiber and an excellent source of vegetable protein. Although hemp is in the same family as cannabis, it contains very little THC (tetrahydrocannabinol), which is the psychoactive compound. It is rich in minerals and antioxidants and can protect your body from oxidative damage.
Collagen. Collagen is a key component of the body’s tendons, ligaments, muscles and skin. As you age, your natural stores become depleted, increasing the risk of degenerative joint disorders, like osteoarthritis, and bone loss that leads to osteopororsis. Collagen supplements can help prevent these conditions by keeping your bones and joints healthy, increasing muscle mass, and slowing the aging of skin.
Cinnamon (fresh grated is best). Cinnamon is an antioxidant and contains anti-inflammatory, anti-diabetic, anti-microbial and immunity boosting properties. Cinnamon has been found to interfere with the growth of cancer cells as well as the formation of blood vessels in tumors. Some scientists believe it may be toxic to cancer cells. Consuming cinnamon regularly may lower blood sugar, help digestion, ease arthritis, lower cholesterol, fight infections, promote tissue regeneration, and even prevent neurodegenerative diseases like Alzheimer’s.
other things to add:
Apple. An apple adds refreshing sweetness to a smoothie. Apples are packed with phytonutrients called flavonoids, which are anti-inflammatory and protect the immune system. They also decrease the hormone responsible for appetite, leptin. Consuming flavonoids is linked to longevity and weight control and helps protect against heart disease, diabetes, and even cancer. More.
Banana adds a mellow sweetness, helps balance more nuanced and bitter flavors. Good idea to add to a kids’ smoothie. Bananas contain easily digested carbs and help you feel full.
Chia seeds. Chia seeds are rich in omega 3 fatty acids, an important acid that is too low in most diets. Both human and animal studies show that they lower cholesterol and blood pressure, regulate heart rhythms, and prevent blood clots. They can also prevent blood sugar spikes because they slow digestion. One study showed a 40% reduced risk of cardiac death in women who ate the most. ALA. Chia seeds can also be used as a gentle laxative. More.
Lemons. Lemons are a rich source of vitamin C, and vitamin C has been shown to lower risk of heart disease and stroke. Citrus juices and pulp have also been shown to detoxify the liver and to prevent cancer. Research also shows that lemons suppress body weight gain, so they can be used as a weight loss strategy.
More about the power of produce:
- Health benefit of vegetable/fruit juice-based diet; Role of microbiome
- Fruit and vegetables and cancer risk
- Kids’ Starter Smoothie
- Watch my Power Smoothie Dance!
- Get the free Power Pantry eBook when you subscribe.
- I have a whole store full of cool stuff!
- Check out the Good Food Fighter comic strip.
- Get all kinds of fantastic resources to live a cleaner life.
- Don’t forget to check out the first and only card game that gets kids into veggies!
- Here’s my son, the incomparable Chef Sizzle-Snap, making Korean Bibimbap
Deborah Chesna says
Great info, just diagnosed with gallbladder and stomach problems so I’m having 2 shakes..one morning and one evening. Any direction for more info on shakes that would be great. Thx Deborah
Mary Pezzuto says
Another great post, thanks Nina! I love kale too, and your link to the Harvard school of public health answered my concerns/questions about whether it’s better or not to cook kale. Since I always steam it, this was reassuring.
Love the design of your blogspot and your photos are awesome. Thanks GFF!
Fitoru Keto says
Nice content! I so love smoothies and these really gave me more knowledge about it. Thanks for sharing and posting!