Are Smoothies Good For You?

Smoothies are popular shake-like drinks with a blend of healthful ingredients. Commercially blended smoothie drinks are a $6 million a year business, appearing not only in health food stores but in high-end cafes and coffee shops. More people than ever are enjoying smoothie drinks, but are they good for you? According to nutritional experts, smoothies do have a place in a healthy diet, as long as the ingredients are healthful.

Smoothies can be a quick, portable way to fill your recommended quota of 7 to 10 fresh vegetables and 3 to 6 fruits per day. A daily smoothie can serve as an energizing snack or a meal substitute. Smoothies can contain an infinite combination of cut whole fruits, dried fruits, raw or cooked vegetables, herbs, ground flaxseed, tofu, or goat cheese. Blend with about half a cup of liquid such as fruit juice, water, nonfat yogurt, ice chips, nonfat milk, nondairy milk (such as soy or rice milk), or sparkling water.

You can customize your smoothie drink with nutritional extras. The following nutrition-enhancing additives can provide a broad spectrum of disease prevention benefits:

1. Add more protein-
Dried powdered nonfat milk, wheat germ, and whey can provide bone and muscle-building benefits.

2. Add vitamins, minerals, and enzymes-
Vitamin C, vitamin E, citrus bioflavonoids, concentrated green food powder, wheat grass juice, sea vegetables like dulce and kelp, and liquid chlorophyll or chlorella help boost immunity and increase energy.

3. Add more fiber-
Psyllium powder, oat, wheat or rice bran, and high-fiber cereal add bulk without adding lots of calories, helping with weight loss and regularity.

4. Add healthy fats-
Flaxseed oil, evening primrose oil, cod liver oil, or fish oil can help prevent heart disease and other chronic diseases.

REFERENCES:
1. Gavalas, E. Yogi in the Kitchen, New York: Penguin Putnam Avery, 2005.

2. Lawrence S. The New Face of Smoothies. WebMD, May 19, 2006:
http://www.webmd.com/content/Article/122/114746.htm