If you want to eat more vitamins, combined with immune-boosting nutrients, a homemade multivitamin smoothie will put you on the tasty and healthy side. And a little bit of Maca powder in addition gives you more energy and power.
- 1 mandarine
- 1/2 banana
- 1 mango
- 1 carrot
- 1 Medjool date, pitted
- 1 tsp. lemon juice
- 1 tsp. brown almond paste
- 1 little piece of ginger
- ½ cup almond milk
- 1 TL Maca powder
- Peel the mandarine, banana, mango and carrot, divide or cut them into smaller pieces.
- Put the fruits in a mixer, add the date, lemon juice, chopped ginger, almond milk and 1 teaspoon maca powder.
- Mix to a creamy consistency at the highest level.
- Pour liquid into a glass and enjoy!
To make the multivitamin smoothie more fluid, simply add a little more almond milk. If you want the smoothie to be cold, you can put some ice cubes in the blender together with the fruits.
ALMONDS are good sources of protein, are rich in fibre and have a favourable fat content, which does not burden the metabolism but supports it. They also have a prebiotic effect and are therefore useful for the immune system.
They are rich in vitamin E, beta-carotene and some B vitamins.
According to a study, almonds are said to be able to relieve the symptoms of metabolic syndrome. This term covers several risk factors for cardiovascular disease and diabetes, such as obesity, high blood pressure, low fat levels and high blood sugar. It is also known as 'affluence syndrome'.
Minerals and trace elements include calcium and copper, iron and zinc, selenium and fluorine.
However, almonds are difficult to digest and should be chewed well. So almond paste is a good alternative and versatile. It is produced by roasting, crushing and rolling the almonds.
And if you are sensitive to the natural preservative salicylic acid, it is better to choose a different kind of nut.
ALMOND MILK is low in calories and contains no milk. It is produced by mixing finely ground, peeled almonds with water and other ingredients such as salt and sweeteners, vitamins and minerals.
For vegetarians and vegans, almond milk is a delicious herbal milk substitute, whereby the nutrients can vary depending on the supplier.
In any case, this milk has little calcium and much less protein than cow's milk, unless it is added. Here one should pay attention to the list of ingredients.
Incidentally, almond milk can also be produced by yourself. There are numerous instructions on DIY milk on the Internet.
BANANAS act on the production of serotonin through the amino acid tryptophan contained in them. This hormone is called a lucky charm, as it helps to lift up your mood. They are also very nutritious and rich in minerals like for example potassium and magnesium, what is good for athletes. They contain a fair amount of fiber and several antioxidants.
Bananas are virtually a natural doping agent and even more effective than isodrinks, because they improve athletic performance and physical recovery afterwards more efficiently than the artificial drinks. This was recently proven by an American study by Appalachian State University in North Carolina.
Phosphorus, vitamin C and vitamins of the B group complete their nutritional potential. They consist almost of water and carbs and have very little protein and almost no fat.
By the way, the more mature they are, the faster the carbohydrates are available for the body.
The yellow fruit is also good for digestion because, just like apples, they contain pectin, which can absorb too much water in case of diarrhoea and stimulate intestinal activity by a swelling effect in case of constipation.
CARROTS have the highest beta-carotene content of all vegetables (precursor to provitamin A). If these are processed into porridge or juice, the beta-carotene can be better absorbed by the body. At the same time a small portion of fat should be added for better absorption.
In addition, the beta-carotene, which also provides colour, has an antioxidant effect.
Points do the naturally low-calorie carrots further with a high content of vitamin C, potassium and iron, with some vitamins of the B group, vitamin D, E and K as well as other minerals such as calcium, chloride, magnesium, sodium phosphorus and sulphur.
Trace elements such as fluorine, iodine, copper, manganese and zinc round off their nutrient profile.
Carrots are said to help with the formation of blood and teeth and, because of their fibre, with digestive disorders. For example carrots contain Pectin. They also have a diuretic effect and have an antibacterial effect thanks to their essential oils.
DATES in dried form are tasty, vital substance-rich and relatively low-calorie fruits, which are great as a snack or as an ingredient for many dishes.
They contain a lot of iron, potassium (they are among the fruits richest in potassium and even have twice as much of it as bananas), calcium, magnesium and phosphorus as well as copper and zinc.
Vitamins C and E as well as vitamins of the B-group B1, B2, B3, B6 are also found. Biotin, folic acid and pantothenic acid are also included.
Dates are said to have a slightly blood pressure-lowering effect, to calm the nerves and to stimulate mental concentration. So they are good for brain workers.
Their lycopene has an antioxidant effect and their beta-carotene is said to reduce the formation of LDL cholesterol in the blood.
Although the sugar content is high at 60 to 70 percent, their glucose and fructose content is better tolerated by diabetics than that of other types of sugar. The blood sugar level rises only slowly after eating dates.
Dried dates contain almost no fat, by the way. And for athletes, the so-called 'bread of the desert' is ideal as an energy supplier.
GINGER is fruity hot and healthy. This tuber with anti-inflammatory and antibacterial properties is said to help, for example with colds, travel sickness, stomach and intestinal complaints and muscle pain thanks to essential oils and pungent substances called gingerols and shogaols. Incidentally, ginger becomes more potent during prolonged storage. So if you like it mild, it is better to take fresh ginger.
Ginger is said to be pain-relieving because, like acetylsalicylic acid (the main component in aspirin), it acts on a pain-inducing enzyme called cyclooxygenase. Like aspirin, it is also said to reduce the risk of arteriosclerosis. Ginger is also believed to have cholesterol-lowering properties.
It contains vital substances such as vitamins B1, B2, B6 and C as well as calcium, iron, potassium and sodium, magnesium and phosphorus.
LEMONS are best known for their vitamin C content. There are also many other vital substances such as vitamins B1 - B9 and E, calcium, potassium and magnesium, iron and manganese.
The juice contains enzymes that support the body's own collagen production. Vitamin C also has an antioxidant effect.
It owes its wonderful scent to essential oils: limonene and citral.
Lemons have a fruity, fresh note and are thus able to give food and drink a pleasant aroma.
MACA has numerous vitamins to offer such as B1, B2 and B6, C and E as well as minerals such as calcium and potassium, magnesium, sodium and sulphur. It also contains trace elements such as iodine, copper, manganese and silicon, zinc and tin.
The Maca tuber also contains monounsaturated and polyunsaturated fatty acids, which are very important for the health of the body.
Thanks to its vital substances, this tuber, which tastes earthy and vanilla at the same time, gives the body and mind more strength and endurance, helps with stress and is also a herbal mood enhancer.
As an adaptogen, the root tuber from the Andes has a balancing effect on the hormone system.
It therefore helps to alleviate menopausal symptoms such as insomnia, hot flushes and mood swings and to increase libido.
Researchers found out in a study, how Maca can increase the psychological well-being and relieves the up and down of the hormone system during the menopause.
However, unlike soy or yam, the Maca plant does not contain any phytoestrogens. Another study in 2006 showed that Maca can be a good alternative to hormone replacement therapy.
Phytosterols have a positive influence on cholesterol levels.
MANDARINES belong to the sweetest citrus fruits and are accordingly low in acid.
They have less vitamin C than other citrus fruits, but still 30 mg/100 g. They contain provitamin A and small amounts of vitamins B1-B9 and vitamin E. They are also rich in calcium and potassium.
Since they are easy to peel, they are a good snack.
Here you can find the exact nutritional information in a mandarin.
MANGO is a strong provitamin A supplier and thus helps in the cell renewal of skin, mucous membranes and cartilage tissue as well as the strengthening of vision.
Its vitamin C is good for the immune system and its iron for blood formation.
It also has a probiotic effect, regulates blood sugar levels and contains many minerals.
It also influences the fat metabolism, as the tropical fruit reduces the production of the hormone leptin.
A study of the Oklahoma State University came to the conclusion that regular consumption of mango has a positive influence on intestinal health. The reason for this is said to be its fibre and other bioactive ingredients.