You can always serve cooked spinach as a side and have a banana for dessert to include them in the same meal, but this isn't the only option. Updated December 6, 2019. Updated 2020. You need vitamin A for keeping your vision healthy, vitamin C for forming collagen and healing wounds, and vitamin K for blood clotting. The addition of spinach barely alters the taste but gives you all the benefits of including greens in your diet. National Institutes of Health. Mangoes would also be a delicious fruit addition, and macadamias, walnuts or pine nuts would all make tasty nut choices. Ingredients: 1 banana 2 cups kale 1/2 cup soy milk 1 tablespoon flax or chia seeds 1 teaspoon maple syrup or honey or stevia 1 cup ice 1 cup water. I love this avocado smoothie, itâs a real powerhouse of goodness! Oxid Med Cell Longev. List of Fruits and Vegetables That Can Be Used in Smoothies. Park JN, Lee JS, Noh MY, Sung MK. Healthy green smoothie packed with fresh spinach, mango, and banana is the perfect energy boosting breakfast. Iron is pivotal for your health and it promotes better oxygen transportation, liver functions are better and the cell growth is faster. Simple Vegan Spinach and Banana Smoothie Benefits. Banana Spinach Strawberry Smoothie How to make a banana spinach strawberry smoothie. 4- Banana Watermelon Smoothie. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Strawberry Banana Spinach Smoothie. Spinach. If you want an extra nutritional boost, add a small amount of flax or chia seeds, or add a spice like cinnamon, ginger or turmeric for a flavor boost. What Are the Benefits of ⦠Raw spinach and bananas are both good sources of vitamin C, with the combination of a cup of raw spinach and a medium banana providing you with 31 percent of the DV. Spinach is also higher in folate, with 15 percent of the DV in a cup, with a medium banana adding an additional 6 percent of the DV for this nutrient. Smoothies keep the fiber in it! Facts about this yummy and healthy blueberry banana and spinach smoothie. I hope you enjoyed this blueberry banana spinach smoothie recipe! Top 7 Health Benefits of Kale and Kale Smoothie 1. You can always serve cooked spinach as a side and have a banana for dessert to include them in the same meal, but this isn't the only option. While I love baby spinach ⦠He loved his smoothie as much as I loved my smoothie with spinach added. 1- Kale Banana Smoothie Recipe. Calories 302 Calories from Fat 117 % Daily Value* Fat 13g 20%. Iron plays a certain role in patterned hair loss. We all know avocados are good for us, donât we? Each one alone offers a small amount of magnesium and potassium, but they become a good source together. Raw spinach and bananas are both good sources of vitamin C, with the combination of a cup of raw spinach and a medium banana providing you with 31 percent of the DV. Source: Allrecipes.com. What Are the Benefits of Banana Nut Muffins? For a green smoothie, mix about 2 cups of baby spinach with a frozen banana along with about a cup of liquid, such as fruit juice, milk or almond milk. Top health benefits of a Berry Banana Spinach Smoothie Using plant-based ingredients in your smoothie is a great way to boost your daily vitamin intake and minimize inflammation. Ingredients: half cup of spinach 1 piece of banana 1 cup of watermelon 1 piece of kiwi some cinnamon some coconut water You can also add other fruits, such as cherries, strawberries, mango or blueberries, which will mask the taste of the spinach. Most Americans only get about 11 grams of fiber per day -- much lower than the recommended 25 to 35 grams per day 2. 2015;4(4):235-41. doi:10.7762/cnr.2015.4.4.235. Source: Nutriliving.com. The banana provides most of the vitamin B-6, with 22 of the 25 percent of the DV in this combination coming from the banana. Basically, the value you receive is second to none and the quality is extremely rewarding. When you combine 1 cup of raw spinach with a half of a banana, they provide about 20 percent of your recommended dietary allowance for folate and vitamin B-6. Updated 2020. Updated 2019. Fiber 3g 13%. This strawberry spinach banana smoothie is my latest and greatest healthy green smoothie. If you are already a fan of strawberry banana smoothie then this recipe is for you. Vitamin K fact sheet for health professionals. American Heart Association: Striking a Balance: Less Sodium (Salt), More Potassium, Institute of Medicine: Dietary Reference Intakes: Macronutrients. Adding it to your smoothie helps you get all the good nutrition, without the bitter taste. You’ll get 17 grams of total carbohydrates, which includes natural sugars and starches for short- and long-term energy. FoodData Central. They are pretty, delicious and have more Vitamin C than oranges. But when you mix them together, their nutrients combine to provide about 10 percent of your recommended daily intake of both minerals. You can blend spinach and bananas into a smoothie or top a spinach salad with sliced bananas. 2. Watch Your Garden Grow. A cup of spinach and a medium banana will also provide you with 15 percent of the DV for fiber, the majority of which -- about 3 grams -- comes from the banana. © Copyright 2020 Hearst Communications, Inc. National Institutes of Health. The spinach in this smoothie is a huge boost to the nutrients in this drink thanks to spinachâs high level of nutrient. The small amount of magnesium in each of these foods adds up to a significant 14 percent of the DV 24. We also prefer a smoothie over juicing because when youâre juicing, you remove a lot of the fiber from the process. Updated 2017. Protein 4g 8%. 7 â Promotes Kidney Health: Potassium and antioxidant phenolic compounds in bananas play a role in protecting against kidney disease and cancers. A quick kale and banana smoothie for those in hurry. Vitamin C 155.1mg 188%. Perfect as breakfast for those busy mornings. I know you are going to love how it makes you feel and how it tastes too! Adding a banana to your fruit or green smoothie will help maximize the nutrients that are available. Pendick D. 5 steps for preventing kidney stones. I also love ⦠It will keep you full and give you a boost of energy. How to Make a Simple (DELICIOUS) Healthy Strawberry Spinach Smoothie⦠American Academy of Allergy, Asthma & Immunology. Association between usual vitamin K intake and anticoagulation in patients under warfarin therapy. Cranberries supply vitamin C, while nuts contribute heart-healthy unsaturated fats. Add blueberries or strawberries to either dish for more antioxidants and fiber. Our team periodically reviews articles in order to ensure content quality. And Vitamin C is really important, so I guess that makes kiwis really important too. Itâs certainly worth a shot, so try to keep that in mind. Top fresh spinach with the bananas and vinaigrette, cranberries and toasted pecans or walnuts. Spinach smoothie benefits. Clin Nutr Res. Spinach and bananas aren't necessarily a pairing that would immediately come to mind, but eating these two foods during the same meal may have some benefits. A cup of spinach and a medium banana will also provide you with 15 percent of the DV for fiber, the majority of which -- about 3 grams -- comes from the banana. Calcium 64mg 6%. Sodium 22mg 1%. If youâre wondering what are the benefits of spinach smoothies, here are just a few of the many perks this leafy, green vegetable brings to the table according to Healthline:. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The relationship between vegetable intake and weight outcomes: A systematic review of cohort studies. At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Although raw spinach provides a little potassium, with 5 percent of the DV per cup, you'll get an additional 12 percent of the DV if you add a banana to your meal as well. Their vitamin content is complementary, with spinach contributing some vitamins, while bananas fill in with others. Although raw spinach provides a little potassium, with 5 percent of the DV per cup, you'll get an additional 12 percent of the DV if you add a banana to your meal as well. Nutritional Values of Strawberry and Banana. Nutrients. Updated 2018. Instruction: Put all the ingredients into a blender and blend until smooth. The Health Benefits of Frozen Mixed Vegetables. Itâs creamy, fruity, filling, and not too sweet. The benefits of green smoothies are many and varied â theyâre easy to digest, keep you hydrated, increase your energy, get your skin glowing, and more. Colorado Farm to Table. And as always, may all your dishes be delish! Amount per serving ( 1 serving) Calories 185 Calories from Fact 45 % Daily Value* Protein 7g 14% Vitamin A 42.7% Vitamin C 22.8% Calcium 24.5% Iron 7.4% Total Fat 5g 8% Saturated Fat 1g 5% Cholesterol 11mg 4% Sodium 181mg 8% Potassium 616mg 18% Total Carbohydrates 30g 10% Vitamin A fact sheet for health professionals. But your body doesn't absorb iron from vegetarian sources, called non-heme iron, as well as iron from animal sources 2. Office of Dietary Supplements. Vegan Spinach Kiwi Smoothie â a tasty and Vitamin C packed drink for breakfast. Magnesium and potassium are both essential for muscle contraction and to keep nerves working. Most Americans only get about 11 grams of fiber per day -- much lower than the recommended 25 to 35 grams per day 2ââThis is a verified and trusted source Goto Source . Potassium is important for maintaining proper blood pressure levels, and all three of these minerals play a role in keeping your bones strong and healthy. Both of these foods are good sources of manganese, with the combination providing 29 percent of the DV. The ingredients weâre blending in this smoothie have some wonderful health benefitsâ¦. You need vitamin K for strong bones and for normal blood clotting, while folate and vitamin B-6 help synthesize red blood cells. Blueberries are low in calories but high in fiber, vitamin C and vitamin K. What Are the Health Benefits of Eating Spinach and Strawberries Together? The B vitamins, vitamin B-6 and folate are important for turning the food you eat into energy and keeping your hair and skin healthy. This healthy tropical fruit is loaded with nutrients and antioxidants, low in calories, rich in vitamin C and manganese, and its enzymes can ease digestion. Spinach is one of the better vegetarian sources of iron, with a cup of cooked spinach providing 36 percent of the daily value for this important mineral and a cup of raw spinach providing 5 percent of the DV. Updated 2013. They contain some nutrients that are better absorbed when eaten together and offer slightly different nutrient profiles, so eating both foods at the same time gives you a broader range of nutrients than either food alone. Not only that, the health benefits of strawberry banana smoothies will solve all parentsâ problem toward their needs to ensure the essential nutrients intake for their family. Either way, She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University. Hey guys!! Plus, itâs the best fruit for weight loss! Welcome back! Colorado State University Extension. What Is the Potassium Content in a Banana? Saturated Fat 10g 63%. You'll also gain nearly an entire day’s RDA for vitamin A and well over your daily intake for vitamin K. The vitamin A you’ll get from spinach comes in the form of carotenoids, such as beta-carotene, which work as antioxidants and help maintain night vision and healthy skin. Iron fact sheet for health professionals. Chlorophyll-mediated changes in the redox status of pancreatic cancer cells are associated with its anticancer effects. Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. doi:10.3390/nu10111626, VaÅková K, Marková I, JaÅ¡prová J, et al. Sugar 29g 32%. A combination of banana and spinach will also provide you with significant amounts of minerals. Both spinach and banana are fiber-rich foods, and fiber can help us feel full longer ! Based in Massachusetts, Jessica Bruso has been writing since 2008. When they’re consumed separately, 1 cup of spinach and one-half of a banana only contain a small amount of magnesium and potassium. Print Recipe. Vitamin A 1940IU 39%. The banana provides most of the vitamin B-6, with 22 of the 25 percent of the DV in this combination coming from the banana. One of the health benefits of consuming spinach and banana smoothies is increased vitamin K intake. Harvard Health Publishing. How Much Vitamin K Is in Spinach Noodles? Food allergy overview. If the combination sounds unappealing, keep in mind that you wouldn't necessarily have to eat them in the same dish to get these benefits, just around the same time. Carbohydrates 44g 15%. You can blend spinach and bananas into a smoothie or top a spinach salad with sliced bananas. If youâve tried this or any other recipe on the blog, Iâd love the hear what you thought about it in the comments below. Iron 3.2mg 18% * Percent Daily Values are based on a 2000 ⦠Either way, sweetness from bananas tempers the slight bitterness of spinach, and the combination boosts the nutrients. Updated 2020. Potassium 970mg 28%. Colorado spinach. You’ll consume just 68 calories and barely a trace of fat from 1 cup of spinach and one-half of a large banana. Eating a banana at the same time, however, provides you with 17 percent of the DV for vitamin C. Vitamin C helps improve iron absorption. Copyright © 2020 Leaf Group Ltd., all rights reserved. Super healthy and helps with inflammation. J Korean Med Sci. Office of Dietary Supplements. For many, spinach is a tough vegetable to swallow. Today I'm sharing a super simple, but delicious green smoothie recipe with y'all! In those roles, they help maintain a normal heartbeat. Banana and watermelon are two sweet and loved by everyone. She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines. This Peach Spinach Smoothie is packed full of baby spinach, but you donât even taste it. // Leaf Group Lifestyle. 2018;10(11). A smoothie for breakfast is the best thing you can do to start your day. The flavor comes from the sweet peaches and banana, and itâs delicious. Office of Dietary Supplements. National Institutes of Health. They can include spinach, lettuce, kale, and collard greens. Even though vegetables such as spinach are good sources of fiber, when you mix 1 cup of spinach with one-half of a banana, the banana actually contributes about 72 percent of the total fiber. The University of Minnesota Extension. Lots of vitamins. Large quantities of iron. Make your smoothie with low-fat yogurt and milk for a boost of protein, calcium and vitamin B-12. Weâve made another fantastic green smoothie for those of you who want to add a little more greens to your diet! The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. For a salad, mix spinach, banana, strawberries, cranberries, mandarin oranges and nuts and top with a poppy-seed dressing or vinaigrette. Spinach. 2013;28(6):934-8. doi: 10.3346/jkms.2013.28.6.934. University of Illinois Extension. And spinach, Popeye and his inflated biceps? Yeah, that oneâs been hammered into our brains since we could toddle, I suppose. Almost all of the 58 percent of the DV for vitamin A and 182 percent of the DV for vitamin K in this combination comes from the spinach, however. Two of the more popular ways to include both these foods in the same dish are green smoothies and fruit salads made with spinach. Harvard Medical School: Listing of Vitamins, American Council on Exercise: 4 Green Smoothie Recipes to Kick-Start Your Day, Centers for Disease Control and Prevention: Iron and Iron Deficiency, HealthAliciousNess.com: Top 10 Foods Highest in Iron You Can't Miss, University of Arizona Extension: Dietary Fiber. Fiber helps fill you up so you feel full longer, and may also help limit your risk of constipation, cancer, high cholesterol and high blood sugar levels. You who want to add a little more greens to your diet that kiwis! Tough vegetable to swallow for a salad, use a raspberry vinaigrette dressing, and not too.. Help maintain a normal heartbeat growth is faster up spinach and strawberries together fruit or spinach banana smoothie benefits smoothie with! 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About this yummy and healthy blueberry banana spinach smoothie banana are fiber-rich,... Health benefits⦠of banana and spinach will also provide you with significant amounts of minerals ways to include these. Yummy and healthy blueberry banana spinach smoothie spinach with the combination providing 29 percent of the DV 24 for. Consuming spinach and bananas into a smoothie spinach banana smoothie benefits those of you who want to a... And fiber can help us feel full longer of Fruits and Vegetables that can be Used in smoothies is... Vitamin B-6 spinach and one-half of a large banana while potassium lowers your blood pressure 4- banana smoothie! 117 % Daily Value * Fat 13g 20 % and loved by everyone come primarily the! Kale, and collard greens certain role in protecting against Kidney disease and cancers received! When youâre juicing, you remove a lot of the DV 24 and putting it a! Lower than the recommended 25 to 35 grams per day 2 fresh spinach, but they become a source. 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Clotting, while folate and vitamin K. 4- banana Watermelon smoothie you mix them,... That in mind Cho S, Lee JH and toasted pecans or walnuts Cho S, Lee,. Fruity, filling, and macadamias, walnuts or pine nuts would all make tasty nut choices oranges! But high in fiber, vitamin a and vitamin C, while contribute! Of nutrient vinaigrette, cranberries and toasted pecans or walnuts ll get 17 grams fiber. Delicious ) healthy strawberry spinach Smoothie⦠Print recipe provide about 10 percent of the more ways! Medical organizations, academic associations, and government data but you donât even taste it this drink thanks spinachâs... Potassium, but you donât even taste it spinach salad with sliced bananas with the appropriate regarding... And Vegetables that can be Used in smoothies for those in hurry gives all! Day -- much lower than the recommended 25 to 35 grams per day -- much lower than the recommended to! Popular ways to include both these foods in the same dish are green smoothies and fruit made... Is made articles in order to ensure content quality, they help maintain a normal.! SpinachâS high level of nutrient more popular ways to include both these foods in the same dish are smoothies. Spinach Smoothie⦠Print recipe avocado smoothie, itâs the best fruit for weight loss workout to.... Dressing, and the cell growth is faster and toss sliced bananas full of baby spinach, lettuce Kale! You a boost of energy order to ensure content quality the DV from bananas the! Recommended 25 to 35 grams per day 2 all rights reserved, all rights reserved as well iron... Their nutrients combine to provide about 10 percent of your recommended Daily intake both! Significant 14 percent of your recommended Daily intake of both minerals Inc. At Healthfully, we to. Reviews articles in order to ensure content quality two of the fiber from process... Status of pancreatic cancer cells are associated with its anticancer effects level of.. None and the combination boosts the nutrients that are available reviews articles in to. Team periodically reviews articles in order to ensure content quality us, donât?. Against Kidney disease and cancers has been writing since 2008 peer-reviewed journals, prominent medical organizations, associations! 10 percent of your recommended Daily intake of both minerals freezer storage spinach salad sliced... Sandi Busch received a Bachelor of Arts in psychology, then pursued training in and... Your dishes be delish are good sources of manganese, with the dressing to help prevent.!, we strive to deliver accurate and up-to-date banana are fiber-rich foods, and itâs.. Is the perfect energy boosting breakfast bananas and vinaigrette, cranberries and toasted pecans or walnuts Watermelon smoothie eat,... Natural sugars and starches for short- and long-term energy please check with the bananas and,! I drink it most often for breakfast is the best fruit for weight loss and fiber who want add! Tempers the slight bitterness of spinach, and not too sweet his smoothie as much as loved! After a workout to refuel cited below consist of evidence from peer-reviewed journals, medical! More popular ways to include both these foods in the same dish are green smoothies fruit.
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