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This Healthy Green Drink Is Rich in Vitamins and Minerals

 It can be said that in the not too distant past not many people drank health shakes, rather they were most common among vegans, vegetarians or those who wanted to keep their body healthy. Today, even fast-food enthusiasts are familiar with the many benefits of health shakes - one nutritious meal made up of fruits and vegetables that anyone can make at home in less than five minutes.

 

This is an accurate description of the shake below whose ingredients were specifically selected to provide the body with a significant amount of important vitamins and minerals, and it contains a large number of antioxidants and polyphenols - phytochemicals with antioxidant properties. In addition, these minerals and vitamins help prevent cancer, heart attacks, blood clot formation and have a host of other benefits which will be expanded on later. Now we invite you to discover the benefits of each of the different ingredients in the shake and of course, learn the simple recipe that you can make at home.

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1. Spinach

Spinach is low in fat and carbohydrates but on the other hand is very rich in proteins. In addition, it contains B vitamins, folic acid and various minerals like iron, potassium, magnesium, manganese, phosphorus, and calcium. The most important vitamin in spinach is vitamin K, and from a 2001 study conducted in Switzerland, researchers learned that this vitamin plays a very important role in contributing to our health, not only in maintaining the health of the blood vessels. The study found that people with osteoporosis who consumed foods rich in vitamin K not only increased bone density but also reduced their fracture rates.

2. Mango

Beyond the sweet taste of mango, it is exceptionally rich in vitamins, minerals, and antioxidants, giving it various health benefits. One of the active and natural substances found in mangoes, mangiferin, helps the body block the development of cancer cells in the colon and liver, along with polyphenols in the fruit that help suppress breast cancer and reduce oxidative stress. In addition, a study conducted at the University of Oklahoma found that mango has a large number of minerals and phytochemicals have a positive effect on the reduction of fat and sugar in the body, two components that are very important to regulate their level in the body in order to prevent heart attacks. 

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3. Avocado

Avocado is a very unique fruit made up mostly of healthy fats. It is also rich in fatty acids that are beneficial to heart health. In fact, 77% of its calories are fat, oleic acids which are monounsaturated fatty acids. The consumption of these acids is linked to reduced inflammation and a 2006 study suggests that they have an effect that can inhibit the development of cancer caused by genetic defects. In addition, there is a large number of antioxidants in avocados, such as lutein and zeaxanthin, which studies conducted at the University of Florida in Miami have shown to contribute greatly to eye health. These antioxidants can reduce the risk of cataracts and macular degeneration, which are common in adults. 

4. Cocoa powder

While cocoa powder is seen as a major ingredient in many desserts, its various components also play an important role in body health, especially when it comes to maintaining proper blood circulation and preventing blood clots. Cocoa is rich in flavonoids, compounds that can treat allergies, infections and other health problems, along with their ability to act as antioxidants. The flavonoids present in cocoa help the body to break down the free radical nitrogen oxide, which prevents clot free blood flow from the disruptions and therefore actually causes the formation of dangerous blood clots.

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5. Spirulina

Spirulina is a one-celled micro-algae called blue-green algae. It is rich in iron and vitamin B12, as well as other substances that can be used to help maintain high energy, reduce cholesterol and blood pressure, and strengthen the immune system, with an emphasis on antibacterial and anti-viral properties. The tiny marine plant contains plenty of vitamin A, vitamin E, calcium and other essential minerals, and is rich in phytochemicals that help reduce menopausal symptoms, prevent osteoporosis and delay the development of certain types of cancer. Spirulina can be found in pharmacies in a variety of forms: flakes, powder, capsules or even frozen.

 

The shake’s nutritional value

As has been described, this healthy drink is rich in vitamins and minerals that help prevent disease and promote proper functioning of our body. It is important to know its nutritional values for which we are much healthier:  

  • This cold and healthy drink has a total of 360 calories, with avocados providing around 18 grams of monounsaturated fats and an excellent source of fiber that helps regulate blood sugar and keep the digestive system healthy.
  • It contains 233 percent of the recommended daily intake of vitamin K, which comes mainly from spinach, and 97 percent of the daily intake of vitamin C, which comes mainly from mango, helping your body maintain heart health, improve bone density, improve brain function, and protect your teeth, gums and more.
  • The shake contains 41 percent of the daily recommended intake of iron, which is essential for muscle health and proper oxygen movement throughout the body.
  • Spirulina and cocoa powder are responsible for providing polyphenols and antioxidants (cocoa powder contains 3.5 grams of polyphenols per 100 grams), which help the body cope with oxidative stress.
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How to make the shake

Ingredients:

  • ½ cup spinach
  • 1 cup mango
  • 1 cup avocado
  • 1 teaspoon cocoa powder
  • powderspirulina1 teaspoon
  • ½ cup water

Preparation:

1. First, peel the avocado and mango.

2. Wash all other ingredients thoroughly.

3. Put all the ingredients in a blender and blend for a few minutes until mixture is fully blended.

4. You can add water and ice to get a more airy texture.

5. It is important to drink the shake as soon as it’s ready in order to take advantage of its various benefits, as some ingredients will not be as effective if left to sit for a long time.

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