Updated 2019. 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. Updated 2018. 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. List of Fruits and Vegetables That Can Be Used in Smoothies. 2018;10(11). Chlorophyll-mediated changes in the redox status of pancreatic cancer cells are associated with its anticancer effects. For many, spinach is a tough vegetable to swallow. 2. 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. Potassium 970mg 28%. You’ll consume just 68 calories and barely a trace of fat from 1 cup of spinach and one-half of a large banana. If you are already a fan of strawberry banana smoothie then this recipe is for you. You’ll get 17 grams of total carbohydrates, which includes natural sugars and starches for short- and long-term energy. Plus, it’s the best fruit for weight loss! Iron 3.2mg 18% * Percent Daily Values are based on a 2000 … Most Americans only get about 11 grams of fiber per day -- much lower than the recommended 25 to 35 grams per day 2⭐⭐This is a verified and trusted source Goto Source . Either way, And as always, may all your dishes be delish! Their vitamin content is complementary, with spinach contributing some vitamins, while bananas fill in with others. The small amount of magnesium in each of these foods adds up to a significant 14 percent of the DV 24. 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. Banana and watermelon are two sweet and loved by everyone. Welcome back! Magnesium also helps to produce energy and to synthesize protein and DNA, while potassium lowers your blood pressure. How Much Vitamin K Is in Spinach Noodles? 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. Basically, the value you receive is second to none and the quality is extremely rewarding. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The relationship between vegetable intake and weight outcomes: A systematic review of cohort studies. Updated December 6, 2019. You can also add other fruits, such as cherries, strawberries, mango or blueberries, which will mask the taste of the spinach. Magnesium and potassium are both essential for muscle contraction and to keep nerves working. 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. The Health Benefits of Frozen Mixed Vegetables. Pendick D. 5 steps for preventing kidney stones. Lots of vitamins. Yeah, that one’s been hammered into our brains since we could toddle, I suppose. It’s certainly worth a shot, so try to keep that in mind. Updated 2020. Adding a banana to your fruit or green smoothie will help maximize the nutrients that are available. Iron is pivotal for your health and it promotes better oxygen transportation, liver functions are better and the cell growth is faster. Facts about this yummy and healthy blueberry banana and spinach smoothie. Two of the more popular ways to include both these foods in the same dish are green smoothies and fruit salads made with spinach. The benefits of green smoothies are many and varied — they’re easy to digest, keep you hydrated, increase your energy, get your skin glowing, and more. Office of Dietary Supplements. Please check with the appropriate physician regarding health questions and concerns. Calcium 64mg 6%. Most Americans only get about 11 grams of fiber per day -- much lower than the recommended 25 to 35 grams per day 2. These energy-providing carbs -- and most of the calories -- come primarily from the banana. Strawberry Banana Spinach Smoothie. Large quantities of iron. 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. You can also add other fruits, such as cherries, strawberries, mango or blueberries, which will mask the taste of the spinach. Vegan Spinach Kiwi Smoothie – a tasty and Vitamin C packed drink for breakfast. Clin Nutr Res. 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. If you’ve tried this or any other recipe on the blog, I’d love the hear what you thought about it in the comments below. Iron plays a certain role in patterned hair loss. 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. Try it for yourself! Instruction: Put all the ingredients into a blender and blend until smooth. Protein 4g 8%. Spinach smoothie benefits. Office of Dietary Supplements. The ingredients we’re blending in this smoothie have some wonderful health benefits…. Blueberries are low in calories but high in fiber, vitamin C and vitamin K. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. Colorado State University Extension. Vitamin A fact sheet for health professionals. When they’re consumed separately, 1 cup of spinach and one-half of a banana only contain a small amount of magnesium and potassium. At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Either way, sweetness from bananas tempers the slight bitterness of spinach, and the combination boosts the nutrients. 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. This strawberry spinach banana smoothie is my latest and greatest healthy green smoothie. We all know avocados are good for us, don’t we? 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. 7 – Promotes Kidney Health: Potassium and antioxidant phenolic compounds in bananas play a role in protecting against kidney disease and cancers. I drink it most often for breakfast or after a workout to refuel. Kiwis are great. Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. While I love baby spinach … What Are the Benefits of … 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. For a salad, mix spinach, banana, strawberries, cranberries, mandarin oranges and nuts and top with a poppy-seed dressing or vinaigrette. Oxid Med Cell Longev. Updated 2020. We’ve made another fantastic green smoothie for those of you who want to add a little more greens to your diet! 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. 2018;2018:4069167. doi:10.1155/2018/4069167, Park SY, Na SY, Kim JH, Cho S, Lee JH. Today I'm sharing a super simple, but delicious green smoothie recipe with y'all! Vitamin A 1940IU 39%. Vitamin C 155.1mg 188%. What Are the Benefits of Banana Nut Muffins? FoodData Central. Each one alone offers a small amount of magnesium and potassium, but they become a good source together. He loved his smoothie as much as I loved my smoothie with spinach added. 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. What Is the Potassium Content in a Banana? 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. For a salad, use a raspberry vinaigrette dressing, and toss sliced bananas with the dressing to help prevent discoloration. American Academy of Allergy, Asthma & Immunology. 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. Nutritional Values of Strawberry and Banana. And Vitamin C is really important, so I guess that makes kiwis really important too. 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. National Institutes of Health. What Are the Health Benefits of Eating Spinach and Strawberries Together? Amount Per Serving . National Institutes of Health. Source: Nutriliving.com. This Peach Spinach Smoothie is packed full of baby spinach, but you don’t even taste it. Spinach is an excellent source of folate, vitamin A and vitamin K, while bananas contribute vitamin B-6. Food allergy overview. Updated 2017. One serving of a smoothie requires about 2 cups of spinach and a whole banana, so you’ll double the nutrients even before you add more ingredients. One of the health benefits of consuming spinach and banana smoothies is increased vitamin K intake. American Heart Association: Striking a Balance: Less Sodium (Salt), More Potassium, Institute of Medicine: Dietary Reference Intakes: Macronutrients. Mangoes would also be a delicious fruit addition, and macadamias, walnuts or pine nuts would all make tasty nut choices. Updated 2020. The flavor comes from the sweet peaches and banana, and it’s delicious. I love hearing from you! A smoothie for breakfast is the best thing you can do to start your day. 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. Sugar 29g 32%. U.S. Department of Agriculture. Perfect as breakfast for those busy mornings. You can blend spinach and bananas into a smoothie or top a spinach salad with sliced bananas. 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. Top 7 Health Benefits of Kale and Kale Smoothie 1. Updated 2013. Healthy green smoothie packed with fresh spinach, mango, and banana is the perfect energy boosting breakfast. You need vitamin A for keeping your vision healthy, vitamin C for forming collagen and healing wounds, and vitamin K for blood clotting. Colorado spinach. 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. The American Heart Association reports that potassium may help offset high blood pressure due to overconsumption of sodium. I love this avocado smoothie, it’s a real powerhouse of goodness! // Leaf Group Lifestyle. Spinach. 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. 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. Park JN, Lee JS, Noh MY, Sung MK. Updated 2020. 2015;4(4):235-41. doi:10.7762/cnr.2015.4.4.235. 4- Banana Watermelon Smoothie. Print Recipe. Watch Your Garden Grow. 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. Copyright © 2020 Leaf Group Ltd., all rights reserved. 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. 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. But when you mix them together, their nutrients combine to provide about 10 percent of your recommended daily intake of both minerals. A combination of banana and spinach will also provide you with significant amounts of minerals. Vitamin K fact sheet for health professionals. Adding it to your smoothie helps you get all the good nutrition, without the bitter taste. Nutrients. Office of Dietary Supplements. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. Smoothies keep the fiber in it! I also love … Colorado Farm to Table. And spinach, Popeye and his inflated biceps? Try it: Blend spinach with other delicious fruits and vegetables to make a green smoothie that’s full of fiber, healthy fats, vitamin A, and iron at only 230 calories. Ingredients: half cup of spinach 1 piece of banana 1 cup of watermelon 1 piece of kiwi some cinnamon some coconut water They are pretty, delicious and have more Vitamin C than oranges. Simple Vegan Spinach and Banana Smoothie Benefits. Banana Spinach Strawberry Smoothie How to make a banana spinach strawberry smoothie. But your body doesn't absorb iron from vegetarian sources, called non-heme iron, as well as iron from animal sources 2. The spinach and banana together contain 2.5 grams of dietary fiber, which is 10 percent of women’s and 7 percent of men’s recommended daily intake. Iron fact sheet for health professionals. 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. © Copyright 2020 Hearst Communications, Inc. Based in Massachusetts, Jessica Bruso has been writing since 2008. Make your smoothie with low-fat yogurt and milk for a boost of protein, calcium and vitamin B-12. doi:10.3390/nu10111626, Vaňková K, Marková I, JaÅ¡prová J, et al. 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% 2013;28(6):934-8. doi: 10.3346/jkms.2013.28.6.934. I hope you enjoyed this blueberry banana spinach smoothie recipe! It’s creamy, fruity, filling, and not too sweet. Chopping up spinach and putting it in a smoothie is the healthiest way to eat it, research suggests. Vegetable blanching directions and times for home freezer storage. Cranberries supply vitamin C, while nuts contribute heart-healthy unsaturated fats. Top fresh spinach with the bananas and vinaigrette, cranberries and toasted pecans or walnuts. 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. Calories 302 Calories from Fat 117 % Daily Value* Fat 13g 20%. 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. Add blueberries or strawberries to either dish for more antioxidants and fiber. The spinach in this smoothie is a huge boost to the nutrients in this drink thanks to spinach’s high level of nutrient. Super healthy and helps with inflammation. Saturated Fat 10g 63%. We also prefer a smoothie over juicing because when you’re juicing, you remove a lot of the fiber from the process. Both spinach and banana are fiber-rich foods, and fiber can help us feel full longer ! They can include spinach, lettuce, kale, and collard greens. J Korean Med Sci. 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. University of Illinois Extension. 1- Kale Banana Smoothie Recipe. Fiber 3g 13%. National Institutes of Health. I know you are going to love how it makes you feel and how it tastes too! A quick kale and banana smoothie for those in hurry. 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. If you’re 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:. The addition of spinach barely alters the taste but gives you all the benefits of including greens in your diet. Harvard Medical School. Our team periodically reviews articles in order to ensure content quality. Sodium 22mg 1%. Spinach. Hey guys!! It will keep you full and give you a boost of energy. A combination of banana and spinach will also provide you with significant amounts of minerals. Harvard Health Publishing. 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. Source: Allrecipes.com. You need vitamin K for strong bones and for normal blood clotting, while folate and vitamin B-6 help synthesize red blood cells. The University of Minnesota Extension. Not only that, the health benefits of strawberry banana smoothies will solve all parents’ problem toward their needs to ensure the essential nutrients intake for their family. Both of these foods are good sources of manganese, with the combination providing 29 percent of the DV. Carbohydrates 44g 15%. 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. ; 2018:4069167. doi:10.1155/2018/4069167, Park SY, Na SY, Na SY, Na SY, SY. To deliver objective content that is accurate and up-to-date blueberry banana spinach smoothie recipe its... Content is complementary, with spinach added a smoothie is packed full of baby spinach, mango and. Dv 24 complementary, with spinach banana to your smoothie with spinach 28 ( 6 ):934-8. doi:.! Start your day Put all the good nutrition, without the bitter taste more antioxidants and fiber in. 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