Healthy Smoothie Ingredients – Fruits

Smoothies can contain many things that are healthy for our bodies and to get our day going with nutrients we need. Below is a list of many of the fruits that can be eaten as breakfast foods on their own or included with our healthy breakfast smoothies with some of the benefits they provide beyond their great taste.

Acai Berries

Acai berries are one of the highest antioxidant fruits in the world. These berries have more then ten time the antioxidant level of grapes and double of blueberries. Acai berries are rich in Omega fats – more than 50% of the its fruit is fat, with 74% of unsaturated fats which include Omega 3, Omega 6 and Omega 9. Excellent source of acid amino and protein, Acai berries have more than 8g of protein per every 100g serving. Also Rich in Vitamins & minerals – among the vitamins and minerals present in Acai berries are Vitamin A, B1, B2, B3, C, E, calcium, copper, magnesium, potassium and zinc. Acai berry fruit also contain as much Vitamin C as blueberries.

Bananas

My favorite fruit, bananas, are fat, cholesterol and sodium-free and provides an excellent source of vitamin B6, C, and is a very rich source of potassium! One medium banana contains 1.29 grams of protein, 105 calories and 3.1 grams of dietary fiber. Banana’s also help to make a nice creamy smoothie and can be found in most of the ones I make.

Blueberries

Blueberries are among the highest anti-oxidant value fruits. These berries contain good amount of minerals like potassium, manganese, copper, iron and zinc. They also contain small amount of vitamin C, vitamin A , vitamin E and B complex.One cup of blueberries contains 1.1 grams of protein, 84 calories and 3.6 grams of dietary fiber. Just for the anti-oxidant alone I like to include these in many of my smoothies

Cantaloupe

Cantaloupe is a very low calorie and very tasty fruit. It is an excellent source of Vitamin A as well as good amounts of B-complex vitamins, such as niacin, pantothenic acid and vitamin C and minerals like manganese. Not to mention rich in antioxidant flavonoids such as beta carotene, lutein, zeaxanthin and cryptoxanthin. One medium wedge of cantaloupe contains 0.58 grams of protein, 23 calories and 0.6 grams of dietary fiber.

Cranberries

cranberries are a good source of Vitamin C, Vitamin A, beta carotene, lutein-zeaxanthin and folate and minerals like potassium and manganese. One cup of cranberries contains 0.39 grams of protein, 46 calories and 4.6 grams of dietary fiber.

Grapes

Grapes of course come in many varieties, Green, Red, and Black. They are also good source of vitamin-C, vitamin A, vitamin K (potassium), carotenes, B-complex vitamins such as pyridoxine, riboflavin and thiamin. Grapes contain Resveratrol ( poly phenol antioxidant ) which is capable of inhibiting cancer, and heart disease. One cup of grapes contains 1.09 gram of protein, 104 calories and 1.4 grams of dietary fiber.

Kiwi

Another one of my favorite fruits. One medium kiwi (69 grams) contains 0.79 grams protein, 42 calories and 2.1 grams of dietary fiber. Also loaded  with vitamin C  (one kiwi has 110% of your daily requirement).

Mango

Oranges

One orange supplies more than 100% of the vitamin C you need in a day. It’s also a good source of calcium and folate.

Peaches

Pears

Pineapple

Raspberries

Strawberries

Watermelon