Healthy strawberry banana smoothie

Strawberry and banana get along like “peas and carrots” :-) even in smoothies.  If you like to make healthy strawberry banana smoothie, you will probably want to know what benefits to your health bring strawberries and bananas.

As for strawberries, they are deliciously tasteful berry fruit low in calories (32 Cal/100 g) and fats but rich source of healthy phyto-nutrients, vitamins and minerals that are essential for your health. Scientific studies show that consumption of these berries may have potential health benefits against cancer, aging, inflammation and neurological diseases thanks to its phyto-chemicals called anthocyanins and ellagic acid.

healthy strawberry banana smoothie

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Strawberry is a strong antioxidant i.e.  it has  high oxygen radical absorbance capacity, of about 3577µmol TE per 100 grams. They are, an excellent source of vitamin-C which is a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.

This fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, folic acid, riboflavin niacin, riboflavin and pantothenic acid. These vitamins help the body metabolize carbohydrate, proteins and fats.

 

Furthermore, strawberries contain good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is important for prevention of dental caries.

Banana fruit is one of the high calorie tropical fruits. 100 g of fruit provides 90 calories. Besides, it contains good amounts of health benefiting anti-oxidants, minerals, and vitamins. Its pulp is composed of soft, easily digestible flesh with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children. The fruit holds a good amount of soluble dietary fiber helps normal bowel movements and thereby reducing constipation problems.

It is also a very good source of vitamin-B6 (pyridoxine), provides about 28% of daily-recommended allowance. Pyridoxine is an important B-complex vitamin that has a beneficial role for the treatment of neuritis, and anemia.

Bananas are moderate source of vitamin-C. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.  Manganese is used by the body as a co-factor for the antioxidant enzyme.. Copper is required in the production of red blood cells.

And the most important, fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium.

 

Now that you numerous benefits of both, banana and strawberry, you will enjoy all of them in a smoothie.

Here are some exemplar banana strawberry smoothie recipes:

 

Healthy strawberry banana smoothie recipe #1:

 

1 ¼ cup frozen or fresh strawberries

2 ripe bananas, sliced (for extra thickness use frozen bananas)

¾ cup milk or substitute soy, rice, almond or coconut milk

Sprigs of mint

Mint will give special freshness to this smoothie, but do not exaggerate in adding mint it can cause in large amount intake a stomachache

 

Healthy strawberry banana smoothie recipe #2:

 

  • 1 cup of milk or its substitute
  • 1, 5 cup of frozen or fresh strawberries
  • 1 ripe banana
  • ¼ of ripe mango

 

 

Healthy strawberry banana smoothie recipe #3:

 

  • 1 cup of fresh or frozen strawberries
  • 1 ripe banana
  • 1 teaspoon of 70%cocoa organic powder
  • 2 dried dates seeded
  • 1cup of skimmed milk or other substitute
  • This is caloric and energetic booster drink optimal for breakfast

 

้healthy strawberry banana smoothie

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Healthy strawberry banana smoothie recipe #4:

 

  • 1 ripe banana
  • 1,5 fresh or frozen          strawberries
  • 1cup of yogurt, Greek yogurt or similar
  • 1 tablespoon of flaxseed, or flaxseed powder

 

Healthy strawberry banana smoothie recipe #5:

  • 1 ripe banana
  • 1,5 fresh or frozen strawberries
  • 1 cup of pineapple
  • 1cup of coconut milk
  • Couple of mint leaves
  • Few lemon juice teaspoons

 

Healthy strawberry banana smoothie recipe #6:

 

  • 2 ripe bananas
  • 1cup of fresh or frozen strawberries
  • 1 cup of vanilla yoghurt
  • table spoon of almonds

 

Healthy strawberry banana smoothie recipe #7:

 

  • 2 ripe bananas
  • 1cup of fresh or frozen strawberries
  • 1 cup ripe kiwi
  • 1 cup of soy, rice or coconut milk

 

Healthy strawberry banana smoothie recipe #8:

 

  • 4 leaves of kale
  • 1 cup of frozen strawberries
  • 1 banana
  • 1 teaspoon ground ginger
  • 3/4 cups water

 

Healthy strawberry banana smoothie recipe #9:

 

  • ½ cup nonfat milk
  • ½ cup frozen strawberries
  • ½ banana
  • 2 tablespoons protein powder
  • 1 tablespoon wheat germ
  • 1 teaspoon brewer’s yeast

 

Strawberry banana smoothie recipe #10:

 

  • 1 cup of frozen strawberries
  • 1 banana
  • orange peeled
  • ½ avocado seeded
  • 1cup of water

 

Strawberry banana smoothie #11:

 

  • 1 cup of frozen strawberries
  • 1 banana
  • 1cup of spinach leaves
  • 1cup of almond milk
  • few frozen cherries

 

These are simple, tasteful and Healthy strawberry banana smoothie recipes.  They will provide you with vitamins, minerals, antioxidants, and other compounds that can improve your health state. They are optimal breakfast substitute since they could count a lot of calories. You can always change the ingredients, experiment and have fun in making up a new flavors and taste notes.

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