Ingredients of Smoothies

Consuming smoothies can jazz up a mundane diet without adversely affecting your nutritional needs.

If you are dieting or consuming a lot of healthy foods to maintain your ideal physique, making some smoothies can be a great way to get some variety in your diet. Making your own smoothies allows you to control the flavor and nutritional content of the drinks. By using a variety of ingredients, you can make smoothies to satisfy any nutritional needs.

Berries

Berries, such as blueberries and strawberries, can add a sweet flavor to your smoothies while providing beneficial nutrition. One cup of blueberries contains just 84 calories, but provides 24 percent of your daily recommended intake of vitamin C, along with 4 g of fiber. One cup of strawberries provides 77 calories, with nearly 5 g of fiber and 152 percent of the recommended daily intake of vitamin C and 35 percent of the daily recommended intake of calcium.

Large Fruits

Chopping up large fruits can provide you with a large dose of carbohydrates, which provide your body with energy. Chopping up apples, bananas or peaches and adding them to your shake increases the calorie count and adds rich flavor. Bananas can be particularly effective ingredients if you are active, as bananas provide electrolytes that help prevent cramps.

Milk

Milk can add a rich flavor to your smoothies but can also provide protein, which is helpful for building muscles. In addition, dairy protein is rich in calcium, which may support bone health. Research from the June 2008 issue of the "Journal of Nutrition" found that consuming a diet rich in dairy can promote retention of bone mineral density.

Whey Protein

Whey protein is a powdered food supplement rich in protein and contains minimal carbohydrates and fat. Whey protein can be helpful for building muscle, as it contains all the essential amino acids your body cannot synthesize. In addition, whey protein can aid weight loss; research from the October 2010 issue of the "British Journal of Nutrition" found that whey protein is more filling than other types of protein, which can help you manage your appetite and food intake.

References

• LIVESTRONG.COM MyPlate: Calories in Blueberries, Raw
• LIVESTRONG.COM MyPlate: Calories in Strawberries
• "The Daily Mail"; Eat Bananas To Ease The Pain of Cramp; Jane Clarke; February 2008
• "Journal of Nutrition"; A Diet High in Protein, Dairy and Calcium Attenuates Bone Loss Over Twelve Months of Weight Loss and Maintenance Relative to a Conventional High-Carbohydrate Diet in Adults; M.P. Thorpe et al.; June 2008
• "British Journal of Nutrition"; The Acute Effects of Four Protein Meals on Insulin, Glucose, Appetite and Energy Intake in Lean Men; S. Pal, V. Ellis; October 2010