Enriching your diet with green smoothies is a very healthy habit that I encourage you to try. With a good mix of ingredients, they can be rich in vitamins, minerals, antioxidants, chlorophyll, soluble and insoluble fiber, enzymes, plant-based protein, and water.
In addition, they have a high nutritional value that promotes internal rebalancing by helping the body to eliminate and cleanse itself properly.
Smoothies made with quality ingredients can increase our energy and vitality levels, improve the appearance and health of our skin and hair, positively affect our mood, and, very importantly, if we drink them daily, they decrease the desire to eat other foods that do not contribute to our health.
A smoothie can be ready in under 5 minutes; you just need to plan ahead and have the ingredients at home. Ideally, you should drink about a liter a day, but you can start with less. The important thing is to get into the habit.
This is one of my favorite green smoothies, and it's also very easy to make. It only has two ingredients: spinach and mango. The starting ratio between leafy greens and fruit is 1 part leafy greens to 3 parts fruit. As you get used to the taste and texture, you can gradually increase the amount of leafy greens.
I drink about half a liter of green leaf smoothies a day, although we can drink up to a liter (starting with a smaller amount and making sure we're not just eating fruit) and thus ingest a good amount of green leaves.
This smoothie is revitalizing and antioxidant-rich. Ideal for summer, it provides a significant amount of vitamins, minerals, phytochemicals, and bioactive compounds, thanks to the nutritional benefits of each ingredient.
- Spinach, also known as "green gold," is rich in vitamin C, beta-carotene, lutein, and zeaxanthin—antioxidants that help maintain healthy eyes, hair, and skin. It's high in potassium, magnesium, and vitamin K, which are good for the heart, and contains iron and B vitamins that help maintain energy levels. Among its antioxidants, it's worth highlighting its alpha-lipoic acid content, which helps reduce glucose levels. Furthermore, its high fiber and water content promotes a healthy digestive system.
- Mango: This delicious fruit is high in fiber, which aids digestion. Like spinach, it's rich in vitamin C and beta-carotene; in fact, it's one of the richest sources of this beneficial nutrient. It also provides an excellent balance of magnesium and potassium, as well as vitamin E and quercetin. Mango contains cleansing acids such as tartaric and malic acids. It's an alkalizing, antioxidant, and immune-boosting fruit, rich in enzymes that improve digestion and nutrient absorption.
Spinach and Mango Smoothie
For 1 person
Preparation time: 5 min
Difficulty: none
Notes: No added sugar
Ingredients
1 part spinach ( I recommend using organic baby spinach)
3 handle parts
Method
1- In the blender, add the diced mango with about 250 ml of mineral water. Blend well.
2- Add the spinach and blend again. Check the texture; if it's too thick, add a little more mineral water until you reach your desired consistency.
3. Enjoy it mindfully. Cheers!