Do you want to add more protein and vitamins to your diet? Then it’s time to check out delicious blueberry smoothie recipes. Blueberries are jam-packed with nutrients. They also have potential anticancer properties.
Individuals who like a refreshing and healthy drink, including those with mesothelioma at any stage, may benefit from enjoying a blueberry smoothie.
This article discusses the health benefits of a blueberry smoothie. It also includes four blueberry smoothie recipes you can try at home. The write-up also briefly explains how blueberries may help with conditions like cancer.
The creamy purple puree can also be your go-to morning boost or afternoon pick-me-up. Read on to learn more about healthy blueberry smoothie recipes you can try.
Blueberries are superfoods rich in antioxidants, which protect your cells from free radicals. Excessive free radicals in your body can lead to oxidative stress that damages cells and triggers chronic diseases.
Aside from having high antioxidant levels, blueberries are also rich in vitamin K, which helps blood clot properly, and vitamin C, known for boosting the immune system.
Blueberries are also low in calories and have manganese, which promotes bone and muscle strength.
Despite these benefits, you can only obtain fresh blueberries in certain seasons. That’s why the food and beverage industry transforms these fruits into puree, jelly, or juice.
A study showed that regular intake of concentrated blueberry juice may improve brain function in healthy older adults.
Suppose you don’t like drinking concentrated blueberry juice. You can add blueberries to your daily diet by eating them raw as a snack or turning them into smoothies. Almost anything can be blended into a smoothie, making it an excellent vehicle for obtaining sufficient nutrients, fiber, and water.
Research regarding the benefits of a blueberry smoothie is still insufficient yet promising. In one study, about 32 obese individuals with insulin resistance were randomized to receive a smoothie with blueberry bioactive compounds and a placebo smoothie twice daily.
One of the bioactive compounds in blueberries is flavonoids, which have antioxidant and anti-inflammatory properties.
The researchers advised the participants to consume the smoothies at least six hours apart. The results suggested that the bioactive compounds in blueberries may improve insulin sensitivity.
Do you want to make your own blueberry smoothie at home but don’t know how to start? Here are four crave-worthy blueberry smoothie recipes you can try:
- Greek Yogurt Blueberry Banana Smoothie
- ½ cup frozen blueberries
- ½ medium banana, frozen and cut into slices (about 50g)
- ¼ cup plain nonfat Greek yogurt
- ½ tablespoon almond butter
- ¼ cup vanilla almond milk (unsweetened)
- ½ teaspoon ground cinnamon
- 2 tablespoons old-fashioned rolled oats
- 1 teaspoon vanilla extract
- ½ scoop unflavored or vanilla protein powder
- 1 to 2 teaspoons pure maple syrup
- Combine all the ingredients in a blender, including protein powder (if using).
- Puree until smooth. If the mixture is too thick, add a bit more milk, at least one tablespoon at a time, until you reach the desired consistency.
- Taste and add maple syrup.
- Blueberry Spinach Smoothie
- 1 cup frozen blueberries
- 1 cup loosely packed spinach
- ¼ cup plain nonfat Greek yogurt
- ¼ cup old-fashioned rolled oats
- 1 tablespoon honey or pure maple syrup
- 1 tablespoon ground flaxseed meal
- Gather all ingredients in one place
- Place all the ingredients in a blender in the order listed: spinach, almond milk, oats, blueberries, yogurt, maple syrup, and flaxseed
- Blend the mixture until smooth
- Pour into a glass (you can add more honey or maple syrup as desired)
- Taste and enjoy
- Wild Blueberry Muffin Smoothie
- 1 cup wild blueberries, preferably frozen
- 2 pieces of large Medjool dates
- ½ cup vanilla Greek yogurt
- ½ teaspoon vanilla extract
- 1 tablespoon hemp hearts
- 1 tablespoon flaxseed meal
- ¼ cup rolled oats
- ⅔ cup of almond milk or unsweetened oat
- ¼ teaspoon cinnamon
- ⅛ teaspoon almond extract
- 1 scoop vanilla protein powder
- 1 teaspoon lemon zest
Note: Soften your dates before adding them to the blender. Soak your pitted dates in a cup of water for at least five minutes. You can get all your smoothie ingredients out while the dates are soaking.
- Combine all ingredients in a high-powered blender
- Blend the mixture until smooth, adding more milk to thin
- Pour into a glass
- Blueberry Apple Smoothie
- 4 cups blueberries, preferably frozen
- 4 apples, diced
- 2 cups almond milk
Note: Red apples usually have a milder flavor than green ones
- Remove the cores from the apples, dice, and add them to a blender
- Combine the frozen blueberries
- Pour the almond milk into the mixture and blend until you achieve a smooth consistency
- Pour into a glass
- Serve and enjoy
If you have any leftover mixture, you can freeze it in popsicle molds for a healthy homemade icy treat.
Blueberries are among the most consumed berries in the U.S. Studies showed that blueberries may have anticancer properties.
The Centers for Disease Control and Prevention reported that 12,000 women in the U.S. are diagnosed with cervical cancer yearly. Radiation is one of the most standard treatments for this type of cancer.
Unfortunately, radiation kills cancer cells and can also destroy nearby healthy cells. The University of Missouri School of Medicine researchers suggested that combining blueberry extract with radiation may increase the effectiveness of the treatment.
Blueberry extract is a potential radiosensitizer that may help reduce the abnormal explosion of cell growth. The researchers said that cancer cells remodel themselves to avoid death. Aside from reducing cell proliferation, the blueberry extract may also trick the cancer cells into dying.
Since blueberries are accessible and inexpensive, the researchers are optimistic that the medical industry can accept blueberry extract as a natural treatment option to improve the effectiveness of existing therapies.
Blueberries are superfoods that deserve a place in your diet. If you’re not a fan of eating them raw, you can always turn them into healthy smoothies that bring out the natural sweetness of these super berries.
- The Health Benefits of Blueberries
- Evidence for anti-cancer properties of blueberries: a mini-review
- National Blueberry Month: Health Benefits and Cancer Prevention
- Blueberry juice: Bioactive compounds, health impact, and concentration technologies—A review
- Smoothies—Helpful or Harmful?
- Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
- Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women
- Berry gives boost to cervical cancer therapy