Drink your five a day!!


Do you consume your five a day? I know it can be very difficult to keep up with your five a day routine, You will start but then by the end of the week you become lazy and just can’t be bothered anymore, it becomes a very difficult task, so why not drink your five a day, it won’t take long you won’t even know, your drink will be finished, also your body will be filled with all the nutrients required from your five a day!

Why five a day is important?

Fruits and vegetables are important as they are a part of a healthy balanced diet, fruits and vegetables are rich in vitamins and minerals, fruits and vegetables are an excellent source of dietary fiber, which help maintain a healthy digestive system and prevent constipation and other digestive related problems, a high fiber diet can also reduce the risk of having bowel cancer and other cancers as many are rich in antioxidants which battle the damage done by the free radicals thus fighting cancer, fruits and vegetables help in weight loss and a healthy heart as they are low in fats and calories.

How to drink your five a day


I’m sure you must be thinking drink your five a day, what???? Yes we can drink our fruits and vegetables, if you look in your fridge you will find fruit that you bought last week rotting away, don’t let that happen, many people do recommend juicing fruit and vegetables but I think you are loosing most of the nutrients and fiber in the fruit, the best thing to do is add your vegetables and fruits to a blender, blend everything up and create your own smoothie, have fun play around with different fruits and vegetables and you will find a flavour which you enjoy the most, I want to share two of my favourite smoothies.

Creamy green smoothie

1 handful of spinach washed

1 handful of kale washed

1 frozen banana (peel and chop ripe banana and freeze overnight)

1 pear

1 apple

Add everything into a blender you will need to add liquid I use coconut water, but you can use any liquid, cows milk, water, almond milk, coconut milk, choice is yours, blend it all up, optionally you can add in flax seeds and chia seeds for additional health benefits, and devour I’m sure you will love it.


Why these ingredients are good for you

1)Spinach is loaded with nutrients and antioxidants, spinach is high in carotenoids which the body can turn into vitamin A, spinach contains vitamin C, vitamin K, spinach contains folic acid which is essential for normal cellular growth and tissue growth, folic acid is essential during pregnancy, spinach is a rich source of iron and also a rich source of calcium.

2) kale (aka the super food) contains a lot of fiber which works very well with the digestion, kale strengthens the immune system and fights viruses and bacteria, kale is a rich source of iron, kale contains vitamin C which helps relieve stiff joints, kale contains vitamin K, vitamin B6, I could go on and health benefits won’t stop.

3) banana strengthens bones, bananas are high in vitamin B6, vitamin C, magnesium, riboflavin, potassium, bananas are a rich source of many nutrients, mainly consisting of natural sugars such as glucose, sucrose and fructose.

4) pears are full of fiber helping you maintain a good digestive system, pears are a good source of minerals such as potassium, manganese, copper and iron, also B-complex vitamins such as folates, riboflavin and vitamin B6, pears have been suggested in natural alternative medicine for treating colitis, chronic gallbladder disorders, arthritis and gout.

5) apples are a rich source of iron, fibre, vitamins and minerals, apples are a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc, apples are very low in calories.

Antioxidant rich smoothie

5 or 6 strawberries frozen

5 or 6 blueberries frozen

5 or 6 raspberries frozen

2 dates

1 frozen banana (peel and chop ripe banana and freeze overnight)

Add everything into a blender add in any liquid of your choice, I use almond milk, optionally add in chia seeds, flax seeds blend everything up and devour, this is very tasty but high in natural sugars.


Why these ingredients are good for you

1) strawberries are low in calories and fats, strawberries are a very good source of vitamin C, strawberries contain an efficient amount of vitamin B6, niacin, riboflavin, pantothenic acid, salicylic acid and folic acid, strawberries contain vitamin A, vitamin E, strawberries contain potassium, manganese, fluorine, iron, zinc and iodine.

2) blueberries are a tiny fruit bursting with antioxidants, blueberries are very low in calories, blueberries consist of a great amount of vitamins and minerals, blueberries provide you with a stronger and healthier cardiovascular health, brighter vision and healthy brain function.

3) raspberries are rich in vitamins, antioxidants and minerals, raspberries have a high concentration of ellagic acid which stops the growth of cancer cells, raspberries help in improving the immune system, raspberries are high in dietary fibre which aids in slowing down the digestive process and gives you a feeling that you are full which in return helps you lose weight.

4) dates are a fruit that are used as a natural sweetener, dates are a good alternative for processed sweets and chocolates, dates give you relief from constipation, heart problems, anemia, diarrhoea and also protect from abdominal cancer, dates help gain weight in a healthy way, dates are rich in vitamins and minerals, dates help to maintain good eye health.

As you are know aware of the health benefits of the smoothies and they are easy to get into your system, I hope you do try them out, you will notice so much benefits to your skin and hair, your skin will glow, your complexion will clear and your body will feel energised, do let me know if you give these recipes a try, and always remember you are amazing just the way you are!!


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