Diet: Dairy Free, Gluten Free, Nut Free, Paleo, Pescatarian, Soy Free, Vegetarian

Description

Just looking at this drink makes you think of health.

Absolutely full of colour and flavour, this superfood smoothie offers countless benefits for our bodies.

Superfoods tend to get a bit of a bad rep in the press and whilst some think that they are some kind of miracle health fix or a fast-track way to lose weight, it goes without saying that superfood ingredients are still beneficial for our health.

If we look at superfoods, what makes them stand out from the rest?

The definition of a superfood is a food considered especially nutritious or otherwise beneficial to health and wellbeing. Often the common denominator lies in the foods’ nutritional content, particularly in its antioxidant power. But is it all just marketing?

Marketing tool or not, there is no denying the benefits of what I have put into this smoothie:

• Maca powder – maca root is a type of cruciferous vegetable native to Peru, considered both a superfood and an adaptogen (which means that it can help the body to naturally adapt to stressors). Amongst its many benefits, maca is high in antioxidants and studies have shown that it has been able to improve libido and sexual function (Dording et al. 2008), as well as naturally balancing hormones.
• Turmeric powder – turmeric contains bioactive compounds with powerful medicinal properties. The most well-studied compound is curcumin, which holds powerful anti-inflammatory effects. Since inflammation is known to contribute to many common Western diseases, getting more turmeric into the diet is great to counteract any inflammation happening in the body.
• Raw honey – a pure, unfiltered and unpasteurised sweetener made by bees from the nectar of flowers. Most honey that is consumed today is processed honey that has been heated, which can diminish its nutritional value and health properties. Raw honey contains all of the natural enzymes, vitamins and minerals, and is a great source of disease-fighting flavonoids.
• Goji berries – rich in vitamin C, goji berries have held superfood status for well over a decade now. They have been used in traditional Chinese medicine for thousands of years, steeped in hot water to help aid meditation and increase vitality. A high antioxidant food (with an ORAC score of 4310 – this measures the antioxidant value of a food), goji berries contain a wide variety of phytonutrients, vitamins and trace minerals, whilst also being low in calories. Gojis are also loaded with beta-carotene, a pigment found in plants and fruits, which can help to promote healthy skin.
• Hemp seeds – a complete source of protein, hemp seeds are a fantastic way to give a nutritional boost to your smoothie. Not only do hemp seeds contain all 20 amino acids, they also provide each of the 9 essential amino acids that our bodies cannot produce. Hemp seeds are also high in GLA (gamma-linolenic acid), which is an essential omega-6 fatty acid that has been shown to naturally balance hormones.
• Bee pollen – great for natural allergy relief and immune system boosting, bee pollen has antimicrobial and antiviral properties (Pascoal et al. 2014). A 2008 study investigated the effect of bee pollen on mast cell activation, which plays a key role in allergic conditions. The study found that bee pollen can inhibit mast cell activation, proving its anti-allergic effects (Ishikawa et al. 2008).
• Coconut water – full of electrolytes, coconut water is one of the perfect beverages to rehydrate after a workout. Electrolytes are minerals that play several important roles in the body, including maintaining proper fluid balance. They include potassium, magnesium, sodium and calcium.
• Coconut oil – high in medium chain triglycerides (MCTs), which go straight to the liver and can be used as a quick source of energy or turned into ketones (byproducts of the body using fat for energy). There are many benefits to ketones, including their positive effects on the brain. Ketones are currently being studied as treatment for epilepsy and Alzheimer’s, amongst other conditions.
  MCTs can also encourage the growth of good bacteria and support gut integrity, which is beneficial for those with digestive concerns as well as those looking to lose weight (Rial et al. 2016).
• Ginger –  used as a natural remedy for thousands of years, ginger contains an array of important nutrients. It is a source of gingerol, a compound that holds powerful anti-inflammatory and antioxidant properties (Wang et al. 2014). Ginger has also been used historically as a natural remedy for nausea and vomiting. A review looked at the results of 12 studies comprising 1278 pregnant women and found that ginger was effective at decreasing symptoms of nausea (Viljoen et al. 2014).
• Lemon – lemons are packed with health benefits. They act as immune boosters due to their high vitamin C content, as well as being rich in potassium, magnesium and copper. Lemons are also a source of quercetin, which is a natural flavonoid compound that has been shown to fight inflammation and allergies (quercetin is a natural anti-inflammatory and antihistamine).
  The acidic properties of lemon juice also stimulate the production of digestive juices such as bile. Bile is vital for digesting fats and is the primary mechanism through which the liver cleanses and detoxifies.

I hope this list encourages you to whip out your blender and try it yourself… there’s so much goodness in one glass!

Ingredients

Smoothie

• 2 tbsp coconut oil (an alternative option is MCT oil if you have any of this at home)
• 1 tsp maca powder
• 1 tbsp organic turmeric powder
• 1 thumb-sized knob of grated ginger
• 1 tbsp raw honey
• 2 cups coconut water
• Juice of ½ lemon

Optional Toppings

• 1/2 tbsp bee pollen
• 1/2 tbsp goji berries
• 1 tsp hemp seeds

Method

1. Pour all ingredients for the smoothie into a blender or food processor.
2. Blitz into a smooth liquid and serve into glasses.
3. Serve with ice. Add the bee pollen, goji berries and hemp seeds as toppings and enjoy!

 

References:

Dording, C.M. Fisher, L. Papakostas, G. et al. (2008). ‘A Double-blind, Randomized, Pilot Dose-finding Study of Maca Root (L.Meyenii) for the Management of SSRI-induced of SSRI-induced Sexual Dysfunction’, CNS Neuroscience & Therapeutics, 14 (3), pp. 182-191 NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pubmed/18801111 (Accessed: 28 May 2018).

Ishikawa, Y. Tokura, T. Nakano, N. et al. (2008). ‘Inhibitory Effect of Honeybee-Collected Pollen on Mast Cell Degranulation In Vivo and In Vitro’,  Journal of Medicinal Food, 11 (1), pp. 14-20 NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pubmed/18361733/ (Accessed: 28 May 2018).

Pascoal, A. Rodrigues, S. Teixeira, A. et al. (2014). ‘Biological Activities of Commercial Bee Pollens: Antimicrobial, Antimutagenic, Antioxidant and Anti-inflammatory’, Food and Chemical Toxicology, 63, pp. 233-239 NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24262487/ (Accessed: 28 May 2018).

Rial, S.A. Karelis, A.D. Bergeron, K.F. et al. (2016). ‘Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals’, Nutrients, 8 (5), pp. 281 NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882694/ (Accessed: 28 May 2018).

Viljoen, E. Visser, J. Koen, N. et al. (2014). ‘A Systematic Review and Meta-Analysis of the Effect and Safety of Ginger in the Treatment of Pregnancy-ssociated Nausea and Vomiting’, Nutrition Journal, 13, p. 20 NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3995184/ (Accessed: 28 May 2018).

Wang, S. Zhang, C. Yang, G et al. (2014). ‘Biological Properties of 6-Gingerol: A Brief Review’, Natural Product Communications, 9 (7), pp. 1027-1030 NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pubmed/25230520 (Accessed: 28 May 2018).