What herb is best to use in smoothies for nutritional boost?
Smoothies can be a great way to include more fruit and vegetables in your diet. Herbs can play an important role in improving the nutritional value and taste of your smoothie. We will explore the various herbs you can add to your smoothies in order to boost their nutritional value. This article will discuss how these herbs can be used, as well as provide examples.
Herbs are important in smoothies
Herbs have many health benefits. By adding herbs to smoothies, you can boost the nutritional value of them. Herbs like parsley and basil contain vitamins and minerals essential to digestion and immunity. They can also reduce inflammation. In a study published in the journal "Food & Nutrition Research ", the authors highlight the antioxidant properties of herbs. These abilities help to reduce oxidative stresses and chronic disease risk.
It's also important to know that herbs contain powerful compounds. Some people may experience adverse effects from overconsumption, or when they use herbs incorrectly. Consult your healthcare provider prior to adding new herbs to your diet. This is especially important if you are taking medication or have pre-existing health conditions.
Get Started with Herbs for Smoothies
As your taste buds adjust, you can gradually increase the amount of herbs in your smoothies. Combining herbs with vegetables and fruits that have complementary flavors is best. Mint pairs nicely with citrus fruit, whereas cilantro is great with tropical fruits. To remove pesticides and contaminants, always wash your herbs before adding to your smoothie.
The nutritional profile of your smoothie can be boosted by adding herbs
- Basil is rich in vitamin A, C and K. It has antibacterial and antiinflammatory properties. 2
- Mint is a great digestive aid and can help relieve symptoms associated with IBS. 3
- The parsley is rich in vitamins C and A. These are essential for bone health, immunity, and bone growth. 4
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- Rosemary is known to improve digestion and memory. 6
- Sage is rich in antioxidants that can improve the brain's function. 7
- Dandelion Greens are rich in iron, calcium and vitamin A and C. 8
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- Citrus Lemongrass is known for its ability reduce anxiety, and to boost dental health. 10
- Ginger can help relieve muscle pain and nausea. 11
Other Tips
Fresh herbs are often more nutritious and flavorful than those that have been dried. To maintain freshness, store herbs correctly. Consider growing your own herb at home to ensure a constant supply. Do not be afraid to try different combinations of herbs to discover your favourite blend.
Conclusion
When it comes to maximizing the nutritional benefits of your smoothies, adding herbs is an excellent way to do so. There are many options, from basil and mint to lemongrass and ginger. Consume in moderation, and consult your healthcare provider for any necessary advice. Happy blending!
«Antioxidant capacity of flavones, and its benefits for oxidative stress-related diseases.» Food & Nutrition Research , 2015.
2 Basil: A source of nutrients and antioxidants. Journal of Agricultural Science.
1 "Peppermint Oil for the Treatment of Irritable Bowel Syndrome: A Systematic Review and Meta-analysis." Journal of Clinical Gastroenterology.
4 Parsley: A review of ethnopharmacology and phytochemistry, as well as biological activities. Journal of Traditional and Complementary Medicine.
5 Cilantro leaves harbor a novel DNAJ/HSP40 orthlog of plant origin. European Review for Medical and Pharmacological Sciences.
6 Rosemary, its health benefits and uses. Asian Pacific Journal of Tropical Biomedicine.
7 Effects of Salvia offficinalis in memory, attention, and mood of healthy young volunteers. A placebo-controlled, double-blind crossover study ." Phytotherapy Research (2010)
8 Nutritional and health benefits from dandelions. Nutrients, 2020.
9 Thyme: health and uses. Journal of Medicinal Plants Studies .
10 “Lemongrass: A review on its botanic aspects, polyphenols, health benefits and agricultural practices.” Journal of Dietary Supplements 2020.
11 Ginger in gastrointestinal diseases: A systematic study of clinical trials . Food Science & Nutrition, 2018.
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