What are the best fruits to put in a smoothie if I want to get the most antioxidants in one serving?
All fresh fruits are good options. Firstly, aim to consume at least two portions of fruit a day, but you can happily increase that to four.
I would also always suggest those that are in season. And, if you are looking to get the most value, then always go for variety. Remember fruits are also typically nutritious in a variety of other ways. They contain fiber, have vitamins and minerals that are not necessarily antioxidants, and have naturally occurring phyto-chemicals unique to foods.
The USDA Human Nutrition Research Center on Aging in Boston has developed an assay called ORAC (oxygen radical absorbance capacity), which qualifies the antioxidant capacity of foods. Fresh blueberries have a high level of ORAC, 2 400 per 100g.
Bass Recipe
3 Medium ripe bananas
750ml low fat yoghurt
3 tablespoons honey
Blend together and store in the fridge
Makes 4 portions
Hangover Soother
Add:
4 large pieces of seeded watermelon
1 kiwi fruit (either juiced or blended without the skin, which adds more pulp)
Juice of half a lime
2 hulled strawberries, cut into eighths
Ice, to serve
Blend all ingredients until smooth. Garnish with a thin spear made from the watermelon rind.
Why? This mix contains ultra-hydrating watermelon, vitamin B3-rich kiwi fruit, vitamin C-packed lime and antioxidant-rich strawberries. Keeping the watermelon seeds in ups the antioxidant content further, plus watermelon is very high in vitamin A, great for a detox.
Immunity Booster
Add:
2 tbsp fresh grated ginger
Half tbsp cayenne pepper
Juice of 1 lemon
Juice of 1 green apple
Blend all ingredients until smooth.
Why? Packed with warming spices to ward off bacteria. Ginger is a strong antioxidant and antimicrobial agent. It's also good for fever and headaches, while cayenne pepper's B vitamins, zinc and vitamins C and E ease sore throats.
Mood Lifter
Add:
Half mango pitted and peeled
8 fresh blueberries
1 tsp ground flax seeds
Juice of half a lemon
1 tsp omega-3 oils
Ice, to serve
Blend all ingredients until smooth. Garnish with lemon and fresh blueberries.
Why? By adding a teaspoon of oil as well as the natural oil of some ground flaxseeds you can help your body combat mood swings. Ground flaxseeds are a great source of B vitamins, protein, zinc and omega-3 essential fats that aid brain function and balance blood sugar levels, thus balancing your mood.
Stress Buster
Add:
8 leaves of fresh mint
2 quarter-slices of avocado, skinned
Half cup fresh roughly chopped fennel
1 cup pineapple juice (fresh if possible)
Ice, to serve
Blend all ingredients until smooth. Garnish with sprigs of fresh mint and a pineapple leaf.
Why? The mint in this 'breakfast drink' both soothes and stimulates, while the B vitamins in avocado, fennel and pineapple calm the nervous system. Fennel promotes the function of the kidneys and liver, while settling digestive system spasms associated with stress.
