Smoothie with yogurt, cranberries, carrots, avocado, spinach rich in antioxidants, fiber, and probiotics to help prevent cancer.
According to the American Institute for Cancer Research, a diet rich in plant products such as fruits, vegetables, whole grains, nuts and beans helps reduce the risk of cancer. Eating lots of fruits and vegetables in smoothies is a way to increase plant foods, thereby improving disease prevention.
Below are 8 types of vitamins that are beneficial in preventing cancer.
Cranberry smoothie
Ingredient: One medium ripe banana, 340g fresh cranberries, one fresh orange.
Cranberries contain many antioxidants, fiber, manganese, vitamins C, E and K that are beneficial in cancer prevention. The tartness of cranberries with the sweetness of bananas creates a delicious smoothie without the need for added sugar.
Carrot smoothie
Ingredient: 480 ml low-fat milk or unsweetened whole soy milk, 340 g plain yogurt or low-sodium cottage cheese, one large grated carrot, half cup fresh pineapple, 85 g walnuts, 85 g grapes dried (dates), one teaspoon ground cinnamon, 1/4 teaspoon ground ginger, 1/4 teaspoon turmeric powder.
Chia seeds, ginger, and turmeric powder for topping. Soak raisins in hot water for 15 minutes to make them softer and easier to grind.
Carrots combine spices, milk, seeds to create crunch and dried fruit to create sweetness. This smoothie provides vitamins A and C, many antioxidants in carrots, and omega-3 from walnuts to help increase disease prevention.
Green smoothie
Ingredient: 480 ml low-fat milk, one large ripe banana, two cups fresh spinach, one cup chopped ripe mango, two tablespoons ground flaxseed.
Smoothies contain iron and antioxidants from spinach that are beneficial for health. Mango and banana provide natural sweetness that helps avoid added sugar, which is not beneficial.
Pineapple coconut smoothie
Ingredient: 480 ml fermented milk, low or fat-free milk; 680 g fresh pineapple, 510 g plain yogurt, two tablespoons unsweetened dried coconut, two tablespoons hemp seeds.
Fermented milk and yogurt contain protein and probiotics that are friendly to the intestines and increase immunity. Hemp seeds are high in protein and rich in omega-3, which helps fight inflammation and reduce the risk of cancer. Because inflammation is a cause of chronic disease. Pineapple adds sweetness to smoothies, eliminating the need for added sugar.
Chocolate hazelnut smoothie
Ingredient: 480 ml unsweetened hazelnut milk or chocolate almond milk, 240 ml low-fat fermented milk, two medium ripe bananas, 1/4 cup toasted hazelnuts, 85 g dates, 85 g unsweetened cocoa powder, one teaspoon vanilla extract, one teaspoon espresso powder, some chopped dark chocolate.
This smoothie does not need added sugar thanks to the sweetness from the dates, and the fermented milk contains probiotics that are good for digestion. Hazelnuts provide vitamin E and manganese which provide disease prevention benefits.
Pink grapefruit smoothie
Ingredient: One pink grapefruit, one large ripe banana, 340 g unsweetened yogurt, 240 ml unsweetened soy milk, two tablespoons of chia seeds.
With this smoothie, the sweetness from the banana balances the sourness of the grapefruit without adding sugar. Grapefruit replenishes water, bananas are rich in potassium and provide energy, suitable as a pre- or post-workout snack. Chia seeds contain omega-3 fatty acids, fiber and protein that help prevent cancer.
Pomegranate smoothie
Ingredient: 240 ml pure pomegranate juice, 340 g pure yogurt, 340 g fresh pomegranate seeds, 1/2 cup chopped avocado meat.
Pomegranate provides antioxidants and fiber to help prevent chronic diseases, and is rich in vitamin C to support better immunity. Pomegranate juice has antioxidant properties and also creates a sweet and sour taste for smoothies. Yogurt adds protein, avocado is rich in heart-healthy fats.