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The health world is raving praises about antioxidants and for a good reason. These super-healthy nutrients tag along dozens of health benefits to the body, which explains why nutritionists are encouraging people to incorporate them, like berries, into their daily diets.

Why You Need Antioxidants

Free radicals are everywhere and are produced when cells use oxygen to break down food or when you exercise. Industrial smoke also releases free radicals into the air we breathe, putting us at risk of developing cancer. To fight these free radicals, we require sufficient amounts of antioxidants to repair and prevent cell damage.

You must be wondering what do antioxidants have to with berries?
Antioxidant content is measured using the Oxygen Radical Absorbance Capacity (ORAC) scale, with berries scoring the highest points.
According to a report published in the Journal of Agricultural and Food Chemistry comparing antioxidant contents in fruits and veggies, berries topped the list. To understand how remarkable berries are, studies prove that taking just one cup of your favorite berries provides you with all the daily nutrients you need to fight diseases.

There are many kinds of berries, including cranberries, raspberries, strawberries, blueberries, and blackberries. They are easily available any season, and you can eat them as they are or make healthy smoothies.

Antioxidant Drinks

This is the liquid form of the fruits that contain an immense amount of antioxidants. Generally, the high content of antioxidants comes from fruits, but you can incorporate vegetables into your smoothie for additional nutrients. The United States Department of Agriculture (USDA) recommends a daily intake of between two and a half to six and a half cups of colorful fruits. A cup of wild blueberries, stocking a total of 13,427 antioxidants, surpasses this daily recommendation by up to 10 times! The easiest way to get the antioxidant nutrients to your body is by creating berry smoothies.

Almost everybody loves smoothies, and while you enjoy sipping your glass, you’re benefiting your body in dozens of ways. There are hundreds of berry smoothie recipes you can make, and it all depends on your preferences and your favorite fruits. Smoothies are versatile and you can tweak the ingredients to your liking. If possible, use frozen fruits for chilly and thick smoothies.

Antioxidant Berry Smoothies Option 1: Dairy Berry Smoothie

Preparation time: Three minutes.
Total time: Around five minutes.
Serves two. Ingredients:

  • Two cups berries (wild blueberries, raspberry, or strawberry).
  • One cup of milk.
  • A half cup Greek yogurt.
  • Two tablespoon honey.
  • Almonds or your favorite nuts (optional).


Directions:

  1. Make sure to thoroughly clean all the fruits.
  2. Place the berries in a blender, and add milk, honey, Greek yogurt, and the almonds or your choice of nuts.
  3. If you can’t find frozen berries, add three to four ice cubes and blend until smooth.
  4. Serve immediately and savor the thick, sweet taste of this healthy berry Antiox smoothie.
    You can add ingredients to serve as many people as you want.

Option 2: Dairy-Free Berry Smoothie

Preparation time: Five minutes.
Total time: Five minutes.
Serves one. Ingredients:

  • One cup of organic coconut water or almond milk.
  • One and a half cups of mixed berries (strawberry, blueberries, and blackberries).
  • One ripe banana, cut into chunks. Tip – the riper the banana the sweeter it is.
  • Protein powder (optional)
  • Three to four ice cubes (optional).

The steps to follow:

  • Put all the berries in the blender.
  • Add the coconut water, ripe banana, and optional add-ons.
  • Blend all the ingredients on high speed until they are smooth.
  • Serve.

This smoothie is dairy-free. However, you’re free to add milk or yogurt and sweeten it with honey. A cup of this delicious antioxidant drink provides you with energy and is ideal even when you’re on the go.

Option 3: Berry Smoothie with a Tint of Orange Juice

Preparation time: Five minutes.
Total time: Five minutes.
Sevres two. Ingredients:

  • One and a half cups of mixed berries (fresh fruits or frozen).
  • One cup of orange juice.
  • One kiwi fruit (skinned).
  • One medium sized banana cut into chunks.

Instructions:

  • Place the berries in a blender.
  • Add the orange juice, banana, and kiwi.
  • Puree until smooth and serve immediately

Option 4: Try a Green Variant Smoothie

Preparation time: Five minutes.
Total time: Five minutes.
Serves two. Ingredients:

  • One ripe banana (fresh or frozen).
  • One and a half cups of berries (blueberries and strawberries).
  • Three tablespoons coconut cream.
  • A handful of spinach.
  • Ice.

The steps to follow:

  • Place all the ingredients in a blender.
  • Blend at high speed until smooth.
  • Serve immediately.
  • This variant is also full of healthy nutrients and can be addictive.

All images by Pixabay



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