Joseph
This spinach berry smoothie is all about the science of supporting a healthy gut!
We have partnered with seed In this science smoothie we explain that supporting your gut health and your microbiome diversity is easier than you think. (Hint: it’s all about eating more fruits and vegetables.) I’ve been taking Seed’s Daily Synbiotic, before and probiotics, for years now and love how it makes me feel. I take 2 capsules every morning on an empty stomach to support healthy digestion – if you want to try the seeds, Use code NUTRITIONSTRIPPED15 to get 15% off first-month supplies.
There is a periodic table of microbial friendly foods that I used to develop this simple and easy recipe.
Image source: pcf.org
why? Recent studies have indicated that “the gut microbiome plays an important role in modulating the risk of many chronic diseases. It is now understood that diet plays an important role in shaping the microbiome, as experiments have shown that changes in diet can lead to large and temporary microbial transformations in Within 24 hours. (1)
One way to support overall body health, including gut health, is to diversify the number of fruits and vegetables you eat in your diet – juice is a great way to incorporate important micro and macronutrients that contribute to a balanced diet and support the health of your microbiome.
Enter: Spinach Berry Smoothie, or scientifically what we call, The Cyanidin, Mighty Micronutrient + Protein Punch Smoothie. what does that mean? This science smoothie gets its name from some of the amazing benefits of its ingredients.
Let’s dive into how this juice supports your gut microbiome!
Benefits of raspberry juice with spinach
Smoothies are a great way to get a meal rich in nutrients and full of vitamins, minerals, fiber and antioxidants, but the key is to make sure they are well-balanced so that you feel full and energized and you can do so using our foundation. Five system.
A basic five nutrition meal is any meal that contains all the five elements of nutrition: non-starchy carbohydrates, starchy carbohydrates, healthy fats, protein, and flavor factor. By including at least 3 of the five elements in either Juices Do it, you’ll support better gut health, and feel full and energized.
If you are not familiar with my Foundation Five system yet, you can Download our free guide So I share more about it!
Here are the five essential ingredients in a spinach berry smoothie:
1 • Non-starchy carbohydrates
Spinach (or any dark green color will do like cabbage, dandelion, kale, etc.)
Optional: Young plants or buds if available
2 • Starchy or sugary carbohydrates
White beans
blackberries
Date
3 • fats
Tahina
Unsweetened almond milk
4 • Protein
White beans
Tahina
5 • the flavor factor
Tahina
Now that you know what’s in this juice, let’s take a look at how these ingredients support your gut microbiome.
Cyanidin
Berries, including blackberries, are high in polyphenols – which are plant compounds that have a number of health-promoting effects, including promoting the growth of beneficial gut bacteria while fighting harmful bacteria.
The most abundant polyphenols in blackberries is Cyanidin-3-O-glucoside It is a specific type of anthocyanin – the compound responsible for the deep blue / purple color of these berries.
Powerful Micronutrients
Leafy greens contain high levels of micronutrient contents that contain many essential vitamins and minerals.
One serving of spinach contains 49% of the recommended daily intake of folate (vitamin B9).
Additionally, a 100-gram serving of spinach contains high levels of magnesium, potassium, and iron, which meet 20%, 16%, and 15%, respectively, of the RDA.
Protein Punch
Both beans and tahini are rich sources of plant-based protein.
Dietary protein serves as the main source of nitrogen for colon microbial growth and is necessary for the assimilation of carbohydrates and the production of beneficial products such as short chain fatty acids. The combination of protein and carbohydrates in the large intestine can contribute to gut health.
