It’s time to make a smoothie, again.
And your daily shake is starting to get a bit boring.
The challenge is that you really don’t want to make a smoothie that requires lots of ingredients or even worse—loads of calories! You just want something that tastes great and delivers maximum health potential.
Scrolling through smoothie recipes on the Internet just makes you feel overwhelmed and even more unsure.
As someone who takes health seriously, you know that everything you put into your mouth matters. You want your smoothie to be packed with superior nutrition, but still be simple to make.
Here is one of my favorite smoothie recipes using six powerful ingredients that just might help you realize life-changing benefits.
This smoothie not only includes ingredients that prevent and fight cancer and other diseases, but they are also powerful anti-aging foods. Talk about supercharging your smoothie!
It’s different…. and it’s delicious.
Let’s find out why it’s so life-changing!
Disclaimer: This post may contain affiliate links to approved and recommended products by Cancer Nutrition IQ dietitians and nutritionists who make a small commission off items you purchase at no additional cost to you.
How to Shake Up a Supercharged Smoothie: When it comes to creating maximum impact for smoothies, make sure you include foods that contain plant chemicals that cover many aspects of cancer control and can:
- Decrease inflammation
- Protect DNA and the heart
- Balance hormones
- Feed the gut
- Control blood sugar
Top pick for Anti-inflammation: Blueberries
Blueberries are a top pick for decreasing inflammation because they are teaming with anthocyanins and have one of the highest antioxidant levels of all berries. These cell-protecting nutrients accumulate in the brain and protect against age-related memory decline. Blueberries may also help with chemo brain—that’s when cancer patients in treatment and recovery have problems with memory and concentration. In addition to brain support, less than 2 cups of blueberries have been shown to activate NK cell activity. (1) NK cells are one of your body’s most potent warriors against cancer. Blueberries can even increase the cancer kill rate during radiation. Researchers discovered that cervical cancer cells treated with radiation alone had a decrease in cancer cells by 20%, but when BB extract was included in the therapy, the number of cancer cells dropped by almost 70%. (2)
Top Pick to Protect DNA and the Heart: Spinach
Eating a handful of spinach every day might be one of the keys to better aging. Population studies have found that people who have higher blood levels of carotenoids (plant chemicals found in leafy greens like spinach and orange-red plants) have longer telomeres. (3) Telomeres are protective end caps on chromosomes that shorten every time our cells divide. The longer your telomeres, the lower your risk for cancer and potentially, the longer your life. Spinach is also a rich source of magnesium, which contributes to muscle and nerve health, supports metabolism, and helps to maintain blood pressure. Before you turn your nose up at eating something green for breakfast, rest assured that you won’t even taste the spinach in this smoothie.
Top Pick to Balance Hormones: Soy
Soy phytoestrogens fight heart disease, osteoporosis, and sagging skin—all associated with age-related declining estrogen levels. Population studies show that soy is a major cancer-protective, especially for hormone-related cancers like breast and prostate. In fact, as little as 10 mg of soy daily was able to reduce the risk of cancer recurrence by 25%. (4) Another study found soy protein intake for six months produced more collagen and fewer wrinkles. (5) Most adults in the United States get an average of 1 gm of soy a day—and you’ll want to shoot for 25 grams. You can get this amount by drinking 3 ½ cups of soy milk, or eating 1 cup of soybeans, or adding a large scoop of soy protein powder into your blender. There are lots of plant protein shake mixes to choose from, but the taste and minimal processing factors are important. Dietitians recommend whole soy powders over concentrated isoflavones to provide a more balanced soy option.
Top Pick to Feed the Gut: Prunes
Prunes are exceptionally high in antioxidants, making them powerful cell protectors. While dried fruit delivers concentrated natural sugar, it also contributes fiber which helps with blood sugar control and keeps you feeling satisfied. The prunes make this smoothie taste slightly sweet without overpowering the other flavors. As we age and certainly during cancer treatment, digestion can get a little finicky and prunes can come to the rescue. In addition to improving regularity, dietary fiber supports a healthy gut. (6) The fiber in prunes prompts higher gut levels of bifidobacteria, which crowd out undesirable bacteria that drive the aging process. Studies also confirm that bifidobacteria can prevent cancer, particularly colon cancer.
Top Pick for Blood Sugar Control: Cinnamon
Cinnamon contains polyphenolic antioxidants and a compound called MHCP, which works just like insulin in controlling blood sugar. (7) When insulin levels spike, cells get inflamed, and a process called glycation occurs. Because glycation speeds up skin aging and contributes to cancer growth, it’s vital to help our bodies use sugar in productive ways. Cinnamon is so powerful; you only need a little every day. For example, when just ½ teaspoon was given to adults with type II diabetes, they experienced lower fasting blood sugars and better long-term blood sugar control. (8) The cinnamon really balances out the flavor profile of this smoothie, too.
The Cancer-Fighting, Age-Defying Smoothie
1 c frozen organic wild blueberries
1 c organic baby spinach leaves
1 scoop soy protein powder vanilla shake mix (or your favorite protein shake mix)
2 prunes, chopped into small pieces
½ t Ceylon cinnamon
1 c unsweetened almond milk (or nut milk of choice)
Place all 5 powerhouse ingredients in a blender or Vitamix. Add 1 cup of your favorite nut milk or coconut water and blend at high speed for 1 minute. Pour into a chilled glass and add a garnish if you want to look fancy while sipping.
With so many smoothie recipes to choose from, why not shake up a drink that delivers a powerful one-two punch to fight cancer and support your longevity?
(1) Appl Physio Nutr Metab, 2011
(2) Path Oncol Res, Sep 2017
(3) Adv Nutr, Nov 2019
(4) Am J Clin Nutr, Jul 2012
(5) Clinics, Jun 2009
(6) Clin Nutr, Feb 2019
(7) J Am Coll Nutr, Aug 2001
(8) Clin Nutr ESPEN, Oct 2018
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