Humans have increasingly evolving nutritional demands as they age and grow old. As children, the focus of their dietary intake is growth and development. However, as they grow old, the focus shifts from growth to prevention of diseases. The changes in health concerns cannot be stopped all together, but there are ways to slow them down.
It is scientifically proven that nutrition that slows down bone and muscle degeneration can actually improve and prolong the life span. However, this also requires adequate sleep, physical activity and water intake.
After 50, the nutritional requirements can get quite complex. It usually seems impossible to include a large amount of complex nutrients all at once. However, there is one easier solution to this problem: smoothies! They are an easy source of consuming lots of nutrients in a single dose. They are compact, convenient and tasty, yet provide an adequate nutritional boost. They can be consumed as a snack or a complete meal.
The trend towards consuming smoothies is increasing day by day. Many high-end outlets charge what appear to be insane amounts of money for a small shot of healthy smoothies. But there are thousands of recipes available that can easily be prepared at home, with easily available ingredients. Just blend and consume!
Now, there are some essential nutritional components that must be kept in mind. A balanced, healthy smoothie is a blend of all major nutrients i.e. proteins, vitamins, fibres, and healthy fats. Therefore, ensuring the presence of above-mentioned nutrients is necessary. Below are mentioned some easily available sources of such components that would help in making the healthiest glass of smoothie:
We know that proteins are an essential component of a balanced diet. They are important for getting and maintaining the body mass. They improve immune system, strengthen muscles and bones and rejuvenate hair and skin. Some easily available sources of proteins include Greek-style yogurt, hemp seeds, pulses, tofu and protein powders.
Essential for digestion and good gut health, fibres can be found in fruits and vegetables. However, the best and most underrated fibre sources include all kinds of seeds i.e. chia, flax and pumpkin seeds etc.
Another important component of a balanced diet is that of healthy fats. A common misconception is that fats are inherently ‘bad.’ In reality, all fats are not created equal. Good fats such as Omega 3 are essential for proper functioning of the heart, brain and eyes. They can be found in walnuts, flax seeds and chia seeds. Moreover, omega-3 liquid supplements can also be used.
One thing to keep in mind while preparing a smoothie is your flavour profile. If it isn’t palatable, you won’t be able to stick to it for a longer period. Therefore, it is necessary to experiment with different fruits and vegetables to match your taste buds. Some tasty options are to be found amongst berries, which are also an excellent source of antioxidants. Also, tropical fruits are a good source of vitamins, particularly Vitamin C.
So, jump on the smoothie band wagon and kickstart your healthy life. Be it a snack or meal-time, a smoothie is enough to satisfy your cravings while providing you with a nutrient-packed boost.
Experiment with flavours and find your groove. Find out what flavours your like and sip your way to a great health.