Apples: One medium apple has around 20 percent of your daily fiber needs if you leave the skin on; the skin is also a source of polyphenols, antioxidants that prevent damage to our cells.
Oats: Beta glucan, a soluble fiber in oats, is linked with lower cholesterol and decreased risk of heart disease. Plus, adding oats to any smoothie may make it more filling.
Pumpkin: This fall veggie provides beta carotene, the natural plant compound that creates its beautiful orange hue. Our bodies naturally convert beta carotene to vitamin A, which supports our eyes, skin, and more. Canned pumpkin has some nutritional advantages over fresh: One cup of canned has more carotenoids and fiber (7 grams), plus about a fifth of your daily iron needs. Canned pumpkin isn’t the same as canned pumpkin pie mix, which can be high in added sugars.
Beets: These crimson beauties are high in plant nitrates, which our bodies convert to nitric oxide. This helps to relax blood vessels, which can lead to lower blood pressure.
Spices: Cinnamon, nutmeg, and more are rich sources of antioxidants. They also add a subtle sweetness and intriguing twist of flavor to elevate your smoothie. But be choosy about the cinnamon you use. Recent Consumer Reports’ tests found 12 brands that our experts say you should avoid because they contain elevated levels of lead.
For these three tasty fall smoothies, you can use dairy or nondairy milk or yogurt, depending on your dietary preferences and goals. Keep in mind that dairy products usually contain more protein than their nondairy counterparts.
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