Heart diseases present themselves in many ways, and it is rated as the number one killer for both men and women. Heart disease is as a result of narrowing of the arteries that supply the heart with its needs like oxygen, blood.etc. There are a lot of risk factors that are also related to our daily activities and what we eat and the kind of company we keep. Here are 7 ways that you can reduce the risk of heart diseases.

Don’t smoke –

aside the fact that, as you smoke you are prone to having lung cancer, cigarrete smoking is the number one cause of cardiovascular disease, and also with more than 50% of heart attack for the middle aged women. Risk of getting a cardiovascular disease reduces as you stop smoking.

Lower your cholesterol –

when you have a lot of cholesterol in your body, it increases your chances of developing a coronary heart disease. Extra cholesterol in the body allows the fat deposit to rest on the arteries and causes narrowing of the arteries.

Maintain a healthy weight –

obesity is the leading lifestyle epidemic that contributes to the increased cardiovascular heart disease. This is an important risk factor for women.

Arm yourself with risk- reducing vitamins –

antioxidant vitamin supplements, particular the vitamin E and homocysteine lowering agents such as have good effect in reducing the risk of cardiovascular disease.

Avoid trans-fat –

trans-fat have an increased risk of cardiovascular diseases. This is contained in most margarines. The role of other fatty acids are controversial.

Give yourself some new stress management tool –

poorly controlled stress may have a serious adverse effect on blood lipids. An attitude of hostility has been associated with higher incidence of cardiac events. Meditation improves tolerance and decreases electrical charges that is associated with poor circulation. Some relaxation methods aside meditation are yoga and breathing exercises that help to rid the body of stress.

Ask health professionals about herbs and nutritional

supplements that may be useful in preventing and also useful in treating cardiovascular diseases, these may include blueberry, ginger, turmeric, garlic etc.

The best way to help reduce the risk of heart disease is mostly by reducing your stress levels and exercise and watch out for the type of diets that we eat, because they have a lot of influences on our life.

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There’s nothing like munching on a piece of cake while watching a movie to add to its indulgence or living on a bar (maybe 10) chocolate on a lazy Sunday to sweeten the day. Or that ice cream that cools you off on a hot summer’s day. I mean, it’s snacking; one of the many joys of the world. BUT, we’re also aware that, more than anything, it’s a guilty pleasure as long as our health is concerned. From, high cholesterol to weight gain, some of these small foods don’t actually work in our favor. So let’s take a moment to look into the healthy snacks that will leave you with a clear conscience anytime to sink your teeth in them.

Frozen fruit

Icy mango slices, pineapple chunks or cherries are like healthy Popsicles. Freeze any fruit – the less watery, the better so it will hold up in an Esky on a hot summer’s day. Frozen fruits have antioxidant-type compounds – including Vitamin C, polyphenols, anthocyanins, lutein and beta-carotene.

Watermelon juice

The downside to drinking juice instead of eating whole fruit is that you can easily ingest 10 slices of liquid watermelon, where you might chew only three. Drinking a glass of watermelon juice before a meal is great for hydration, high in nutrition and very low in calories – all helpful for losing weight.
Ceviche: The fresh fish, lime juice and olive oil combo is like the unicorn of snacks: a rare protein-heavy, low-carb find. The amount of fast carbohydrates is low. So ceviche doesn’t cause extra energy accumulation and is good food if one wants to be careful with one’s weight.

White wine spritzer

An 80-20 wine- soda mix keeps you hydrated and lowers the calories you’d consume in one glass. Club soda contains zero calories, according to the USDA’s MyFood-a-media website. Using a 2 oz. of lemonade in place of club soda adds 25 calories, so a spritzer made with wine and lemonade contains about 121 calories. Definitely for keeps!

Ice-cream cone

Sugar trumps a doughy waffle because it’s lower in kilojoules and also holds less ice cream. In one serving, you will be consuming, calories: 130, fat: 3g, carbs: 22g, protein: 2g. It’s a win-win!

Conclusion

You see, you’re not being encouraged to say goodbye to your beloved snack. Just be mindful with the ones you choose and you’ll have one more reason to eat with a clear conscience.

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Foods are very essential for our growth and bodybuilding as humans. From breakfast to dinner and in between snacks, you can enjoy a good variety of foods that can put you in good shape and also give you a healthy heart.

Nothing is more important than taking good care of your heart. Other activities such as exercise, sporting, controlling stress are just a few ways of improving your heart.
How and where to start? Well, here are some foods that can put your heart in a healthy condition with a normal heartbeat rate.

1. Almonds

Almonds provide a rich source of cholesterol-lowering sterols and contain vitamin B2 (riboflavin), vitamin E, magnesium, and zinc which helps prepares a good heart and mood. Vitamin B and magnesium assists in producing serotonin, which helps regulate mood. Zinc has also been shown to fight against some negative effects of stress. While vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.

2. Oatmeal

Start your day with a steaming bowl of oats, we need this roughage as plenty as we can each and every day. Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber.
When on warm bowl it fills the belly or hours because of its high fiber content. You can also add it whenever you bake, substitute up to one-third of the flour with oats in pancakes, muffins, quick bread, cookies, and coffee cakes for an added dose of fiber.

3. Berries

Blueberries top the list as one of the most powerful disease-fighting foods. That’s because they contain anthocyanin, the antioxidant responsible for their dark blue color. Blueberries, raspberries, strawberries-whatever berry you like best are all full of anti-inflammatories, which reduce your risk of heart disease and cancer. Blueberries especially work overtime to provide you with antioxidants and vitamin C. Both potent stress busters. They’re low in calories and sugar, so you can snack on them to your heart’s content without an ounce of fat. Blueberries are also a good source of fiber, which to free you from cramps that occur when you’re stressed out. It can also stimulate liver cells to better break down fat and cholesterol.

4. Beans

Beans are versatile legumes that contain more protein than any other plant food. They’re packed with omega-3 fatty acids, calcium, and soluble fiber. One cup provides a quarter of what we need each day. They also provide heart-healthy and a stress-busting B vitamin, iron, and all-important calcium.

5. Spinach

Known to be the powerhouse of the vegetable kingdom Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. Multiple phytochemical, minerals and the above vitamins gives it its rich, dark colors, and helps to fight disease, protect against heart disease, and preserve your eyesight.

Conclusion

These foods will definitely give you the best of hearts and a healthy lifestyle. They will also ensure that your body is on the right defense to fight against diseases and other attacks.

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Breakfasts are not meant to be skipped; they are very important, as they give you the energy to start your day. Studies have shown that adding protein to your early morning meals will keep your appetite in check, and decrease hunger-stimulating hormones, compared to a high-carb breakfast.
It is not just about eating breakfasts daily but eating the right thing consistently, and protein is an option that shouldn’t be overlooked. So, instead of just jumbling up things to fix breakfast, why not go for protein-rich foods instead?
Here are some protein-rich foods you might never have considered, and their benefits

1. Oatmeal made with water

Steaming oatmeal for breakfast is a great way to start your day, due to its amazing benefits. This meal contains a type of fiber known as beta-glucan that helps to lower bad cholesterol in the body, which in turn would reduce the risk of diabetes, obesity, and heart disease.

2. Cereal and milk

Some cereals contain a very high amount of protein, while some have very little. You can check the nutritional benefits of the cereal you are interested in, before buying. Milk is also an amazing dairy product with enough protein to build the body and calcium for stronger bones. A combination of these two—cereal and milk—will not only brighten your morning but contribute to the maintenance and balance of your health.

3. Yogurt

Yogurt is rich in not just protein, but also in calcium, iodine, vitamin B12, and probiotics, all of which will help you keep fit. Other amazing benefits of this meal are that it smoothens the skin, and can help you to recover faster after a workout. However, if you are trying to cut back on fats, it’s best you take more of low-fat yogurts.

4. Banana

Banana is an amazing fruit that is beneficial to human health. It contains a fair amount of fiber, coupled with some antioxidants that will help prevent the oxidation of some unnecessary molecules in the body. For more amazing benefits, add other protein-rich foods, like cottage cheese.

5. Pancakes

Pancakes are one of the easiest but nutritional food to snack on at any time. While you plan your meal carefully, try to incorporate pancakes. They are rich in protein and fiber, which will help to keep the body full, without having to consume too many calories. For more additional benefits, you can eat your pancakes alongside oatmeal, or add whole wheat while you prepare them.

Conclusion
You need enough energy to carry you through the day, and that is close to impossible if you keep missing breakfasts. Start your day right with not just breakfast, but with foods rich in protein, for more energy and healthy balance.

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Living a healthy life is characterized by different things; the food we eat, the environment we are exposed to, and how we run our daily life activities. The sugar level in the blood can, on a larger percentage, be determined by the kinds of food we take in daily. Although, the body naturally regulates blood glucose levels as a part of metabolic homeostasis, it could be interrupted if not maintained properly. The normal blood glucose level is between 3.9 and 5.5 mmol/L (70 to 100 mg/dL); once it exceeds that, the body will be exposed to some health complications like diabetes, heart disease, obesity, etc.
The blood sugar level can, however, be controlled. Below are 5 foods you can eat to reduce the sugar level in the blood

1. Cinnamon

Cinnamon helps to lower the bad cholesterol in the body, and regulates the blood sugar, among other benefits. Recent studies have shown that cinnamon is beneficial and is a great spice to reduce the blood sugar level, no matter how little it is. Add cinnamon to your early morning cereal, or add a little to your coffee. Take in as much as 6grams of cinnamon a day, and you should be sure of amazing results in a matter of time.

2. Extra-Virgin Olive Oil

Extra-virgin olive oil is a strong antioxidant that have anti-inflammatory effect in the body, which will in turn have positive effect to the cardiovascular system. Once the cardiovascular system is repaired and strengthened constantly, it will be difficult for the blood sugar to cause damage to the heart and the arteries that surrounds it. You can use this oil to cook, bake, and do so many other things, due to its versatility.

3. Cherries

Asides being a delicious little fruit, cherries help greatly to prevent spikes in sugar levels. A very important element in cherries, is a pigment known as anthocyanin, which works to reduce blood sugar levels. They are also rich in fiber, which will slow the breakdown of carbohydrates, thereby reducing the risk of having a high blood sugar level.

4. Sweet potatoes

In this case, we have to be more specific. Potatoes are generally not good for diabetics, but sweet potato is a better option if you are a lover of potatoes. Sweet potatoes are high in fiber and carotenoids, and these two compounds increase the insulin activity in the body, which will cause the blood sugar level to decrease.

5. Lemons

When shopping for your fruits, having lemons in your list isn’t a bad idea. Add a few drop of lemon to your meal, or just water, and there will be a difference. You can also go for lemon juice, it works effectively too, although not as effective as taking the fresh lemon itself.

Conclusion

Many foods can help lower your blood sugar level and some have just been listed above. If you’ve gone for a blood sugar test and it is above normal, it is important that you take your meal intake seriously to avoid ita getting complicated and leading to certain risks in the long run.

Your heart works hard for you nonstop for your whole life. Many foods can help keep your heart at its best. Some help lower your blood pressure. Others keep your keep cholesterol in check. Exercise and a balanced diet are well-known factors that improve heart health, but you may even be surprised there are many other lifestyle factors that can reduce your risk of heart disease.

Making small changes in your habits can make a real difference in your heart health. Even better, you don’t have to work on all different steps at once. Even if you improve just one or two of some areas in keeping your heart healthy, you can make yourself less likely to get heart disease.
Of course, with just some of these tips on this list you can follow, the better. So let’s get started.

Foods beneficial for the heart include:-

Salmon

Salmon is a top choice because it’s rich in omega-3 fatty acids. “Omega-3s have an anti-clotting effect, so they keep your blood flowing,” says Rachel Johnson, Ph.D., RD, Bickford Professor of Nutrition at the University of Vermont. They also help lower your triglycerides (a type of fat that can lead to heart disease). Broiled, grilled or baked, this tasty, fleshy fish improves the metabolic markers for heart disease. It also has rich levels of selenium, an antioxidant which studies have shown boosts cardiovascular protection. Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Avocado

This fruit is loaded with monounsaturated fats, also known as “good fats” that can help minimize blood cholesterol and blood clots. But they are also high in calories (240 per average-sized avocado), so go easy. It has a well-established reputation for providing the body and heart with healthy fats. Like olive oil, they’re rich in the monounsaturated fats that may lower heart disease risk factors, such as cholesterol.

Oatmeal

The highly publicized benefits of eating your oatmeal have long shown it’s a wonderful meal for reducing cholesterol. Oats, which are full of omega-3 fatty acids, folate, and potassium have a type of fiber (called beta-glucan) that lowers your cholesterol levels. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Soy milk

It’s high in the organic compound isoflavones, which has been shown to help reduce cholesterol. Unlike animal milk, this beverage contains no cholesterol and is naturally low in fat. In also contains niacin, which helps boost circulation. Soy may help lower cholesterol level, and since it is low in saturated fat, it’s still a great source of lean protein in a heart-healthy diet.

Conclusion

Along with healthy lifestyle choices, what you eat can have a big effect on your heart health like for instance, studies reveal that meditating for 30 minutes daily may lower your risk of heart attack by 50 percent. The study focused specifically on transcendental meditation, which involves sitting quietly and comfortably 15 to 20 minutes per day, and is easily learned, researchers say. Studies have also shown that adults who have a positive outlook on life reduce their chance of a heart attack. Those who regularly feel gratitude for their life circumstances or express it to others have a better chance of living longer and having a healthier life. Focus on happy times from your past. Research has shown that recalling good memories helps your immune system, and your overall good health, which in turn strengthens your heart.

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The majority have asked the question ”Is it true that eating too many carbohydrates can cause diabetes?”.

First of all, let’s do a quick summary of what carbohydrates do to the body.
Carbohydrates are one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues, and organs. It stores any extra sugar in your liver and muscles for when it is needed.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), which gives your body energy.

Now let’s also do a brief summary on diabetes,
Diabetes often referred to by doctors as diabetes mellitus, is a long-term condition that causes high blood sugar level either because insulin production is inadequate, or because the body’s cells do not respond properly to insulin or both. Patients with high blood sugar will typically experience frequent urination, they will become increasingly thirsty and hungry.

There are basically two types of diabetes

Type 1 diabetes

The body does not produce insulin. Patients with type 1 diabetes will need to take insulin injections for the rest of their life. They must also ensure proper blood-glucose levels by carrying out regular blood tests and following a special diet.

Types 2 diabetes

The cells in the body do not react to insulin. Approximately 90% of all cases of diabetes worldwide are type 2.
Some people may be able to control their type 2 diabetes symptoms by losing weight, following a healthy diet, doing plenty of exercises, and monitoring their blood glucose levels. However, type 2 diabetes is typically a progressive disease – it gradually gets worse – and the patient will probably end up having to take insulin, usually in tablet form.

Controlling Diabetes

Patients with type 1 are treated with regular insulin injections, as well as a special diet and exercise.
Patients with Type 2 diabetes are usually treated with tablets, exercise, and a special diet, but sometimes insulin injections are also required.
Now looking at these two will let us know that carbohydrates don’t cause diabetes, however eating too many calories overall (from carbohydrates or other types of food) can lead to diabetes in some people. Here’s what’s going on: Usually when a person eats, her or his blood glucose rises and in response insulin, a hormone secreted by the pancreas, is released.
Insulin helps cells in the body to absorb glucose from the blood to use for energy or stored as fat. People with diabetes either don’t produce enough insulin, or their bodies don’t respond to insulin or both. As a result, glucose remains in the blood, depriving the body’s cells of energy they need and causing damage to blood vessels, heart, kidneys, eyes, and feet.
Diabetes can be brought on by a number of factors, including old age, obesity, lack of exercise, or a genetic predisposition. Eating more calories than you expend, whether they’re complex carbohydrates, sugars, fats, or proteins, paired with a lack of exercise and being overweight can increase some people’s chances of developing diabetes. This is especially true if there is a history of the disease in the family. The good news is that many people with or at-risk for developing diabetes are able to manage their condition through regular exercise and a healthy diet.
Getting regular physical activity actually helps the body’s cells to properly use insulin. Eating a healthy, balanced diet of fresh whole foods (e.g., grains, veggies, fruits, nuts, legumes) also helps to ensure the proper functioning of glucose and insulin in the body.

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There are many different kinds of mangoes that range in color, shape, and flavor plus seed size. While the skin color of mangoes can vary from green to red, yellow or orange, the inner flesh of the mango is mostly a golden yellow. Mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and health-promoting qualities and its nickname as “The king of the fruits”. Mango taste so good that people forget they are also healthy! People eat mangoes alone or add them to fruit salads. Studies have demonstrated that dietary fiber has a positive effect on eliminating degenerative diseases, including certain cancers and heart conditions and to prevent constipation. Studies also showed some impact on lung, leukemia, and prostate cancers, but the most prominent effectiveness was against breast and colon cancer cells.
Mangoes are very low in saturated fat, cholesterol, and sodium. They are also an excellent source of dietary fiber and vitamin B6, a good source of vitamin A and vitamin C. Mangoes are as well as rich in minerals like potassium, magnesium, and copper. These powerful antioxidants have the power to neutralize free radicals throughout the body. Ailments like heart disease, premature aging, cancer, and degenerative diseases are due to these free radicals that damage the cells.

Possible Health Benefits of Mango.

Fights Cancer

Mangoes have high amounts of pectin, a soluble dietary fiber that efficiently contributes to lower cholesterol level in the blood. Pectin can also help prevent you from developing prostate cancer. They are also full of antioxidants that prevent breast cancer, prostate cancer, and colon cancer. It also helps prevent leukemia.

Weight Loss

Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.

Alkalizes the Whole Body

The tartaric acid, malic acid, and a trace of citric acid found in mango primarily help in maintaining the alkaline reserve and balance of the body.

Eye Health

It contains a high dosage of Vitamin A or Retinol which helps in promoting good eyesight, fights dry eyes and also prevents night blindness.

Skin Cleanser

Mangoes can be used both internally and externally for the skin. Mangos clear clogged pores and add freshness to the face, also eliminating pimples or acne. Mangoes also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized.

Regulates Diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids, and insulin levels. Not only the fruit but the leaves of mangoes are healthy too, they normalize insulin level in the blood. For people suffering from diabetes, they can boil the leaves in water, soak through the night and then consume the filtered decoction in the morning.

Improves Digestion

Mango is rich in pre-biotic dietary fiber, vitamins, and minerals and contains enzymes that help in breaking down protein. The fibrous nature of it helps in digestion and elimination. It also helps to prevent constipation, promote regularity and a healthy digestive tract.

Boosts Immune System

Mangoes are enriched with a high amount of Vitamin C, vitamin A and 25 different kinds of carotenoids which helps maintain a healthy and strong immune system.

Nutritional facts on Mangoes.

Mangoes may be considered an exotic fruit, and therefore are not as popular as traditional apples, oranges, and bananas. There are different varieties of mangoes, but all have a soft, sweet taste.

Vitamins

Mangoes supply a healthy dose of vitamin A they help in supporting healthy eyes and proper bone growth. Vitamin A, C, E, K and B6 with other vitamins like thiamine, niacin Choline, and Folate are all present in this fruit. It is low in sodium and cholesterol and low in fat content due to its low in saturated fat.

Minerals

Mango contains minerals high in Calcium and Potassium. It also contains small amounts of iron, magnesium, phosphorus, sodium, and copper.

Folic acid.

Adequate dietary intake of folic acid is essential for a healthy pregnancy. It helps prevent birth defects and a folic acid deficiency can also cause miscarriage.

Fiber.

Fiber helps to encourage proper digestion and prevent constipation. A diet high in fiber can lessen your chances of developing heart disease, Type 2 diabetes, and diverticular disease.

In conclusion

The bad thing about the fruit is that a good proportion of the calorie count this fruit provides is received from sugars which may be a harmful thing for diabetic people. They cannot consume the fruit as normally as others. Some people prefer the raw, unripe mangoes which can cause immediate reactions which may include itchiness at the angle of the mouth, lips, and tip of the tongue. Some people could get severe reactions with manifestations like swelling of the lips, ulceration at the mouth angles, respiratory difficulty, vomiting, and diarrhea. This reaction develops because of the anacardic acid present in raw, unripe mangoes.
Mangos are a wonderful addition to salads, alongside with other fruits such as mandarin oranges, grapes, apples, and pineapples. With its impressive amounts of vitamin C, vitamin A, and flavonoids, it helps in providing health benefits such as healthy immune function, normal blood pressure, good vision, and strong bones, plus added protection from lung, mouth, colon, breast and prostate cancers, leukemia, and stroke. And also Vitamin B6 which produces hormones in your brain. However, consume mangos in moderation quantity because they contain fructose, which may be harmful to your health in excessive amounts. You can store ripe mangoes in the refrigerator for about 2 weeks, or they can be dried, frozen, cooked in syrup or puréed.

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Breakfast is the most important meal of the day. It gives you the chance to get in some vitamins and nutrients from healthy foods like cereal, oatmeal etc. There are many breakfast options. However, aim for breakfast that combines good carbohydrates and fiber with some protein. Morning meals are always easy to prepare. This article tells you 4 of the healthiest breakfast meals.

Scrambled eggs

Scramble eggs is a great breakfast to start the day with. They are spectacular simple and satisfying breakfast. They are an excellent breakfast meal choice that contains very high-quality protein. They are also good for weight loss and it also boosts energy.

Cereal

Cereal is nearly the most perfect breakfast and a smart choice for the morning meal. Whole grains, whole wheat, rice, corn are healthy cereals that have limited sugar, low in calories, healthy gluten-free option and rich in protein. Cereal is a smart choice for morning meal because they are rich in many essential vitamins and minerals. Cholesterol free, also a source of protein and carbohydrates, a source of antioxidants that help lower blood cholesterol levels. It is easy to prepare.

Egg sandwich

Eggs are nutritious and an excellent source of protein and provide essential nutrients. The eggs in the sandwich do a number of serious work. The protein present in the egg keeps you full all day. The egg sandwich is simple and easy to make. Always a healthy breakfast meal.

Oatmeal

Oats contain beta-glucan a type of fiber that’s been shown to lower cholesterol when eaten regularly. Oats are also rich in omega 3 fatty acids and potassium. It doesn’t take much time to prepare and contains more fiber. All oats are a healthy choice. You can always add milk and honey to make it sweet.

Conclusion

Aforementioned are some of the best foods that you could ever have for breakfast. These foods not only gives you a greater hand at managing your weight but also adds more nutrients to your system.

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In a time when people are always on the go and healthy eating is easily compromised because of various activities, one of the best ways to make sure you are taking in the nutrients you need is by making smoothies. Smoothies are versatile and when made well, they are usually nutrient-packed.

Regardless of how little time you have to get ready, you are sure to be able to let the blender run for the five minutes you use to put on your clothes (if you are actually that fast in dressing up).

Our top 5 nutritious and easy to make breakfast smoothies include;

Berry Goodness

This smoothie is a great way to start your morning and it takes at most 5mins to be ready. All you have to do is get either a small banana or overripe mango or melon and frozen berries. Add honey to sweeten and apple juice to control the consistency and blend. The antioxidants in the berries would get rid of those toxins accumulated during the night and the vitamins in the mango, or banana would help prepare your body for the day.

Soy-nana smoothie

This great smoothie is packed with the protein richness of soymilk and the antioxidant (vitamin C) and other nutrients (Vitamin B6, manganese, potassium) would give your body the jolt of energy it needs for the day. To make it, blend some soymilk and banana together. For extra flavor, sprinkle some nutmeg and chopped hazelnuts on it afterward.

Papa-gin smoothie

In this smoothie, you combine the musky taste of papaya with the tangy taste of ginger and lemon. To make this treat, freeze overripe papaya overnight, then add some ginger, lemon juice and some yogurt for some creaminess (low-fat yogurt is also nice) and blend. This smoothie is a great antioxidant source and the anti-inflammatory properties of the ginger are sure to help guard against any adverse reactions to your environment such as sudden breakouts or allergic reactions.

Buttermilk plum-nilla smoothie

This smoothie has such an exquisite taste there are two ways to make it but this is the faster method. But some water and sugar into a saucepan and let it boil. Stirring to make sure the sugar dissolves. Add the plum and reduce the heat leaving it to simmer until tender. Remove the plum, leave it to cool and discard the water. Put the plum into the blender, add buttermilk, ice cubes, and vanilla essence and blend.

Conclusion

Smoothies are a great way to make sure you get your nutrients without taking time to cook large meals. You are free to use either frozen fruits or ice cubes depending on your preference. Just remember the nutrient content of your smoothie depends on what you put inside. Other nutritious additives to add to your smoothie include; seeds such as flaxseed, chia seed, dark chocolate, green vegetables and many more

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