Recipe:
This smoothie is a refreshing way to start your day and is full of immunity-boosting ingredients. Mango is rich in beta-carotene, which is converted to vitamin A in the body and helps support the immune system. Orange juice and lemon juice are great sources of vitamin C, which may help reduce the duration of cold symptoms. Spinach is also rich in beta carotene and vitamin C, and other healthful antioxidants, while ginger may reduce inflammation and calm nausea.Note that when selecting orange juice, it’s wise to choose one that is fortified with calcium and vitamin D. Calcium keeps our bones strong and healthy, while Vitamin D regulates the production of a protein that kills bacteria and viruses.
Ingredients:
1 large banana, cut into bite-size pieces and frozen
1 cup frozen mango
1 1⁄2 cups orange juice fortified with calcium and vitamin D
1 cup baby spinach
1 tablespoon lemon juice
1 teaspoon grated ginger
Instructions:
In a blender, blend all ingredients and blend until smooth. Add more orange juice if needed to create a smooth consistency.
Yields: 2 servings
Per serving 212 calories, 3 g protein, 52.7 g carbohydrates, 4 g fiber, 39 g sugars, 0.25 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 22.5 mg sodium, 306.5 mg calcium, 0.02 g omega-3 fats, 2544 IU vitamin A, 95 mg vitamin C, 0.08 mg vitamin E, 1.33 mg iron, 0.1 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.