A few people have asked me “what’s the benefits of the green in green smoothies?”.

So, Crystal and I decided to break down the list of basic ingredients and give the benefits of each one. We also tossed in a few extras which are popular, but not required in a basic green smoothie recipe.

Greens (in general) – a perfect food which consists of everything we need to maintain a lenghty, althetic life. But, they must be one part of a mixture to ensure we get everything we need.

• Protein – A “perfect protein” is one which looks most like human flesh, however many people are shocked to learn that broccoli and spinach contain more than 40% protein.
• Chlorophyll – They also have chlorophyll and blood building properties. Chlorophyll neutralizes internal body odors, as well as bad breath. It also mops up free radicals that cause cancer and all other degenerative disorders.
• Calcium – Not only provided by dairy products, it’s found in high numbers in greens. The best sources are collards, parsley, watercress, dandelion greens, beet greens and kale.
• Fiber – Another must have for digestion, also aids in cancer prevention, reducing cholesterol and heart disease, as well as preventing gall stones, binds excess estrogen and assists in weight loss by creating a feeling of “fullness”.
• Folic Acid & Magnesium – Helps to prevent birth defects in pregnant women.
• Antioxidants – Vitamans A, C & E are present and bind with free radicals, which if left to their dastardly deeds can do all kinds of damage.

Spinach – Very versatile, mild tasting and cheap as compared to other greens, therefore it is really good for starters. It’s over 42% protein and also provides folic acid, iron, vitamin A, vitamin E, vitamin C. Because of the protein  it provides, this is the “meat” of the smoothie. If you need more protein, you can add brown rice protein to make up the difference.

Swiss Red Chard – Easy to grow year round and can be harvest very often. There are many difference varities, this being one of them. They are very high in vitamins A & C.

Celery – This vegetable is high in vitamin A, B, B2, B6, A, calcium, magnesium, phosphorous, and potassium. Celery is known to relieve high blood pressure for centuries in Asia. Today, we have evolved to eat only the green stalks. However, we use to eat the roots, stalks and the green, leafy tops. When making your green smoothie, toss the whole thing in there. Don’t worry…it’ll be fine.

Bananas - Potassium is the obvious one here. Adding a banana per smoothie provides much more potassium than anything you could pick up on the way to work routinely. I am able to maintain my needed level of potassium solely because of this. Without the potassium from the bananas, I would be 1500-1800 under my daily goal. If you’ve ever tried counting your potassium intake…you’ll know what I’m talking about. It doesn’t really come in abundant amounts in anything.

Flax Oil - Adding a few tablespoons to your smoothies add some “good fat” to your smoothie, which allows the many  minerals you are ingesting from the greens to process efficiently. Using flax oil is also a much safer alternative to fish oil. Flax oil has 80 times more lignans than the next highest food. Lignan acts as an antioxidant.

Although flax seed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:

• Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects.
• Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
• Lignans, which have both plant estrogen and antioxidant qualities.
• Flax seed contains 75-800 times more lignans than other plant foods.
• Flax seed contains both the soluble and insoluble types of Fiber.

Lemons (with rind) – Can be a bit bitter, but honey and agave nectar can balance it out easily. With it’s potent flavonoids, lemon has been proven by research to kill and prevent skin cancers.

Honey – Very concentrate and perfect for smoothies. If consumed raw, it has the ability to clear or cure seasonal allergy issues. The downside is that honey is located low on the glycemic index, so it is very high in sugar. This could cause negative reactions to those with an active diabetic situation.
Two substitutes for honey, which are lower in sugar, are agave nectar and stevia. Both should be easy to find at your local grocery store.

Apples – Very high in vitamin C, beta carotene, and phyto-nutrients, flavonoids and polyphenois. A good source of B-complex vitamins, such as  B6,riboflavin and thiamine.

Cherries – they are high in antioxidants, as well as a large amount of melatonin. A bow full of cherries may have enough anti-inflammatory to combat the  inflammation which can complicate symptoms of arthritis and gout. Cherries also bring vitamin A & C, calcium, iron and a very small amount of protein to the table. Not bad for a little ol’ berry.