Especially now during the pandemic, vitamin-rich foods help to strengthen the immune system and keep the immune system fit. In this creamy smoothie bowl, vitamin C-rich Camu Camu is combined with iron-rich beetroot, whereby both complement each other perfectly. Whether for breakfast or as a small meal in between - this bowl together with other great ingredients such as nuts and fresh fruit is a delight on dull autumn days.
- 1 small to medium beetroot - peeled and chopped
- 1 banana,
- 1/2 avocado
- 1 cup frozen blueberries
- 1 - 2 mediol dates
- 2 tsp CAMU CAMU powder
- 1 - 1 1/2 cups of almond milk or other plant milk of choice
1 - 2 serve
- Put all ingredients into a powerful blender and mix until the mixture gets the desired creamy consistency.
- Place in one or two bowls and cover decorative ones with fruit, nuts or grated dark chocolate as desired.
Who likes, can take greek yogurt as a topping and crunchy cocoa nibs, blackberries or dried aronia berries. Dried physalis also give the smoothie bowl a fine sweet-sour note, which harmonizes well with the earthy taste of the beetroot.
AVOCADO - These green fruits are really fat - and healthy. Why? They contain a lot of vitamins and minerals and especially many monounsaturated fatty acids. These fatty acids are important so that the health of the body runs smoothly. For example, they should help to lower the cholesterol level and thus reduce the risk of heart attack. And which is particularly interesting with actually fat-rich food: By these fatty acids the fat dismantling in the body is to be accelerated.
Avocados contain a lot of potassium, vitamin A, E, K and some B vitamins as well as folic acid.
B vitamins are important for the carbohydrate, fat and protein metabolism and have an overall activating effect on the metabolism. Furthermore, they are strongly used against stress symptoms as well as good for skin and hair and important for blood formation.
Folic acid is also an important team player here, and is also involved in this, as well as for cell division. This is particularly beneficial for pregnant women, as they need folic acid for the healthy development of their babies' nervous systems. If mothers are not sufficiently supplied with folic acid, malformations of the spine can occur, a so-called open back can develop.
Potassium helps to regulate blood pressure, vitamin A, a fat-soluble vitamin, is important for the eyes, skin and mucous membranes and acts as an antioxidant, just like vitamin E protects the cells of the body.
Avocados also score points with their fiber and proteins. Sugar and fruit acid, on the other hand, are almost non-existent.
Glutathione is also found, which acts as an antioxidant in the body. In general, a balanced diet and exercise should have a positive effect on glutathione levels.
By the way - the more mature the better the aroma of the avocado.
Their core can also be used because it also contains many nutrients, as a study by Penn State University shows. For example amino acids, whereby even 70% of them can be found in the core, as well as a high proportion of dietary fiber.
Antioxidants are included that counteract premature aging and lutein and zeaxanthin, which are important for healthy eyes.
Avocado seed oil, on the other hand, ensures beautiful, shiny hair.
In general, avocado is also used cosmetically because of its valuable properties and is said to have a caring effect and to help with skin impurities.
Athletes use avocado powder combined with some alcohol as a cream for muscles and joints. Here the amino acid valine has a regenerating effect on the muscle tissue, and leucine relieves muscle soreness and supports the build-up of muscle mass. Isoleucine helps to rebuild muscle fibers.
The avocado seed is also said to have a helpful effect on stomach diseases thanks to its flavonols.
To lose weight the dried form of the kernel is quite useful. The reason for this is the thermogenetic properties of the rasped kernel and the amino acids. They stimulate the metabolism.
You can grind the avocado seed in a blender or grate it with a grater to fine powder and leave it to air dry for 1-3 days. Then the nutty tasting powder can be stirred well into smoothies and dishes.
In any case, it's nice if you can use the avocado almost completely and avoid food waste.
If you want to learn more about the avocado core, you can read more in this summary scientific study.
BANANAS act on the production of serotonin through the amino acid tryptophan contained in them. This hormone is called a lucky charm, as it helps to lift up your mood. They are also very nutritious and rich in minerals like for example potassium and magnesium, what is good for athletes. They contain a fair amount of fiber and several antioxidants.
Bananas are virtually a natural doping agent and even more effective than isodrinks, because they improve athletic performance and physical recovery afterwards more efficiently than the artificial drinks. This was recently proven by an American study by Appalachian State University in North Carolina.
Phosphorus, vitamin C and vitamins of the B group complete their nutritional potential. They consist almost of water and carbs and have very little protein and almost no fat.
By the way, the more mature they are, the faster the carbohydrates are available for the body.
The yellow fruit is also good for digestion because, just like apples, they contain pectin, which can absorb too much water in case of diarrhoea and stimulate intestinal activity by a swelling effect in case of constipation.
BROMBERIES are small vitamin bombs: they contain a lot of provitamin A, C, E and vitamins of the B group as well as the minerals calcium and magnesium and the trace element iron.
They are low in calories and contain the dietary fibre pectin, which is good for digestion and cholesterol levels.
The blue-black color already reveals the high proportion of anthocyanins, which have an antioxidant effect as a secondary plant substance and protect the cells from free radicals. At the same time they have antibacterial and antiviral effects and are good against fungi.
CAMU CAMU is one of the fruits with the highest natural vitamin C content in the world: it contains over 30 times more than an orange.
Also known as a free radical scavenger, the water-soluble vitamin C has an antioxidant effect. In addition, the body needs this vitamin for the metabolism. For example, it strengthens the connective tissue and helps with hormone production.
Vitamin C is also involved as a co-enzyme in the synthesis of collagen, whereby collagen acts as a binding agent, so to speak, to strengthen the cohesion of the cells in the body tissue.
Very important is its role in the absorption of iron in the intestine and in neutralizing carcinogenic nitrogen compounds (nitrosamines) from food.
The iron content is also high, almost 10 times higher than that of oranges and lemons.
In addition, Camu Camu provides 3 times more vitamin B3 and twice as much vitamin B2 than citrus fruits.
The Camu Camu fruit can also provide a high number of secondary plant substances.
Up to now the characteristics of this fruit have not yet been researched down to the last detail, but scientists suspect that the high vitamin C content has a positive effect on the metabolism in the brain and thus provides for a higher memory performance and alleviates depression.
DATES in dried form are tasty, vital substance-rich and relatively low-calorie fruits, which are great as a snack or as an ingredient for many dishes.
They contain a lot of iron, potassium (they are among the fruits richest in potassium and even have twice as much of it as bananas), calcium, magnesium and phosphorus as well as copper and zinc.
Vitamins C and E as well as vitamins of the B-group B1, B2, B3, B6 are also found. Biotin, folic acid and pantothenic acid are also included.
Dates are said to have a slightly blood pressure-lowering effect, to calm the nerves and to stimulate mental concentration. So they are good for brain workers.
Their lycopene has an antioxidant effect and their beta-carotene is said to reduce the formation of LDL cholesterol in the blood.
Although the sugar content is high at 60 to 70 percent, their glucose and fructose content is better tolerated by diabetics than that of other types of sugar. The blood sugar level rises only slowly after eating dates.
Dried dates contain almost no fat, by the way. And for athletes, the so-called 'bread of the desert' is ideal as an energy supplier.
DARK CHOCOLATE lifts the mood, is good for the heart and increases concentration. Here, flavanols, which belong to the flavonoid family and are naturally occurring plant active ingredients, are said to have an antioxidant effect and be positive for heart health overall. This has been investigated in several studies.
Flavanols are also responsible for dark chocolate tasting bitter.
In addition, the cocoa content is very high. In other words, the higher the cocoa content, the harsher and less sweet the taste of dark chocolate.
Cocoa should also have a positive effect on the brain and support the ability to concentrate. Especially in old age, cocoa should protect against memory loss. This was the finding of a study conducted by Columbia University Medical Center during its research.
The cocoa mass in dark chocolate contains valuable nutrients such as calcium, iron, fluorine, copper and the vitamins A, some of the B group and E.
BLUEBERRIES are rich in protective vitamins such as C and E and beta-carotene. Especially the blue dye myrtillin, which belongs to the anthocyanins, together with vitamin C and iron, has a hematopoietic effect, protects cells and ensures elastic blood vessels, which is beneficial to the heart and circulatory system.
In addition, this natural colorant neutralizes free radicals and thus is said to have a preventive effect against chronic diseases as well as a positive influence on the aging process.
Blueberries also contain detoxifying catechin tanning agents and thus help in cases of diarrhea. They protect the irritated intestinal mucosa and inhibit the growth of viruses and bacteria. Furthermore, blueberries are rich in fiber and are therefore already good for digestion.
Blueberries also have many minerals and trace elements to offer such as calcium, chloride, potassium, magnesium and sodium as well as phosphorus and sulfur, fluorine, iodine, copper and manganese as well as zinc.
ALMOND MILK is low in calories and contains no milk. It is produced by mixing finely ground, peeled almonds with water and other ingredients such as salt and sweeteners, vitamins and minerals.
For vegetarians and vegans, almond milk is a delicious herbal milk substitute, whereby the nutrients can vary depending on the supplier.
In any case, this milk has little calcium and much less protein than cow's milk, unless it is added. Here one should pay attention to the list of ingredients.
Incidentally, almond milk can also be produced by yourself. There are numerous instructions on DIY milk on the internet.
BEETROOT - As red as blood - and accordingly this deep red beet is considered to be particularly rich in nutrients. And indeed, important vital substances are found in it:
Vitamin A, the vitamins of the B group (without B12), the vitamin C, E and vitamin K.
Minerals and trace elements can be found in it:
Calcium and chloride, potassium and magnesium, sodium, phosphorus and sulfur, as well as (especially) iron, fluorine and iodine, copper, manganese and zinc.
Vegetarians or vegans should keep in mind that plants contain trivalent iron, which has to be converted into bivalent iron in the intestine to be well utilized. And it is absorbed even better if it is combined with vitamin C.
Meat and fish offer the variant with bivalent iron, therefore their up to 2 - 3 times better absorption.
Furthermore, the secondary plant substance betaine is contained, which is not only coloring, but also helps to reduce the risk factor homocysteine. This can be partly responsible for heart disease.
Beetroots also have a stimulating effect on liver and bile.
Anthocyanins have an antioxidant effect, and nitrate helps lower blood pressure. It relaxes and dilates the blood vessels so that the blood can circulate better. This was investigated in a study published in 2013.
Nitrate also improves endurance during sports, as a study with athletes showed.
However, beetroot contains oxalic acid, which can impede the absorption of minerals. In addition, because of the oxalic acid, those who are prone to kidney stones should not include beetroot too often in their diet.
However, fresh beet leaves have an even higher content of nutrients. They contain calcium, iron and magnesium as well as vitamins A and C plus folic acid. In addition, a much higher proportion of vitamin K is contained than in the tuber itself.