Make a source of vitamins at home: 10 vegetables that are perfect for smoothies

Jolanta Sabaitiene of Iki’s fruit and vegetable department says smoothies are the perfect choice if you want to boost your immune system and enjoy a vitamin-packed drink that tastes great, according to a press release.

“When you make smoothies, choose vegetables, not just fruits and berries. Vegetables are rich not only in vitamins, but also in fiber, which is important for the proper functioning of the intestines and contributes to cleansing the body. In addition, don’t forget spices that are good for the body, such as pepper, turmeric, matcha powder or ginger,” says J. Sabaitiene and shares different types of vegetables that can be perfectly used when making healthy smoothies.



10 different vegetables

Leafy vegetables. A variety of leafy vegetables are an integral part of healthy smoothies. Spinach, cabbage or traditional cabbage has a positive effect on heart function, because these vegetables contain many vitamins and minerals, and leafy products are very low in calories. Often, leafy vegetables are combined with fruits: mango, banana, as well as avocado and cucumber. If you want to get a delicious taste, you can make a cocktail with green beans, mint, cucumber and celery.

Avocado. Although avocados are technically a fruit, they are often grouped together with vegetables. Avocados are also valued for their fiber and healthy fats. They are a source of vitamins C, E, K and B6, magnesium, and also provide the body with omega-3 fatty acids, which are good for the heart and regulate blood pressure. Avocados give smoothies a creamy texture and richness. Avocado goes well with the most diverse ingredients: mango, spinach, cucumber, banana, various berries.

Cauliflower. It sounds great, but cauliflower is a great ingredient in a cocktail. This plant of the cabbage family contains many useful substances, such as potassium, magnesium, C, K and B vitamins. 100 g of cauliflower per day can provide almost all the daily dose of vitamin C needed by the body. In addition to vitamins and minerals, vegetables contain dietary fibers that are easily and quickly absorbed by the body. Due to its mild taste, cauliflower goes well with many fruits: apples, mangoes, citrus fruits, pomegranates.



Yam. Sweet potatoes are full of vitamin A, so it’s important to include these vegetables in your diet to improve your eyesight. In addition, sweet potatoes give cocktails a special taste, make smoothies thick and creamy. It is best to pre-boil the sweet potatoes before adding them to the blender. Sweet potatoes go well with milk, ginger, turmeric and cinnamon.

Pumpkin. This vegetable is not only tasty, but also healthy. Pumpkin is very rich in useful substances: they are rich in C, E, B group vitamins and antioxidants that ensure healthy cell activity. In addition, it is a very low-calorie vegetable – 100 g of pumpkin contains about 30 calories. Like sweet potatoes, it’s recommended to boil or bake pumpkin before adding it to smoothies. Pumpkin goes well with ginger, cinnamon, plant milk, dates and other dried fruits.

Beets. Beets are the truest source of vitamins. They are rich in iron, magnesium and vitamin C. This vegetable should be used raw when preparing smoothies, because this way the body absorbs the most useful substances. Beets can be combined with apples, carrots, celery, and even coriander.

Green beans. This vegetable is very nutritious, green beans are rich in fiber and antioxidants. They are also high in heart-healthy minerals such as magnesium, potassium and calcium. Beans also contain vitamins A and C. Primarily used for making frozen bean smoothies. They can be combined with mint, celery, avocado and even mango.



Carrots. Another vegetable with special benefits is carrot. Carrots are especially rich in beta-carotene, fiber, vitamin K, potassium and antioxidants. Those who want to lose weight especially like to use them, because carrots contain very few calories. In addition, using carrots improves eye health, digestion and lowers cholesterol. Carrots for making smoothies are best used raw or even frozen. Combine them with beets, celery, apples, pineapples, mangoes, bananas.

Celery. Celery is full of fiber and other nutrients. Their use helps to lower cholesterol levels, reduce stress hormones, fight inflammation and strengthen immunity. Celery is usually combined with spinach, cabbage, it goes well with apples, bananas and ginger.

Cucumber. This vegetable is one of the freshest. One cucumber contains 95-97 percent. water. In addition, it is rich in vitamins, minerals, potassium, magnesium and fiber, and because it is very low in calories, nutritionists recommend cucumber for weight loss. Cucumber also contains antioxidants that prevent the accumulation of harmful free radicals and reduce the risk of chronic diseases. Cucumber in a cocktail goes well with leafy vegetables or tropical fruits.

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