Get Your Daily Nutrients With the Help of a Smoothie
If you're trying to slim down or generally eat better, you've likely paid attention to the back of food packaging. Every piece of packaged food has a table on it that lists the components in it, such 6 grams of sugar or 300 grams of total carbohydrates.
These numbers can be confusing for consumers to interpret without having an ideal number to compare it to. Therefore, the U.S. Food and Drug Administration created a "recommended daily value" or DV. This lets people know what amount of each component should be consumed based on a 2,000-calorie diet.
The DV can be used in two ways. For unhealthy ingredients, such as saturated fats or sugar, it can be a good way to keep track of your intake and limit how much you consume. For beneficial nutrients, the DV can assist you in putting the right stuff in your body.
If you want to make sure you're hitting the right DVs for certain nutrients, your personal blender can be a great asset. All you need to do is blend up a delicious smoothie that features the best ingredients. Here are a few options you should consider.
"The DV can assist you in putting the right stuff in your body."
Calcium - 1,000 milligrams
This mineral is obviously important for bone health, but it also plays a number of other roles around the body, such as helping maintain a good blood pressure. Get more calcium in your smoothies by including cow's milk, Greek yogurt, oranges, orange juice, kale, spinach or other leafy greens. This will help you meet the recommended DV of 1,000 milligrams.
Potassium - 3,500 milligrams
Smoothies are the perfect way to get more potassium in your diet because it's easily found in fresh food. Focus on using bananas, milk, yogurt, beet greens, cantaloupe or avocado in your smoothies to up your potassium intake.
Protein - 50 grams
Protein is a critical part of the human diet, whether you're trying to build muscle or just get to work. That's why it has such a high DV. Luckily there are plenty of ways to get protein in your smoothies. Add milk, yogurt, nut butters, seeds or even protein powder to your personal blender for an easy protein boost.
Iron - 18 milligrams
Like protein, many of the best and traditional sources of iron don't belong in a blender, such as meat or fish. However, many dark leafy greens, dried fruit and legumes can be a great addition to your smoothies and carry plenty of iron.
Dietary Fiber - 25 grams
Fiber can help improve the digestive system and aid weight loss. Get more fiber in your diet by tossing some mango, guava, kale, spinach, sunflower seeds, chia seeds or flaxseed in your blender. These foods can make a big impact in small doses.