It’s winter time in New York. As fun and pretty winter can be, it is also a season of colds and flu. To give my family extra protection from getting sick, I often turn to healthy smoothies. This Citrus-Pinapple-Smoothie is one if my favorites. With the abundance of citrus fruit during winter months you can enjoy this extra boost of Vitamin C with this easy to make drink. You can also alternate with different types of fruit by substituting different types of oranges with mandarin or blood oranges.
While citrus has a reputation as good source of vitamin C, that is not its only quality. Like many other whole foods, citrus fruits contain an impressive list of other essential nutrients, such as potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid and a variety of phytochemicals. In addition, citrus contains no fat or sodium and, being a plant food, no cholesterol. (Read more about benefits if citrus here)
But that is not all. To add a little extra health kick to this smoothie, I added sunflower seeds. Not only do they counterbalance the acidity of the citrus but also add a hint of delicious, nutty flavor as well and many benefits that sunflower seeds provide. These tiny little seeds are packed with Vitamin E, which supports cardiovascular health and neutralize free radicals to protect brain health and cell membranes against redness and swelling.(1) They also contain phytosterols, which help promote healthy cholesterol levels (2) and high levels of magnesium, which supports healthy moods and have been prescribed by holistic practitioners to promote respiratory function, heart health, and reduced PMS tension. (3) Moreover, they contain selenium, which is a powerful antioxidant and a facilitator in DNA repair of damaged cells. (4)
- 1 cup ice
- 1 orange peeled
- 1 cup pineapple (frozen or fresh)
- 1 slice lemon (with skin)
- 2 tablespoons sunflower seeds
- Starting with ice, add all ingredients in blender & blend well. If too thick add more water and blend more. Enjoy!
- Serum antioxidant nutrients, vitamin A, and mortality in U.S. Adults – https://www.ncbi.nlm.nih.gov/pubmed/23897583
- Phytosterol composition of nuts and seeds commonly consumed in the United States – https://www.ncbi.nlm.nih.gov/pubmed/16302759
- Magnesium in depression – https://www.ncbi.nlm.nih.gov/pubmed/23950577
- Selenium levels in neoplastic breast lesions – https://www.ncbi.nlm.nih.gov/pubmed/23959347