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How to Combine Fruits for Fruit Smoothies for More Nutrition

by Carolyn Steele

About Carolyn Steele

Carolyn Steele began writing about healthcare in 1995. She has designed training courses in first aid and emergency planning, and her work has appeared in various online publications. She later became a travel writer, and has been published by the Rough Guides, "Emigrate Magazine" and British and London Mensa magazines.

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Fruit smoothies are a delicious and easy way to add vitamins and minerals to your diet. With a little knowledge, you will be able to combine delicious fruits in your own recipes to maximize their effect. A well-balanced smoothie can contain potassium, magnesium and calcium, vitamins A, C, E and K and powerful antioxidants. You will want your smoothie to contain favorite flavors too, which is when combining fruit becomes fun.

Step 1

Select a source of potassium. Frozen orange juice is rich in potassium and other minerals, and vitamins A and C. Other good potassium sources are bananas, which give smoothies a silky texture, or berries, which will add a powerful hit of antioxidants, thought to help prevent many diseases related to aging.

Step 2

Select your source of vitamin C. If your smoothie doesn't have a citrus base, add strawberries or kiwi fruit.

Step 3

Select a source of vitamin A. Cantaloupe, apricots, mangoes and most berries are sources of vitamin A. Another option is to use cranberry juice as your liquid ingredient.

Step 4

Add magnesium and calcium. Mixed berries already contain as much nutrition as fruit can offer you. If you are utilizing milder flavors, a base of frozen pineapple juice will boost the mineral content of your smoothie.

Step 5

Place all of your chosen ingredients into the blender along with 1 cup fat-free vanilla frozen yogurt or 3/4 cup fat-free milk and mix until smooth. Experiment with different combinations until you find a favorite.

Items you will need

  • Blender
  • Fat-free vanilla frozen yogurt or fat-free milk
  • Fruit juice
  • Diced fruit

Tips

  • If your smoothie needs a little sweetening, add honey rather than sugar.
  • If you prefer not to use dairy products, experiment with a larger quantity of frozen juice.

Photo Credits:

  • Smoothie orange image by Frédéric Massard from Fotolia.com

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.