Diet Nutrition

The superfruits you should include in your smoothies

Choose your smoothie ingredients based on your health goals.

By Bronte Chaperon

Summer is the perfect time for a healthy and delicious smoothie - fruit is coming into season, the weather is finally warm enough, need we say more?

If you're wondering what fruits will taste good and provide your body with an abundance of vitamins and minerals, you really can't go wrong. However, each type of fruit provides the body with different benefits so what you add to your smoothie should depend on what health benefits you're after.

Boost Juice NZ's Marketing Manager, Alifiya Joel, explains that as fruits and vegetables have their own unique health benefits there really is no 'perfect' smoothie.

"The answer to the 'perfect' smoothie is subjective as everybody has different requirements and various combinations can be created to suit individual needs," says Joel.

"The combinations for the perfect smoothies or juices are endless."

Health benefits of fruit

Boost Juice NZ's most popular fruits for smoothies are: mango, banana, strawberries, blueberries and raspberries.

Here's what you need to know about their health benefits:

1. Mangoes

Mangoes are rich in Vitamin A, which according to the NZ Nutrition Foundation aids in maintaining good eye sight and is also important for growth and healing infections.

Mangoes also contain folate and vitamins C, B6 and E.

"Aside from tasting deliciously tropical, mangoes contain high amounts of soluble fibres that can help lower cholesterol and they're rich with vitamin C," says Joel.

2. Bananas

"Bananas are rich in fibres which aid digestion so it's great for gently clearing toxins from the body. Bananas are also a great binding agent and makes smoothies a lovely texture," says Joel.

The benefits of bananas don't end there though - they're a superfruit of sorts. Bananas have twice the amount of vitamin C of apples and pears, are high in potassium and vitamin B6, and are a great source of energy.

3. Strawberries

"Strawberries are abundant in vitamin C and antioxidants that help to boost immunity and eye health. Strawberries are perfect for summer drinks as the season runs from November to February," says Joel.

The NZ Nutrition Foundation says that vitamin C is important for fighting infections, assists in the growth of our skin, bones and tendons and works as an anxtioxidant that protects our bodies from oxidative stress.

4. Blueberries

According to the Healthy Food Guide, blueberries are rich in antioxidants, help to prevent and repair cell damage and assist in counteracting age-related brain decline.

5. Raspberries

"Raspberries have lots of seeds, making them high in dietary fibre which helps to keep you feeling fuller for longer and can aid in weight loss," says Joel.

The healthy fruit also has lots of vitamin C, folate and maganese.