Pimp Your Smoothie – Dr. Greger’s Daily Dozens

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Your health is your most important asset in life. It is not always easy, however, to prioritize all the healthy things you can do live healthy longer, i.e., increase your healthspan.

Fortunately, there are a few simple tweaks you can make to transform this smoothie recipe into an extremely healthy one, increase your longevity — statistically speaking — and give it an extra “kick” in terms of flavor and extravagance. Longevity expert and internationally renowned physician Dr. Greger calls those the “daily dozen”.

You can get all of those done with a single Smoothie! The following list shows what you can add to your Smoothie to make it extra healthy – and also lists some of the benefits as reported by experts:

  1. Beans: “The antioxidants found in beans can help reduce cell damage caused by free radicals. This can lower your risk of cancer, sagging skin, and other signs of aging.” (WebMD)
  2. Berries: “Berries may improve blood sugar and insulin response when consumed with high-carb foods or included in smoothies.” (Healthline)
  3. Fruits: “Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes.” (MedicalNewsToday)
  4. Cruciferous: “Cruciferous vegetables are a group of green foods rich in a range of essential nutrients. When you include them as a regular part of your daily diet, these vegetables are linked with lower rates of many chronic diseases, including cancer and heart disease.” (WebMD)
  5. Dark Leafy Greens: “Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline” (Healthline)
  6. Vegetables: “A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.” (Harvard.edu)
  7. Flaxseeds (or Chiaseeds): “Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.” (Mayoclinic.org)
  8. Nuts: “Nuts may significantly lower your risk of heart attack and stroke. Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits.” (Healthline)
  9. Grains: “Whole grains are also linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.” (Mayoclinic.org)
  10. Spices (e.g., Turmeric): “Spices and herbs possess antioxidant, anti-inflammatory, antitumorigenic, anticarcinogenic, and glucose- and cholesterol-lowering activities as well as properties that affect cognition and mood.” (Pubmed.gov)
  11. Water (or green tea): “Drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones.” (CDC.gov)
  12. Exercise: “Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.” (CDC.gov)

Bonus: Vitamin B12 + Vitamin D – “Vitamin B12 is a nutrient that helps keep your body’s blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.” (Nih.gov)

🧑‍⚕️ Challenge: How many of the “daily dozen” can you get done with the Banana Cacao Smoothie?