ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Better Health and a Slimmer Waist With Smoothies and Science

Updated on March 16, 2017
Saarith LM profile image

Saarith has a Ph.D in chemistry. Living an active outdoor lifestyle, he also has an interest in nutrition science and nature conservation.

Why Smoothies for Better Health?

For the longest time I have been wondering what to eat to get healthier and a bit slimmer. There are all sorts of ideas, diets and food fads out there which are all supposed to work wonders. Most of them however tend to either be time consuming to prepare, really expensive, taste terrible or just plain hoaxes.

I found that by using my Nutribullet and preparing my own recipes with a little research I could create tasty breakfast meals with a variety of health benefits, by simply having a few basic recipes for smoothies and add special ingredients tailored to my needs. Of course this also works with any other blender, but I just happen to own a Nutribullet myself.

The recipes are laid out below, followed with an overview of several ingredients that can be added to the smoothies which are scientifically proven to have beneficial health effects. If you have a Nutribullet (or any other blender for that matter) just follow the guidelines laid out in the user guide on making smoothies, be sure that there's enough liquid and not to go over the max line.

If you want to read a short description on the health benefits from each ingredient in the boosters then continue past the recipes and list.

A tasty looking smoothie with an umbrella. A great and healthy way to start the day
A tasty looking smoothie with an umbrella. A great and healthy way to start the day | Source

Basic Smoothie Recipe 1 - Ingredients

  • 1 Banana
  • A cup of frozen strawberries
  • Handful of kale
  • 1/2 a cup of oats
  • 1 cup apple juice

A delicious smoothie to enjoy in the morning
A delicious smoothie to enjoy in the morning

Basic Smoothie Recipe 2 - Ingredients

  • 1 banana
  • 1/2 a cup of frozen strawberrier
  • 1/2 a cup of blueberriers
  • 1/2 a cup of oats
  • Handful of spinach
  • 1 cup of apple juice

When to Drink a Smoothie

In my opinion you should only have these smoothies for breakfasts and perhaps midday snacks. They are somewhat lacking in proteins which is essential for a healthy lifestyle and while proteins can be added from artificial food supplements I consider natural protein sources both healthier and superior.

Benefitial Ingredients to Add to a Smoothie

And now for the juicy bit. The ingredients in the list below have been scientifically shown to have beneficial health effects. The reason I love the Nutribullet is the ease in which one can add these natural remedies to the basic smoothies. Adding a bit of yoghurt, honey and some almonds into the smoothie does a lot to help with common ailments and overall health.

It's important to remember that these health benefits are mostly preventative. Should you already suffer from a serious condition you should always seek medical aid from a professional. And while eating healthy should always be a part of a medical regiment there are some medical conditions where certain foods need to be avoided.

(click column header to sort results)
Health benefit  
Alzheimer, memory, mood, anxiety
Olive Oil
Cardiovascal disease
General health
Cholestrol, general health
Yoghurt, live
Gut health, immune system
Blood pressure
Six ingredients which have been scientifically shown to have health benefits

Which of these ingredients would suit you best?

See results

What Does Science Say About These ingredients?

The ingredients in the smoothies are stuffed with healthy nutrients and they taste good. The are easy to mix in a Nutribullet and any other mixer for that matter.

Read on to see the main nutrients and health benefits for each of these ingredients.


Bananas are an excellent source of vitamin B6. Bananas are also a decent source of dietary fiber, manganese and vitamin C and a wide range of other nutrients in lesser amounts.

In addition to bananas nutritional goodness they have prebiotic carbohydrates [reference]. Prebiotic carbohydrates cannot be digested by the human digestion system, but probiotics can digest them. The result of this is a beneficial effect on the micro-bacterial fauna of the intestine, thus increasing overall gut health.


Strawberries are an excellent source of vitamin C. Strawberries are also a decent source of manganese and have a wide range of nutrients in smaller amounts.

Some studies have linked strawberries to decreases cardiovascular disease in addition to having anti-inflamatory and anticancer properties.[reference1,reference2]


Blueberries are a decent source of vitamin K. Like strawberries and bananas they also have a wide range of other nutrients in smaller amounts.

What make blueberries stand out is their antioxidant properties, ranking highest of any fruit and making it an ideal candidate for receiving healthy natural antioxidants. This is important as some studies have shown that antioxidant supplements may in some cases be causing harm, while no studies have been able to show negative effects of antioxidants from natural sources.


Kale is an incredible source of vitamin K and a good source of vitamin C and vitamin A. Kale also contains sulforaphane, a chemical which has potent anti-cancer properties. Boiling kale reduces the amount of sulforaphane, while chopping it increases the availability making it ideal for Nutribullet.

Kale also contains a chemical which has been shown to reduce the uptake of dietary fat and reduces cholestrol.


Spinach is a great source of iron, vitamin A, vitamin B9, vitamin C, vitamin K, manganese and magnesium. Spinach is also a good source of vitamin B2, vitamin B6, vitamin E, calcium, potassium and dietary fiber.

Spinach has a very high nutritional value compared with the calorie content, making an ideal nutritional health booster in your food and if it's mixed into a smoothie with Nutribullet you can barely taste it.


Oats are a good source of magnesium and iron, with a little calcium as well. Oats are also a decent source of proteins.

Oats contain more soluble fiber than any other grain. Which means that they digest slower, suppressing appetite and giving a longer feeling of satiety.

Oats have also been found to help in reducing cholesterol [reference]


Sage is a great herb were studies consistently show improvement in memory and mood for people that consume it regularly. Research has also shown that sage can significant reduce anxiety. [reference]

Olive oil

Olive oil has been shown to reduce a wide variety of artery problems and reduce the chance of cardiovascular diseases [reference].


Honey has a wide range of health benefits producing numerous biological effects such as anti-microbial, anti-oxidant, anti-viral, anti-parasitic, anti-mutagenic, anti-cancerous and immuno-suppresive activities. It is important to chose honey that is not pasteurized as the pasteurization process can destroy the proteins and ensymes that give it's properties. If you purchase honey that is organic and straight from the farm it is most likely unpasterized, but you should nevertheless make sure.


Almonds are a nutritionally dense food. They are a great source of vitamins B2 and B3 and vitamin E in addition to calcium, iron, magnesium, manganese and zinc. Almonds have also been shown to consistently lower "bad" cholesterol in healthy individuals. Almonds are also known to enhance metabolism.

Yoghurt, live

Live yoghurt usually contain a variety of beneficial probiotics which are known to help with gut health. There are even studies that suggest healthy gut bacteria can increase metabolism, making it easier to get a slimmer waist. Combining bananas and yoghurt makes a potent combo to restore gut bacterial health.


Garlic is known to lower blood pressure, particularly for people with elevated blood pressure [reference]. As everyone knows garlic has a pungent taste and can cause bad breath so would recommend using only a small amount each time.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2015 Saarith

Have your say.

    0 of 8192 characters used
    Post Comment
    • Kristen Howe profile image

      Kristen Howe 

      3 years ago from Northeast Ohio

      Great smoothie recipes. You didn't need to reference every material in this hub by each line. You could've brought it down below as a footnote. Real helpful and useful! I hope to make my own smoothies someday this year!

    • profile image


      3 years ago

      Thanks for well-written hub. Here in Australia the Nutribullet is very expensive to buy - over $200. Their advertising is false - you don't release nutrients by physically chopping with knives. The nutients are locked within the plant cells, which are broken down by cooking and then by the action of enzymes.

      I have found the Kambrook Blitz machine very good at 1/4 the price.

      For protein in the smoothie I add a raw egg (not obtained from factory reared chicken).


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)