It’s well-known that a healthy, balanced and fresh diet will have a positive impact on the body, but the same is also true for the mind. We have all heard about ‘superfoods’, and especially in regards to training and overall wellbeing. The holistic concept of Yoga is to unite and achieve an awareness or higher consciousness in the body, mind and spirit. Nutrition therefore plays an important part in the Yoga practice.  

Just like some food groups and ingredients can make you feel bloated, heavy or tired (for example meat, onion, sugar and processed meals), other foods work the opposite way and can do wonders for you body and mind, like boost metabolism or create energy. In the long run, the intake of certain foods can even help prevent diseases. And doesn’t it feel great just knowing that what you put in your body is packed with vitamins, minerals and antioxidants – happy mind, happy body and vise versa. Below you will find 4 smoothie recipes, each one containing at least one ‘superfood’*.

Peanut butter & Banana (post-workout)

Ingredients:

1 banana
1-2 tbsp peanut butter
0,5-1 tbsp cacao powder
1 tbsp protein powder (e.g. vegan pea powder)
Plant-based milk to desired consistency, e.g. almond, oat or coconut
1 tsp agave syrup for sweetness (can be excluded)

Cacao is very rich in polyphenols which works anti-inflammatory and can improve cholesterol levels. It is also full of antioxidants, calcium, iron, magnesium and flavanols, and may for example reduce blood pressure, maintain brain function and work as a mood stabilizer.

Healthy Greens

Ingredients:

1 banana
0,5 avocado
0,5 apple
A handful kale or spinach
0,5 tsp spirulina
1 tbsp chia seeds
Plant-based milk to desired consistency, e.g. almond, oat or coconut
1 tsp agave syrup for sweetness (can be excluded)

Both kale and spinach offer a lot of great health benefits. They’re very nutrient-rich and packed with fiber, iron, chlorophyll, calcium, folic acid, antioxidants and vitamin C and K. These leafy greens are linked to improved heart health, weight loss and protection against diseases.

Potential downsides: It should however be mentioned that spinach is high in oxalate which can contribute to kidney stone formation, so people at risk should limit their intake. Furthermore, the vitamin K in spinach may interfere with blood thinning medication. Raw kale on the other hand contains goitrin, which can interfere with the thyroid function. As with everything else, it should be perfectly fine as long as taken in moderation.  

Spirulina is an algae high in protein, calcium, magnesium, iron and antioxidants. Research also suggest that it can promote weight loss and healthy gut bacteria, lower cholesterol levels, control blood pressure, prevent heart disease, boost metabolism and even reduce allergy symptoms.

It’s true that the calories in avocados mostly come from fat, but ‘good fats’. This super fruit is a great source of vitamin C, E, K and B6, and it also contains folate, omega-3 fatty acids and much more.

Chia seeds are packed with fiber, omega-3 fatty acids, good protein, minerals and antioxidants – and may for example improve the digestive system and blood levels.

Golden Turmeric

Ingredients:

1 banana
Fresh or frozen pineapple chunks
Fresh or frozen mango
1 tsp turmeric powder or 1 tbsp fresh grated turmeric
1 tsp fresh grated ginger
Plant-based milk to desired consistency, e.g. almond, oat or coconut

Evidence-based studies show that turmeric has major health benefits for the body and the mind. The main active ingredient in turmeric – curcumin – has strong anti-inflammatory and antioxidant properties. Furthermore, turmeric may have a positive influence on cancer, help with skin conditions, protect against Alzheimer’s and treat depression. In other words, this golden root is definitely a superfood! 

Just like turmeric, ginger has powerful anti-inflammatory and antioxidant properties. It can also relieve nausea, promote weight loss, help with osteoarthritis, lower blood sugar and cholesterol levels and even ease menstrual pain.

Blueberry & Vanilla

Ingredients:

1 banana
A handful fresh or frozen blueberries
1 tsp vanilla powder
1 tsp lime juice
Plant-based milk to desired consistency, e.g. almond, oat or coconut

Blueberries are very nutrient-dense and probably most famous for having one of the highest antioxidant levels of all fruit and veggies. They are high in fiber, vitamin C and vitamin K, and contain properties that may help lower blood pressure, prevent heart disease and maintain brain function. And just like cranberries, blueberries can help with Urinary Tract Infections.

*All measures are approximate and depend on preference.