A Banana Smoothie for your Diet

November 1, 2015
Did you know that bananas can help you with your weight loss goals? Learn some banana smoothie recipes in this article.

For years people have avoided eating bananas and plantains due to rumors saying they inhibit weight loss. But more recent studies have shown that bananas can be a great addition to any diet, providing lots of essential nutrients and packing a lot of potassium. In particular, having a banana smoothie for breakfast could be a good choice.

Why are bananas good for you?

Fluid retention is a common problem that’s often caused by hormonal factors, whether in adolescence, during pregnancy or menopause, or in women who use birth control pills. Fluid retention causes parts of the body to swell, creating a feeling of heaviness and preventing proper organ function.

Potassium is an important mineral. Precisely for this reason, eating bananas is recommended because they contain up to 450 mg of this mineral, depending on the size of the fruit. In addition to this benefit, bananas can also speed up your metabolism when combined with “fat-burning” foods like spinach, flaxseeds, blueberries, and ginger, among others.

This fruit is also a source of energy for the body thanks to its high content of glucose, fructose, and sucrose. It contains vitamins A, B, C, and E, as well as calcium, magnesium, silica, and iron. It also provides important health benefits and contributes to healthy weight loss while helping to retain the elasticity of tissue and muscle, detoxify the blood, prevent high blood pressure, and aid in digestion.

A banana smoothie recipe

Chopped bananas in a plastic container.
Bananas, with all their beneficial properties, make an excellent basic ingredient for making a banana smoothie. Combined with other ingredients you’ll get some vitamins and energy you can add to your diet.

Banana smoothie with flaxseed

  • 1 banana
  • 1 cup orange juice (200 ml)
  • 2 tablespoons flaxseed (30 g)
  • 2 tablespoons milk (20 g)

How do you make it?

Add all the ingredients to your blender and process until smooth. This smoothie is best served cold, preferably with breakfast.

Banana smoothie with berries

  • 1 banana
  • 1 cup blueberries or raspberries (250 g)
  • One tablespoon grated ginger (15 g)
  • 1 tablespoon honey (25 g)
  • ½ cup warm water (120 ml)

How do you make it?

Add all ingredients to a blender and process for a few minutes. Drink this smoothie as a substitute for breakfast.

Banana smoothie with spinach

A banana smoothie with banana slices in it.

  • 1 banana
  • 200 g of fresh spinach
  • ½ cup lowfat yogurt (120 g)
  • 1/3 cup cereal (15 g)
  • 1 tablespoon honey

How do you make it?

Blend all ingredients together until smooth. This is ideal as a breakfast substitute.

See Also: Aloe Vera With Honey for Stomach Problems

Banana and strawberry smoothie

  • One banana
  • 5 strawberries
  • ½ cup lowfat yogurt (120g)
  • 2 cups skim milk (480 ml)
  • Ice cubes

How do you make it?

Blend all ingredients for a few minutes and drink this smoothie while it’s cold. You can make this delicious shake on a hot day, or as breakfast or a snack.

Banana smoothie with oats and chia

A banana smoothie with ice cream in a glass.

  • 1 ripe banana
  • ¼ cup uncooked oats (22 g)
  • ½ cup almond milk (125 g)
  • 1 ½ tablespoon chia seeds (22 g)
  • 5 drops vanilla extract
  • A pinch of ground cinnamon
  • 1 cup ice

Also Read: Papaya and Almond Milk Smoothie

How do you make it?

Process all ingredients in a blender until you obtain a creamy liquid. This delicious banana smoothie is ideal at breakfast, because it may help you throughout your day.

Kumar, K. P. S., Bhowmik, D., Umadevi, M., & Duraivel, S. (2012). Traditional and Medicinal Uses of Banana. Journal of Pharmacognosy and Phytochemistry.

Septembre-Malaterre, A., Stanislas, G., Douraguia, E., & Gonthier, M. P. (2016). Evaluation of nutritional and antioxidant properties of the tropical fruits banana, litchi, mango, papaya, passion fruit and pineapple cultivated in Réunion French Island. Food Chemistry. https://doi.org/10.1016/j.foodchem.2016.05.147