Mark Blumenthal
Mark Blumenthal, founder and executive director, American Botanical Council, Austin, Texas. www.herbalgram.org.
Perhaps I’m rushing the season just a bit… but I don’t want to wait to tell you about an intriguing study I read from Germany about smoothies. It highlights a particular health benefit of these favorite warm-weather beverages — one that may surprise you a bit, but read on, as this may help prevent colon cancer! How? By delivering the critical nutrients in apples directly to the colon.
Earlier research has suggested that the antioxidant and anti-inflammatory polyphenols found in apples help prevent colon cancer, but to be useful they must not be absorbed by the small intestine. Instead, they need to get to the colon where they can be effective. This study found that smoothies delivered significantly more polyphenols and quinic acid to the colon than apple juice or cider. That is a valuable bit of information, because these key nutrients protect against colon disease. The researchers speculate that this is because smoothies made with the whole apple (including the skin but not the core) retain much more of the fruit’s cell wall components than apple juice, and these likely bind the nutrients, thus protecting them from being digested by the small intestine further up the gastrointestinal (GI) tract.
In truth, you can get the same benefits by just eating an apple — but what’s particularly great about smoothies is that they’re an easy, efficient and utterly delicious way to boost your intake not only of fruits and vegetables, but also herbs, spices and other nutrients you can add to smoothies to support specific health needs and enhance general well-being.
For more ideas about how smoothies can contribute to health and also to get tips on how to prepare them most healthfully, I spoke with Pat Crocker, culinary herbalist and author of The Smoothies Bible.
Crocker said that smoothie recipes usually begin with about one-half cup of liquid per serving — milk, yogurt, fruit juices (fresh if possible), vegetable juice (generally tomato, carrot or beet), chicken or beef stock, or green and herbal teas. Added to the liquid are two, three or more of a wide variety of fresh or frozen fruits and/or vegetables. Crocker emphasizes the importance of using high-quality organic ingredients of many colors for maximum antioxidant levels. You can add a splash more of antioxidants with such nutrient-rich ingredients as acai berries, pomegranate (including the seeds, which are edible and contain most of the fiber and antioxidants) and blueberries. If you are using fruits high in natural sugars, for example pineapple, mangoes or kiwis, add lower-sugar fruits for balance, such as apples, watermelon or strawberries.
Crocker has a long list of spices, herbs and other health promoters that you can add to smoothies, but the following are among those she particularly advises. Many of these are in your supermarket and if not, health-food stores will have them. Note:Always put these in with the other ingredients before you blend to be sure that they are well mixed.
Here are some suggestions to help improve general healing…
To boost the immune system…
Other healthful candidates…
Always make smoothies in a blender, not a juicer, to retain fiber and those important cell wall constituents. Cocker recommends using a blender with numerous speeds, including one for crushing ice.
Here is how to make smoothies easily and quickly…
Crocker’s book includes numerous smoothie recipes, or you can go to many Web sites for ideas. And cleaning your blender is as easy as pushing a button. Rinse the container, put in a drop or two of dish detergent, fill halfway with warm water, cover and blend on a low speed for 30 seconds. Rinse and dry. Now you have no excuse not to add these healthy treats to your day!