Eating 2 to 6 cups of fruits and vegetables daily reduces your risk of heart disease, helps lower blood pressure, reduces the risk of stroke, helps fight some forms of cancer and reduces eye disease and intestinal inflammation, according to Harvard University School of Public Health. There is no magic combination for fruit and vegetable smoothie recipes. Experiment with a variety of colorful fruits and vegetables in your smoothies and add fat-free milk or yogurt for extra calcium and vitamin D.
Berries
Strawberries, blueberries, cranberries, raspberries and kiwi are excellent sources of antioxidants that help fight the signs of aging and cardiovascular disease. Blueberries and strawberries contain the most antioxidants of any fresh berries and may help reduce the build up of cholesterol in the arteries, according to registered dietitian Sally Barclay of Iowa State University. Berries also provide fiber, vitamin A, vitamin C, potassium and magnesium.
Citrus
Pineapple, oranges, lemons and limes are refreshing, nutritious citrus fruits that add vitamin C, potassium and folate to your diet. Adding these fruits to your smoothie boosts your energy and replenishes your daily need for vitamin C.
Fleshy Fruit
Bananas and plantains are fleshy fruits that add potassium, fiber and vitamin C. Combine bananas and berries for a delicious, nutrition-packed smoothie. A banana smoothie is a great way to replace potassium that you lose after exercising.
Stone Fruit
Stone fruits such as peaches, nectarines, plums, mangoes and cherries add a thick texture and antioxidants to your smoothies. These fruits are also rich in vitamin C, vitamin A and potassium. Varying the fruits you add to smoothies ensures that your diet is rich in all the necessary vitamins and minerals.
Orange Vegetables
Pumpkin, carrots, butternut squash and sweet potatoes are rich in nutrients vitamin A, potassium and iron. They also add color, texture and sweetness to a smoothie. If you use canned pumpkin or squash, check the label to make sure it's 100 percent pure rather than a canned pie mix with added sugar.
Greens
Spinach, Swiss chard, kale and green peppers blended in a smoothie are an appetizing way to add greens to your diet. Green vegetables provide the nutrients vitamin K, iron, vitamin C and calcium to your daily diet. Combine the greens with a sweet fruit to enhance the flavor, making it easier to get your family to eat their greens.
