The Fruits Richest in Vitamins for a Perfect Smoothie.

Here are the ideal ingredients for a super nutritious fruit smoothie :

• Bananas : Rich in potassium, vitamin B6, and vitamin C, they're perfect for adding creaminess and natural sweetness. A banana smoothie is also a great base for enriching with other fruits.

• Berries (blueberries, blackberries, raspberries): Loaded with antioxidants, vitamin C, and fiber, they support the immune system and skin health.

• Kiwi : One of the fruits richest in vitamin C, it also contains vitamins K and E. It adds a pleasant tangy note to smoothies.

• Mango : A bomb of vitamin A (great for eyesight and skin) and vitamin C. Perfect for tropical smoothies.

• Orange : Symbol of vitamin C, it gives freshness and an immune boost.

• Avocado : While not the sweetest, avocado is a treasure trove of vitamin E and healthy fats that make smoothies more filling and smooth.

• Pomegranate : Rich in polyphenols and vitamin C, it adds flavor and anti-inflammatory properties.

How to Make a Smoothie Without Losing Vitamins

Vitamins, especially water-soluble vitamins like vitamin C and many B vitamins, are sensitive to light, heat, and oxygen. To make a fruit smoothie or banana shake that retains all their nutritional value, follow these tips:

1. Use fresh, ripe fruit : the fresher it is, the higher its vitamin content. Avoid overly unripe or old fruit.

2. Make your smoothie immediately : Once blended, consume your smoothie immediately. The longer you wait, the more vitamins are at risk of degrading.

3. Blend at low speed : Avoid overheating your blender. If your blender has multiple speeds, start slowly and only increase the speed briefly.

4. Protect the smoothie from light : if you need to store it for a few hours, use a dark bottle or wrap it in aluminum foil and place it in the refrigerator.

5. Add a source of good fats : a teaspoon of chia seeds, a walnut, or a slice of avocado helps you absorb fat-soluble vitamins (such as A, D, E, and K) better.

6. Don't strain the smoothie : fiber contains many vitamins and minerals! It's better to drink the whole smoothie, without removing them.

A super-vitamin banana smoothie idea

Here's a simple and delicious recipe:

Ingredients:

• 1 ripe banana

• 1 kiwi

• 1/2 cup mixed berries

• 1/2 squeezed orange

• 1 tablespoon chia seeds

• 100 ml of water or vegetable milk

Procedure:

1. Peel the banana and kiwi.

2. Put all the ingredients in the blender.

3. Blend on low speed for 30 seconds, then on medium speed for another 20 seconds.

4. Pour immediately into the glass and enjoy!

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