Blueberry spinach smoothie


  • 1 tablespoon chia seeds

  • 1 banana

  • 1 handful of spinach

  • 1 cup blueberries

  • 2 cups plant milk

  • If necessary, a few more ice cubes


    1. I put everything together in my blender.

      Whether the banana is large or small, a little more spinach or less, 1 to 2 cups of blueberries - this smoothie always tastes good and of course you can also use frozen organic versions. By adding ice cubes and oat, coconut or almond milk you can vary the taste and determine your individual favorite consistency.

      Definitely a very simple but good tasting smoothie that is especially good for us. Read what the ingredients used can do:


    Chia seeds are known for their positive effects on (skin) health, which is why they are also considered one of the so-called superfoods: They are rich in many different important nutrients such as omega-3 fatty acids (especially linolenic acid), fiber, proteins, vitamins ( especially vitamin E) and minerals (such as calcium, magnesium and zinc).

    Omega-3 fatty acids have an anti-inflammatory effect and help maintain skin moisture and improve skin elasticity. Fiber is important for healthy digestion and helps cleanse the intestinal tract and remove toxins from the body, which can have positive effects on skin health. Chia seeds are also rich in antioxidants, which help protect the skin from harmful free radicals and premature aging.

    Bananas contain an abundance of important nutrients such as vitamin C, vitamin B6, potassium, fiber and antioxidants. Of course, these nutrients that contribute to overall health can also improve skin health.

    Vitamin C plays an important role in collagen production. Collagen is a protein that supports skin structure and promotes healing of skin injuries and wounds. Vitamin B6 plays a crucial role in maintaining an intact skin barrier and helps regulate sebum production. Zinc and magnesium have calming effects and can help reduce inflammation. The fiber, especially pectin, supports healthy digestion and helps to eliminate harmful substances

    Spinach is rich in a variety of important nutrients such as vitamin A, vitamin C, vitamin E, vitamin K, folic acid, iron, magnesium and potassium and that is why the green leafy vegetable has so many positive effects on our health:

    Spinach contains a number of antioxidants such as vitamin C, vitamin E and beta-carotene. Antioxidants protect skin cells from harmful free radicals and help prevent premature aging. The vitamin C it contains, which is important for the production of collagen in the skin, helps reduce wrinkles and fine lines. Spinach also contains a lot of chlorophyll, which is said to help our body cleanse of toxins and harmful substances. Spinach also contains various flavonoids that have anti-inflammatory properties.

    Blueberries are incredibly good and sweet while still being low in calories, making them a great option for anyone watching their calorie intake. There are also the following positive effects that make blueberries so healthy as a food:

    Blueberries are rich in antioxidants such as anthocyanins, vitamin C and vitamin E. Antioxidants protect cells from harmful free radicals, which can contribute to skin aging and various diseases. The anthocyanins it contains can also lower blood pressure, improve blood circulation and reduce the risk of heart disease. Blueberry consumption has even been linked to improved cognitive function and a reduced risk of age-related neurodegenerative diseases such as Alzheimer's. There are also anti-inflammatory flavonoids, vitamin C for collagen production and vitamin E with its regenerative and skin-renewing properties.

    Cow's milk vs. plant-based milk

    The decision to replace cow's milk with plant-based milk alternatives can have very different and personal reasons. Here are some of them listed:

    • Lactose intolerance: Cow's milk contains the natural milk sugar lactose. Many people around the world are lactose intolerant, meaning their bodies do not produce enough of the enzyme lactase, which is necessary for breaking down lactose. As a result, consumption of cow's milk can cause digestive problems such as flatulence, abdominal pain and diarrhea in people who are lactose intolerant.
    • Cow's milk allergy is one of the most common food allergies in children. The allergic reaction is triggered by proteins in cow's milk, particularly casein and whey proteins. Symptoms of a cow's milk allergy can include skin rashes, swelling, gastrointestinal distress and, in rare cases, even life-threatening reactions such as anaphylactic shock.
    • Cow's milk may contain traces of hormones and antibiotics, as dairy cows are often treated with hormones to increase their milk production. Although these residues are usually present in small amounts and the effects on humans are controversial, one may of course have concerns about the hormone content in cow's milk.
    • Cow's milk is a significant source of animal protein, particularly casein. Excessive consumption of animal protein, particularly from dairy products, has been linked to various health problems such as inflammation, kidney strain and osteoporosis.
    • Environmental impact: The production of cow's milk has a significant impact on the environment. It requires large amounts of water, land and feed. Cattle farming also contributes to the release of greenhouse gases such as methane, which contributes to global warming.