Nutrition and Health

10 Surprising Benefits Of Blending Fruits And Vegetables

Blending fruits and vegetables may seem like the latest health fad, but this kitchen technique has some legitimate health perks. Whirring up smoothies and soups in a blender can make fruits and veggies easier to digest while unlocking more of their nutrients. 

1. Increased Absorption of Nutrients

Blending breaks down cell walls in plant foods, releasing beneficial compounds like antioxidants, polyphenols, carotenoids, and anthocyanins.

When cell walls are ruptured through blending, your body can access and absorb these substances more easily. Blending may increase the bioavailability of nutrients by up to 1.5 times compared to eating whole fruits and veggies.

2. Better Blood Sugar Control

Studies show that blending fruits leads to a slower release of natural sugars into the bloodstream compared to eating whole pieces. The fiber in smoothies helps control blood sugar spikes. Blending whole fruits and veggies together may be especially helpful for managing diabetes and insulin resistance.

3. Improved Digestion

The mechanical breakdown from blending makes plant foods easier on your digestive system. Blending cooked veggies and soups adds creaminess without the need for fatty dairy.

The fiber in blended smoothies and juices helps regulate bowel movements and promotes gut health. People with digestive issues like IBS may benefit from blended foods.

4. Increased Consumption of Produce

Blending makes it easy to pile in servings of fruits and veggies that you may not otherwise eat whole. Blending spinach, kale, and berries into smoothies, for example, allows you to consume more greens with less chewing effort. Blending soups and sauces boosts your produce intake while enhancing flavor.

5. Weight Loss Aid

With their fiber and nutrient density, blended foods can support weight loss. Smoothies help fill you up, curb cravings for sweets, and provide lasting energy. One study found people drinking blended vegetable juice lost more weight than non-juice drinkers on the same diet. Blending allows you to get more low-calorie nutrition per bite.

6. Potential Detoxification Benefits

The phytonutrients released through blending may help rid your body of unwanted toxins. Ingredients like ginger, berries, kale, and parsley have natural cleansing properties. Blending whole citrus fruits like lemons and limes also adds a detoxifying boost. A blended juice or smoothie could be the perfect post-workout recovery drink.

7. Enhanced Workout Recovery

Speaking of workouts, blending can help your body bounce back faster after exercise. Blends with protein sources like Greek yogurt or a scoop of protein powder can replenish muscle. Blending anti-inflammatory foods like pineapple, tart cherry, and turmeric may calm muscle soreness. Refuel efficiently after your sweat sessions with a nutritious blended drink.

8. Improved Skin Health

From hydrating skin cells to protecting against UV damage, the phytonutrients in blended concoctions can give your skin some extra glow. Fruits and veggies high in vitamin C and antioxidants are especially beneficial, like citrus fruits, berries, carrots, and tomatoes. Drinking blended greens and healthy fats can also reduce inflammation that may otherwise age your complexion.

9. Lower Blood Pressure

Reducing blood pressure could be another boon of blending. Specific ingredients like beets, blueberries, and strawberries have been shown to improve blood pressure readings when blended and consumed regularly. The fiber and potassium in blended smoothies and juices may also promote healthy blood flow.

10. Stronger Immune Function

Finally, blending up immune-boosting foods lets you obtain more cold and flu-fighting nutrients per sip. Loading up on vitamin C-rich fruits like oranges, grapefruit, and kiwi allows more of their benefits to be absorbed. Combine this with ginger, elderberry, turmeric, and yogurt for an immunity-enhancing blend.

The Takeaway

While eating whole fruits and vegetables is ideal, there are still advantages to unlocking nutrients through blending.

By liquefying and reducing the particle size of produce, blending helps your body access and absorb compounds linked to better health. Just be sure to avoid added sugars by blending primarily whole foods. With the right ingredients and proper portion sizes, blending can be a simple way to maximize the nutritional value of your diet.

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