Mango and Chia Smoothie

A vibrant tropical smoothie blending ripe mango with hydrating coconut water and omega-rich chia seeds. Naturally sweet, energizing, and rich in nutrients—perfect for breakfast or a mid-morning boost.

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Preparation Time

• Prep: 5 minutes
• Total: 5 minutes
• Servings: 1

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Ingredients

• 1 ripe mango, peeled and chopped
• 1 tablespoon chia seeds
• ¾ cup cold coconut water (or plain water)
• Juice of ½ lime
• 4–5 ice cubes (optional)
• Optional: 1–2 teaspoons ground flaxseed or a few mint leaves for garnish

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Instructions

1. Add chopped mango, chia seeds, lime juice, and coconut water to a blender.
2. Blend until smooth and creamy.
3. Let sit for 3–5 minutes to allow the chia seeds to slightly thicken.
4. Serve immediately. Garnish with mint or a slice of lime, if desired.

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Estimated Nutritional Value (Per Serving)

Nutrient	Amount (Approx.)
Calories	~170 kcal
Protein	~3 g
Carbohydrates	~33 g
Fiber	~6 g
Fat	~4 g
Omega-3 ALA	~2,500 mg
Vitamin C	~70% DV
Vitamin A	~25% DV

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Evidence-Based Health Benefits

1. Supports digestion and gut health
Chia seeds contain both soluble and insoluble fiber, which improve stool consistency and promote beneficial gut flora.
Reference: Dahl & Stewart, Nutrients, 2015.

2. Boosts immune and skin health
Mangoes are high in vitamin C and beta-carotene, supporting immune function and skin repair.
Reference: Carr & Maggini, Nutrients, 2017.

3. Promotes heart and brain health
Chia seeds are one of the best plant sources of alpha-linolenic acid (ALA), an omega-3 fatty acid linked to reduced inflammation and improved cardiovascular health.
Reference: Djoussé et al., J Am Coll Cardiol, 2021.

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Tips for Best Results

• Use frozen mango for a thicker, colder texture.
• Let the smoothie rest a few minutes before drinking to allow the chia seeds to swell.
• Add a pinch of turmeric or fresh ginger for extra anti-inflammatory benefits.
• For added protein, blend in unsweetened Greek yogurt or a scoop of plant protein powder.