A vibrant, antioxidant-rich smoothie made with blended berries, banana, and chia seeds. This nutrient-dense drink supports heart health, immune function, and digestive balance—perfect for breakfast, post-exercise recovery, or an energizing midday boost.
Preparation Time
- Prep time: 5 minutes
- Cook time: None
- Total time: 5 minutes
- Servings: 1 large or 2 small smoothies
Ingredients
- 1 cup mixed berries (blueberries, strawberries, raspberries—fresh or frozen)
- 1/2 banana (preferably ripe)
- 1 tablespoon chia seeds
- 3/4 cup filtered water or unsweetened almond milk
- Optional: 1 teaspoon lemon juice for brightness
- Optional: 1–2 pitted dates for sweetness if berries are very tart
Instructions
- Add all ingredients to a blender.
- Blend on high for 30–60 seconds until smooth.
- Let sit for 2–3 minutes if a thicker texture is desired (chia seeds absorb liquid).
- Serve immediately.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 180 kcal |
| Protein | 3 g |
| Fat | 5 g |
| Carbohydrates | 30 g |
| Fiber | 9 g |
| Omega-3 (ALA) | ~2.5 g |
| Vitamin C | ~70 mg (100% DV) |
| Manganese | ~0.9 mg (45% DV) |
Health Benefits
1. Antioxidant protection
Berries are rich in anthocyanins, vitamin C, and ellagic acid, which help protect cells from oxidative damage and reduce systemic inflammation.
Reference: Joseph JA et al. (1999). Berry fruits and aging: antioxidant effects. Annals of the New York Academy of Sciences.
2. Digestive and blood sugar regulation
Chia seeds and berries provide soluble and insoluble fiber, which promote gut motility and help slow glucose absorption.
Study: Vuksan V et al. (2010). Chia seed supplementation reduces postprandial glycemia. European Journal of Clinical Nutrition.
3. Heart and brain support
Chia seeds offer ALA omega-3 fatty acids, which contribute to cardiovascular and cognitive health. The potassium and polyphenols in berries further support healthy blood pressure and circulation.
Source: Nieman DC et al. (2012). Chia seed supplementation and health markers. Journal of Strength & Conditioning Research.
Tips for Best Results
- Use frozen berries for a colder, creamier texture without ice.
- Soak chia seeds in advance (10 minutes in water) for a smoother blend and faster absorption.
- Add protein: Blend in hemp seeds, Greek yogurt, or plain plant-based protein powder to convert it into a post-workout drink.
- Rotate fruits: Try adding blackberries, cherries, or acai for variation and different antioxidant profiles.
- Serve immediately: Best consumed fresh to retain antioxidant potency.
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