Smoothies are one of the healthiest and most nutritious drinks that are consumed today as a snack or even breakfast. In this article from humanhealthmag, we will tell you how to prepare 5 healthy smoothies for elderly, which are very useful for the elderly, children and people on a diet. These soft desserts for elderly are quick and easy to make.
Getting older means that your body will have different nutritional needs, and sometimes it’s difficult to get them just from the meals we eat throughout the day. That’s why nutritionists recommend drinking some of the best smoothies you can have after 50. Although you’re missing out on the good stuff like fiber and protein when you drink smoothies or juices, they still have a lot of health benefits, especially in your fifties and beyond. Keep reading this article so that by learning how to make some low-calorie and healthy smoothies for the elderly, they can get some essential nutrients that might otherwise struggle to get.
What Is a Smoothie?
The meaning of the word “smoothie” in English is smooth and without unevenness. This name shows the main feature of the Smoothie. Smoothie is a tasty drink that is a great suggestion as a healthy snack for easier absorption of protein, vitamins and other nutrients found in fruits. Smoothies are prepared from the puree and softening of fresh or frozen fruits, natural fruit juice, milk or yogurt, which compensate well for the dehydration of the elderly. Of course, it should be noted that no drink should replace water.
To prepare a smoothie, we combine the ingredients in a blender until they are completely uniform. Normally, we do not remove the skin of the fruit to prepare homemade or market healthy smoothies for the elderly; For this reason, this drink has higher fiber than fruit juices and is suitable for seniors who are looking for a healthy diet. Bananas are present in almost all smoothie recipes because of the sweet taste and concentration it gives to the drink. It is better not to use sugar to sweeten the smoothie and instead use a little honey or other natural sweeteners. Do you like to learn some low sugar desserts for elderly?
A List of Healthy Smoothies for Elderly
Healthy eating is an important part of the life of the elderly. Elderly people need vitamins, minerals, antioxidants and other healthy substances to improve their immune system, prevent diseases and have a healthy mind and body. But the problem is that with age, people’s desire to eat fruits, vegetables and other foods decreases drastically.
In this section, we intend to introduce you natural healthy smoothies for elderly. These smoothies are introduced according to the vitamins in them.
- Vitamin A
Different forms of vitamin A have antioxidant and anti-inflammatory properties that provide the health of vision and body system. Apricot Smoothie, Mango Smoothie, Pumpkin Smoothie, and Carrot and Mango Smoothie are 4 types of smoothies containing vitamin A for seniors.
- Vitamin B6
Vitamin B6 supports the activity of the nervous system and helps the body break down carbohydrates. Also, this vitamin helps the body to eliminate homocysteine, the high amount of which in the body leads to the risk of heart diseases. Pineapple and Zucchini Smoothie, Grapefruit Smoothie, Mango and Spinach Smoothie, Basil Mango Smoothie, and Wheatgrass supplement Smoothie are 5 healthy smoothies for elderly that contain vitamin B6.
- Vitamin B12
This vitamin, which is found in many dairy products, improves cell metabolism, prevents anemia, and plays a fundamental role in the growth of nerve cells. Without enough B12, the body has trouble digesting protein, carbohydrates, and fats. Orange and Mango Yogurt Smoothie, Blueberry and Pear Smoothie, Apricot and Yogurt Smoothie, and Banana Smoothie are 4 smoothies for seniors that contain vitamin B12.
- Vitamin C
Vitamin C is a powerful antioxidant that strengthens the elderly’s immune system, protects against cancer and other diseases, improves iron absorption, and partially reduces the risk of cataracts. Kiwi and cabbage smoothie, and carrot and mango smoothie are two smoothie-type drinks for the elderly that contain vitamin C.
- Vitamin D
Vitamin D is a vitamin that is very valuable for the body systems and health of the elderly. This vitamin greatly reduces the risk of type 2 diabetes, heart problems, stroke, osteoporosis and other types of cancer and regulates cognitive function in the elderly. Kiwi strawberry smoothie, soy milk smoothie, and blackberry and blueberry smoothie are 3 smoothie drinks for seniors that contain vitamin D.
- Vitamin E
In addition to protecting cells from free radicals, vitamin E is also very beneficial for skin health and reduces the risk of prostate cancer, bladder cancer, and Alzheimer’s. Strawberry and almond smoothie, parsnip, cabbage and almond smoothie, kiwi, apple and avocado smoothie, mango smoothie, and kiwi and carrot smoothie are 5 smoothie drinks for the elderly that contain vitamin E.
- Protein
Proteins form the basic building blocks of the body’s tissues, enzymes, and the immune system. If the body of an elderly person does not have enough protein, he/she will suffer from mild cognitive impairment or MCI. Strawberry and Banana Smoothie, Soy Banana and Cocoa Smoothie, and Watermelon and Pear Protein Smoothie are 3 drinks for seniors that contain protein.
- folate
One of the most important functions of folic acid in the body of the elderly is to prevent the production of homocysteine in the blood. High levels of homocysteine are associated with heart disease and certain types of dementia. Green tea smoothie, blueberry and peach smoothie, avocado smoothie, and berries are among the healthy smoothies for elderly that contain folate.
- niacin
Niacin, or vitamin B3, helps the body digest fats, regulate insulin activity, and keep blood cholesterol low. Also, this vitamin may reduce the risk of cancer because it prevents DNA damage. Banana Smoothie, Pear Smoothie, and Sweet Peach Smoothie are 3 healthy niacin-type smoothie drinks for seniors.
5 Healthy Smoothies Recipes for Elderly
In the following, you will read how to prepare 5 of the most delicious and healthy smoothies for elderly and children.
Dietary Banana Smoothie Recipe
This sweet smoothie can be an attractive and cool snack for busy and long days. If you have ripe bananas in the kitchen that are turning dark, get started early and try a banana smoothie. A healthy smoothie for the elderly that gives them strength and energy.
Ingredients
- Ripe bananas: 2 pcs
- Ice: 1 and 1/2 cups
- Greek yogurt: 1/4 cup
- Milk: 1/2 cup
- Coconut powder: 2 teaspoons
How to prepare
Chop the banana and put it in a blender. Add Greek yogurt and milk and stir several times. Then add ice and coconut powder and mix until the smoothie has a good consistency. Serve the banana smoothie immediately so that it does not darken in color. This amount of ingredients will give you 2 glasses of smoothie. Each glass of banana smoothie has 171 kcal.
Strawberry Smoothie Recipe
This smoothie may be the most complete and delicious strawberry smoothie you’ve ever had. A healthy, dietary and tonic smoothie, especially for the elderly and children, with a creamy texture and flavors that are finally balanced and deliciously combined. You can also use fresh strawberries to prepare it, but the secret of this smooth and good texture is frozen strawberries.
Ingredients
- Frozen strawberries: 2 cups
- Banana: 1 pc
- Greek yogurt: 1/4 cup
- Milk: 1 cup
- Honey: 1 and 1/2 tablespoons
- Ice: 1/2 cup
How to prepare
Put strawberries in a blender along with chopped bananas, yogurt and milk. Beat until the ingredients are combined. Then add honey and ice to them and mix until the ice turns into powder. Each glass of this smoothie has 245 kilocalories and provides all the body’s daily need for vitamin C. If you have a picky senior, strawberry smoothie can be an excellent choice to deliver vitamins and calcium to his/her body.
Peanut Butter Banana Smoothie Recipe
Maybe it’s strange to drink a glass of smoothie for breakfast. But it doesn’t matter if you have a drink or a bite of bread and cheese for breakfast. What matters is the nutrients you get at breakfast. This healthy drink with banana, milk and peanut butter will provide your body with protein, useful fats, carbohydrates and vitamins.
Ingredients
- Peanut butter: 3 tablespoons
- Ripe bananas: 2 pcs
- Milk: 3/4 cup
- Ice: 1 cup
How to prepare
Chop the bananas and put them in a blender with the rest of the ingredients. Mix until the ice cream is powdered and the peanut butter is combined with the other ingredients. This refreshing drink is a good option for summer mornings. Of course, its consumption is not limited to breakfast and you can prepare it as a great snack for your old parents. The calories in one glass of this smoothie are 280.
Green Smoothie for Weight Loss
Most people who have experience with weight loss diets have been advised to drink celery juice or green smoothies at least once. But celery juice, contrary to its many properties for weight loss, does not taste good. Our suggestion to you who are looking for a fat-burning and tasty drink is this dietary green smoothie.
Ingredients
- Celery: 4 stalks
- Big green apple: 1 pc
- Banana: 1 pc
- Grated ginger: 1/2 teaspoon
- Spinach: 2 cups
- Water: 1/2 cup
- Ice: 10 pieces
- Fresh lime juice: 1 and 1/2 teaspoons
How to prepare
Chop the celery. Chop and core the apple, but don’t peel it for more nutrients and fiber. Put the celery and apple together with the rest of the ingredients in a blender and mix. Each glass of this smoothie has only 130 calories.
Orange Smoothie
If you are tired of eating fruit and orange juice, we suggest that you definitely try the orange smoothie. This smoothie has a sweet, but orange taste. Grated orange peel gives a wonderful aroma to this smoothie and its taste will refresh you.
Ingredients
- Large oranges: 2 (or 3 medium oranges)
- Grated orange peel: 1/2 teaspoon
- Banana: 1 pc
- Greek yogurt: 1/4 cup
- Vanilla: 1/8 teaspoon
- Honey: 1 teaspoon
- Ice: 2 cups
How to prepare
To prepare grated orange peel, you only need to grate the orange part of the orange peel; so after grating the skin of the oranges, take the white skin and remove the seeds. Then put the chopped oranges in the blender with the rest of the ingredients and beat until smooth. Each glass of orange smoothie has 388 kcal and gives you about 2 times the daily requirement of vitamin C. Also, this smoothie contains a significant amount of fiber and will be useful for digestion.
Concluding Remarks
Dehydration is a common problem for most of the elderly because with age, people’s desire to drink water and other liquids decreases for various reasons. In this article, we have introduced healthy smoothies for elderly so that we can help them get more water in their bodies and improve their health. Some elderly strongly resist drinking water. If you live with such a senior, encourage him her to drink smoothies, milkshakes or sports drinks.
FAQs
What Are the Benefits of Healthy Smoothies for Elderly?
Smoothies offer a convenient way for the elderly to consume a variety of fruits, vegetables, and nutrients. They can help improve digestion, boost the immune system, and provide sustained energy. Additionally, smoothies can be tailored to specific dietary needs, such as those with dental issues or swallowing difficulties.
What Ingredients Should be Included in a Healthy Smoothies for Elderly?
A healthy smoothie for the elderly should include a balance of nutrients. This can include leafy green vegetables like spinach or kale, fruits like berries or bananas, a protein source such as Greek yogurt or protein powder, and a healthy fat like avocado or nut butter. It’s important to avoid added sugars and excessive amounts of ice.
How Often Should Seniors Consume Smoothies?
While smoothies can be a healthy addition to an elderly person’s diet, it’s important to balance them with other whole foods. Aim for 1-2 smoothies per day as part of a varied diet.