Papaya and amaranth smoothie: the health benefits of drinking it daily and how to prepare it
Including a drink with high nutritional content in your diet can be an option to improve your well-being.
Papaya and amaranth smoothie is an alternative that, in addition to being easy to prepare, provides various essential nutrients. Below are its benefits and the method for preparing it.
Properties of papaya This tropical fruit is known for its contribution to digestive health and other aspects of the body. Some of its main positive effects are:
- Contributes to digestion: Papain, an enzyme present in papaya, facilitates the breakdown of proteins and supports proper intestinal transit.
- Promotes nighttime rest: it contains choline, a compound that affects memory, muscle movement and sleep quality.
- Low calorie content and satiating effect: thanks to its high percentage of water and fiber, it helps regulate the feeling of hunger.
- Stabilizes glucose levels: it can be included in the diet of those seeking to control blood sugar, always in moderate portions.
Papaya has been noted for its ability to reduce cholesterol and blood pressure. Photo: iStock
Amaranth is a food with great nutritional value that complements papaya in this preparation. According to Healthline, its properties include:
- High fiber and protein content: helps maintain a balanced diet and prolongs the feeling of satiety.
- Source of manganese: This mineral is key for brain function and can reduce the risk of neurological disorders.
- Rich in magnesium: it intervenes in fundamental processes of the organism, such as DNA synthesis and muscular function.
- Provides phosphorus and iron: phosphorus strengthens bones, while iron is essential in the production of red blood cells.
Contains multiple vitamins and helps prevent diseases. Photo: iStock
The smoothie that results from the mixture of these ingredients provides fiber, vitamins, minerals and antioxidants . Its regular consumption can promote digestion, stabilize blood glucose, strengthen the immune system and improve bone health. In addition, it provides energy progressively and has a sweet taste with a creamy texture.
Preparation method To make this smoothie you need the following ingredients:
- 1 cup chopped papaya.
- 2 tablespoons cooked amaranth.
- 1 cup of milk or vegetable drink.
- Ice to taste.
- Honey or sweetener optional.
The process consists of blending all the ingredients until obtaining a uniform mixture. It is recommended to serve cold.
Consuming this smoothie daily contributes to satiety and nutritional balance. Photo: iStock
Bread has long been a staple food in the diet of many cultures due to its carbohydrate content. However, alternatives have now emerged that offer greater nutritional benefits and adapt to various dietary needs.
Among these options, a seed with characteristics similar to quinoa has gained popularity for its contribution of essential nutrients. Its versatility allows it to be included in multiple preparations, from vegetarian dishes to gluten-free recipes, as well as being used as a coating in different meals.
Properties and benefits of amaranth Amaranth is a seed with a high content of protein, fiber and minerals such as calcium, iron and magnesium . It is recommended to be consumed as part of a balanced diet, as it also has anti-inflammatory properties, which can be useful for people with chronic diseases or inflammatory processes. It can be incorporated into stews, salads, desserts and baked goods.
A study published in 2013 in the International Journal of Food Sciences and Nutrition highlighted that this seed is a relevant source of calcium, iron and zinc. In addition, its protein profile makes it a quality vegetable alternative, as it contains all the essential amino acids in balanced proportions.
Another of its characteristics is that it does not contain gluten , so it can be consumed by people with celiac disease or sensitivity to this protein.
Additional benefits of amaranth The consumption of this seed provides various health benefits:
- Contributes to muscle development: its high-quality protein and potassium content promotes the recovery and maintenance of muscle mass, especially when taken before or after exercise.
- Disease prevention: Contains squalene, a compound with antioxidant properties that protects cells from damage caused by free radicals, reducing the risk of tumor formation.
- It contributes to bone health: its concentration of calcium, magnesium, manganese and phosphorus strengthens bones and can reduce the likelihood of developing osteoporosis and osteopenia.
- Promotes weight control: thanks to its protein and fiber content, it generates a feeling of satiety and contributes to maintaining a balanced weight within a balanced diet.
- Strengthens the immune system: it provides antioxidants, vitamins A, C and E, as well as minerals such as selenium, which strengthens the body's defenses and reduces the risk of disease.
Experts say that incorporating this seed into your diet is easy due to its versatility. It can be added to smoothies, yogurts, fruit salads or mixed with cereals for breakfast.
It can also be used as a substitute for wheat flour in the preparation of breads, cookies and cakes, which is an alternative for those looking for gluten-free options. Another way to incorporate it is by replacing rice, pasta or quinoa in different recipes.
Before changing any eating habits, it is recommended to consult with a nutrition or health specialist.
Antioxidant smoothie to delay aging with only five ingredients | El Tiempo The Universal (Mexico) / GDA
More news in EL TIEMPO *This content was rewritten with the assistance of artificial intelligence, based on information from El Universal, and was reviewed by a journalist and an editor.
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