THE NUTRITION OF MILKSHAKES
The nutrition we get from the food that we eat is the fuel we use for our own bodies to work efficiently. It nourishes our bodies and keeps us away from various health disorders. Thus, it is very important to take note of the food we ingest and consume. As much as possible, we stick to those foods that help keep us fit.
One food – or in this case, drink – that we may take for granted as a good source of the much-needed nutrition is the milkshake. People do not actually realize the nutritive value of milkshakes. More often than not, they are commonly thought of as something to keep you refreshed, especially during the hot season. After drinking a milkshake, do you notice how sated you are, even though you didn’t eat anything with it? This is because the body’s daily requirement for food groups, like carbohydrates, vitamins, minerals, and proteins, were partially met with that dose of milkshake.
Milkshakes are very nutritious because of thier main ingredient – milk. Do you often wonder why newborn babies can actually survive, grow and develop normally by only drinking milk? Also, take note that no matter how young or old we are, nutritionists still advise us to drink a glass of milk daily for our bone development. Body builders also drink milk because they want to build their muscles through whey, which is actually an aggregate of protein molecules that helps the body with needed building blocks of proteins.
Milk is also a source of fat. The fat in milk cannot be neglected, as it is usually present to serve as your heat generator during very cold weather.
CARBOHYDRATES IN MILKSHAKES
Aside from the milk, milkshakes contain table sugar that can easily provide us with energy for our brains to function well.
Milkshakes can also contain fruit, which is a good source of vitamins and dietary fiber for better digestion. Most fruits, like strawberries, mangoes and other citrus fruits, are rich in vitamin C, which help combat diseases. It also helps boost our immune system.
FIBER IN MILKSHAKES
Fiber is a very important nutrient that our digestive, excretory, and even the cardiovascular system greatly benefit from. Fibers we can get in milkshakes are also found in most fruits and vegetables. It is good for digestion as it serves as cleaners of toxins and other unwanted fats that clog our digestive tracts. With fewer fats in our body, the cardiovascular system will surely have a healthier flow of blood and a more stable heart. The washing away of toxins and other remnants will also help our excretory system to perform its function well.
So a milkshake is not just a refreshing drink but a nutritional source, as well. Just go easy with the fats and the sugars and keep them loaded with fruits, instead.
BENEFITS OF BANANA MILKSHAKES?
Banana milkshakes seem like a sweet, indulgent treat, but when made with healthy ingredients, they provide essential nutrients. Use skim milk and frozen bananas to make an icy cold, thick milkshake in your blender without a lot of fat and calories. Add plain yogurt or fat-free frozen yogurt for extra thickness. Including other frozen fruits, such as strawberries or mango, adds more nutrients and enhances the flavor.
MEALS AND SNACKS
When you’re in a hurry in the morning and tempted to skip breakfast, a banana milkshake is a quick solution. It’s vital to have breakfast to provide the energy you need to start your day The Arthritis Foundation points out that people who skip breakfast tend to be less active for the rest of the day and are often more prone to overeating. If you need a snack later in the day, a banana milkshake is a good alternative to sugary or fat-laden snacks and will help you avoid an afternoon slump.
A milkshake made with just 1/2 cup of sliced bananas and 1 cup of skim milk is fat-free and contains 160 calories, making it a good addition to a weight-loss regimen. The milkshake is a good source of heart-healthy fiber and protein. The banana offers 9 grams of fiber and 1 gram of protein, while the milk contains no fiber and 8 grams of protein. A serving of banana contains 17 grams of carbohydrates and 1 cup of milk contains 12 grams of carbohydrates and 118 milligrams of sodium.
Milk is a good source of calcium, potassium, phosphorous and magnesium. A cup of skim milk contains 29 percent of your recommended daily intake of calcium and 11 percent of the potassium you need daily. Bananas also contain potassium, coming in at 11 percent of your daily needs in each half-cup serving. Calcium is essential for strong bones and teeth and aids in the functioning of blood vessels, muscles and nerves. Potassium is vital for a healthy heart and plays an important role in the healthy functioning of muscles and the digestive system.
A cup of skim milk provides 54 percent of your recommended intake for vitamin B-12. Deficiency of the vitamin often leads to problems such as anemia, tiredness, constipation and depression. Milk also contains small amounts of vitamins A and C. Bananas offer 10 percent of your recommended daily needs for vitamin C, which is important to maintain a healthy immune system and may play a role in helping to lower blood pressure.
BENEFITS OF CHOCOLATE MILKSHAKES?
While chocolate milkshakes hardly qualify as a health food, they offer some nutritional value thanks to the vitamins and minerals in the milk and ice cream used to make them. They count toward your daily dairy intake and help you reach the 3 cups daily recommended under U.S. Department of Agriculture guidelines. Enjoy chocolate milkshakes in moderation as part of a balanced diet, or make healthier chocolate milkshakes at home using some simple ingredient substitutions.
Chocolate milkshakes provide you with choline, a nutrient important for healthy nerve function. You use it to produce acetylcholine, a chemical that aids in brain communication and plays a role in muscle control. Choline also supports your metabolism and contributes to healthy cell membranes. A chocolate 10.6-ounce milkshake contains 51 milligrams of choline, providing 12 percent of the recommended daily intake for women and 9 percent for men, according to intake guidelines set by the Institute of Medicine.
CALCIUM AND PHOSPHORUS
Chocolate milkshakes promote bone health due to their calcium and phosphorus content. Both minerals contribute to hydroxyapatite, the mineral that hardens your bones and teeth. Phosphorus also nourishes your cell membranes and makes up part of your DNA, while calcium plays a role in nerve communication. Each chocolate milkshake provides you with 396 milligrams of calcium and 378 milligrams of phosphorus — 40 percent of your daily recommended intake of calcium and 54 percent for phosphorus, according to the Institute of Medicine.
The vitamin B-12 found in chocolate milkshakes promotes nerve health and supports healthy circulation. You need vitamin B-12 to make myelin — a protective substance that surrounds each nerve cell — as well as neurotransmitters, a family of chemicals that support nerve communication. Vitamin B-12 also contributes to hemoglobin production, which helps your red blood cells circulate oxygen. Each chocolate milkshake offers 1 milligram of vitamin B-12 — 42 percent of the vitamin B-12 you need in a day, recommended by the Institute of Medicine.
CONSIDERATIONS AND HEALTHIER OPTIONS
While chocolate shakes offer some nutritional value, they also contain lots of fat and sugar. Each milkshake contains almost 63 grams of sugar and 8 grams of fat, with 5 of those grams coming from harmful saturated fat. Limit your sugar intake by making your own milkshakes at home using healthful substitutions. Freeze Greek yogurt and then blend it with non-fat milk or almond milk, cocoa powder and a natural sweetener, such as stevia. This healthier version reduces the fat and sugar content of your meal so you can satisfy your chocolate craving without the guilt.
BENEFITS OF DRY FRUITS AND NUTS
Dry fruits and nuts everyday will keep diseases and stress away.
It is a known fact that dry fruits and nuts are packed with essential nutrients. Though available in small packages, they are an abundant source of proteins, vitamins, minerals and dietary fiber. Right from skin benefits to medicinal benefits, dry fruits and nuts give you every reason to include them in your diet. Some of the benefits are listed below:
KEEP HEART DISEASES AT BAY
A great way to prevent cardiovascular problems, dry fruits and nuts help reduce the risk of coronary heart problems. Nuts such as cashews contain mono-unsaturated fats, or the good fat that promote cardiovascular health. While pistachios contain vitamin B6 that prevents heart problems, dates protect us from atherosclerosis, which is a major cause of strokes.
With high iron levels, dry fruits like prunes, raisins, and apricots are essentials to fight or prevent anemia. Dry fruits have optimal levels of vitamins and minerals, and are a natural solution for weight management.
Dry fruits are a necessary portion in your daily diet – they help to maintain your cholesterol level. While cashews contain zero cholesterol, pistachios contain fats that are helpful in lowering high cholesterol levels. Rich in iron, phosphorus, potassium, and magnesium, raisins promote blood circulation. A daily dose of almonds, raisins, and pistachios will go a long way in maintaining your cholesterol levels.
IMPROVE HEMOGLOBIN LEVELS
Considered as a rich source of potassium, vitamin A, fiber, and copper, prunes help in maintaining high energy levels, while cashews with high copper concentration help in energy production. Almonds in particular, assist in the formation of new blood cells and are extremely effective in maintaining and improving hemoglobin level.
BENEFICIAL FOR CRUCIAL BODY ORGANS
Dry fruits contain the right blend of unsaturated fats, vitamin B, phosphorus, copper, and iron that are conducive for the proper functioning of the crucial organs of our body.
Raisins alone are a powerful source of calcium and vitamin A that are beneficial for bone formation and prevent weakening of vision. Containing high levels of magnesium and calcium, cashews support healthy muscles and gums. Termed as the ‘Brain Food’, walnuts contain omega-3 fatty acids that are essential for brain development.
A tasty and convenient snack, dry fruits and nuts are the ideal substitute for high-calorie snacks. With natural sugars and fiber, zero cholesterol and fats, and a variety of delectable flavors, dry fruits and nuts are an easy source of all essential nutrients. The right and regular mix of almonds, cashews, pistachios, dates, raisins and other dry fruits and nuts are all you need to maintain a healthy lifestyle. Browse through the wide assortment of delicious and nutritious dry fruits and nuts at DryFruit Basket.