Livestrong- HOW TO!

Natural supplements — such as seeds and healthy oils — can provide healthy fats, protein, fiber and nutrients to a smoothie. Depending on the type of supplement you are using, adding it during or after blending makes a difference to the consistency of your drink.

Step 1
Combine finely powdered supplements, such as spirulina powder, with the liquid ingredients of your smoothie. Spirulina is a blue-green algae that is rich in proteins, minerals, vitamins and antioxidants. It also contains gamma-linolenic acid, an essential polyunsaturated fatty acid. Spirulina powder supplements add an intense green color to your smoothie, and its grassy taste may affect the flavor of your smoothie. One teaspoon per glass is usually a good rule of thumb.

Step 2
Grind whole flaxseeds and add them to your smoothie. This natural supplement is rich in omega-3 fatty acids and fiber, making it beneficial for heart health, digestion and the immune system. Add a tablespoon of ground flaxseed to your smoothie and blend or stir with a spoon to ensure that it is uniformly mixed.

Step 3
Stir a teaspoon of chia seeds into a smoothie just before you drink it for a healthy dose of protein and antioxidants. They also offer omega-3 fatty acids and fiber. Chia seeds absorb water to form a gel-like substance and will thicken your smoothie. Add water if necessary to make your smoothie the right consistency.

Step 4
Boost the nutrient profile of your smoothie by adding flaxseed oil. Flaxseed oil contains healthy fats, but it does not offer the beneficial fiber that is found in flaxseeds. To avoid having the oil float on top of your smoothie, add a drizzle of flaxseed into the blender while making your smoothie.

Warnings
If you have a chronic disorder, such as kidney disease or heart disease, consult your doctor or a dietitian before adding supplements to your diet.

Tips
Grind only enough flaxseed to use in a day, and store whole seeds in a tightly sealed container to keep them fresh.

Store dry and liquid supplements in a cool, dry place or refrigerate if instructed on the label. Correct storage helps supplements last long and retain nutrients.

Things You’ll Need
Smoothie
Blender
Glass
Spoon
Natural supplement

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