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Mango Banana Green Smoothie: The Ultimate 5-Minute Nutrient Powerhouse!

Many of my patients tell me that they don't have the time to cook and eat healthily.


Making a Mango Banana Green Smoothie only takes 5 minutes and is a very simple & delicious way to nourish your body and eliminate inflammation daily.

Ingredients:

1 cup of frozen mangos

1 banana

16oz baby spinach

1/4 cup chia seeds

2 tbsp cacao powder

32oz filtered water

32oz almond milk


Step-by-step for making a Mango-Banana Green Smoothie:

Blend for 2 minutes in a high-speed blender, and enjoy every sip!

** If you do not have a high-speed blender, pre-grind the chia seeds in a spice grinder. To get the best nutritional benefits from the chia seeds (do not purchase them pre-ground because they oxidize.


Try it out, and if you need more guidance and wellness coaching, contact us to schedule an appointment today!


Health benefits for avocado-banana green smoothie

Nutritional Benefits from a Chinese Medical Perspective

Mangos:

Mangoes are considered to be a cooling energy source in Chinese medicine.

They are known to:

  • Nourish yin and promote fluid production.

  • Strengthen digestion and ease constipation.

  • They support immune function due to their high vitamin C content.

  • Improve skin health and reduce the appearance of wrinkles.


Banana:

Bananas are considered a cooling food in Chinese medicine.

They are believed to:

  • Moisten the intestines and alleviate constipation.

  • Nourish yin and generate body fluids.

  • Calm the mind and reduce irritability.


Baby Spinach:

Spinach is considered a cooling food in Chinese medicine.

It is thought to:

  • Nourish blood and yin.

  • Clear heat and toxins from the body.

  • Support digestive health.


Chia Seeds:

While not traditionally used in Chinese medicine, chia seeds can be considered neutral to slightly cooling.

They are believed to:

  • Nourish yin and promote fluid production.

  • Support digestive health due to their high fiber content.


Cacao Powder:

Cacao is considered warming in Chinese medicine.

It is thought to:

  • Warm the spleen and stomach.

  • Boost energy and qi (vital life force).

  • Improve blood circulation.


Water:

Water is considered neutral in Chinese medicine and is essential for:

  • Nourishing yin and promoting fluid balance in the body.

  • Supporting overall health and bodily functions.


Almond Milk:

Almond milk, while not traditional in Chinese medicine, can be considered neutral to slightly cooling.

It is believed to:

  • Nourish yin and promote fluid production

  • Support digestive health


Summary

This combination of ingredients provides a balance of cooling and warming properties, which aligns with the Chinese medicine principle of maintaining harmony in the body. The cooling properties of mango, banana, and spinach are balanced by the warming effect of cacao, while the neutral elements like water and almond milk help to harmonize the overall effect.



Nutritional Benefits from a Western Medical Perspective


Mangos

Frozen mangos are rich in nutrients and offer several health benefits:

  • High in vitamin C, supporting immune function and collagen production.

  • Good source of vitamin A, which is important for vision and skin health.

  • Contains fiber, aiding digestion and promoting gut health.

  • Rich in antioxidants may help reduce the risk of chronic diseases.

  • May have anti-inflammatory properties, potentially benefiting those with inflammatory bowel disease.


Banana

Bananas are nutrient-dense fruits with numerous health benefits:

  • Excellent source of potassium, vital for heart health and blood pressure regulation.

  • Rich in vitamin B6, essential for brain health and neurotransmitter function.

  • Contains dietary fiber, promoting digestive health and regularity.

  • May help improve mood due to tryptophan content, which converts to serotonin.

  • Provides quick energy due to its carbohydrate content.


Baby Spinach

  • Rich in iron, essential for oxygen transport in the body.

  • High in vitamins A and C, supporting immune function and skin health.

  • Contains antioxidants, which may help protect against chronic diseases.


Chia Seeds

  • High in omega-3 fatty acids, which support heart health.

  • Provide a good source of fiber, aiding in digestion and promoting satiety.

  • Contain antioxidants, which may help reduce inflammation.


Cacao Powder

  • Is rich in flavonoids, which may have cardiovascular benefits.

  • Contain antioxidants, potentially reducing oxidative stress.

  • Provides a source of magnesium, which is important for various bodily functions.


Water

Water is essential for overall health and:

  • Helps maintain proper hydration.

  • Supports various bodily functions, including digestion and temperature regulation.


Almond Milk

  • Low in calories, making it suitable for weight management.

  • Often fortified with vitamins and minerals, such as calcium and vitamin D.

  • Lactose-free, making it a good alternative for those with lactose intolerance.


Summary

This combination of ingredients provides a wide array of nutrients and potential health benefits, from supporting heart health and digestion to boosting immune function and providing antioxidants.






Citations:

Sinocharm. (2024, July 23). Is it good to eat frozen mango?

Potsdam Food Co-op. (2023, April 11). Mango Magic 2.

Rare Fruit Council. (n.d.). Mango: the king of good health.

Lauricella, M., Emanuele, S., Calvaruso, G., Giuliano, M., & D'Anneo, A. (2017). Multifaceted health benefits of Mangifera indica L. (Mango): The inestimable value of orchards recently planted in Sicilian rural areas. Nutrients, 9(5), 525.

Ping Ming Health. (2021, August 23). Warming and cooling characteristics of common foods.

Healthline. (2024, February 6). 11 Health benefits of mangosteen (And how to eat it).

Fruitsandveggies.org. (n.d.). Why Should I Choose Frozen Mango? - Have A Plant. Retrieved February 15, 2025, from https://fruitsandveggies.org/expert-advice/why-should-i-choose-frozen-mango/

Eat This Much. (2014, November 4). Frozen Mango Nutrition Facts. https://www.eatthismuch.com/calories/frozen-mango-163245

WebMD. (2023, December 8). Bananas: Health Benefits and Nutritional Info Explained. https://www.webmd.com/food-recipes/health-benefits-bananas

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PR Newswire. (2017, June 1). New Human Studies Show Multiple Health Benefits from Consuming Mangos. https://www.prnewswire.com/news-releases/new-human-studies-show-multiple-health-benefits-from-consuming-mangos-300466899.html

Sinocharm. (2024, July 23). Is it good to eat frozen mango? https://www.sinocharm.com/news/is-it-good-to-eat-frozen-mango

Harvard T.H. Chan School of Public Health. (2024, November 7). Bananas. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/food-features/bananas/

Talcott, S., Talcott, S., & Talcott, S. (2017). Study shows mango consumption has positive impact on inflammatory bowel disease. Medical Xpress. https://medicalxpress.com/news/2017-07-mango-consumption-positive-impact-inflammatory.html

Gelgoog Freezer. (2023, July 17). Is Frozen Mango Processed. https://www.gelgoogfreezer.com/is-frozen-mango-processed/

WebMD. (n.d.). Health Benefits of Banana Peel. Retrieved February 15, 2025, from https://www.webmd.com/diet/health-benefits-banana-peel

Healthline. (2023, February 21). Bananas 101: Nutrition Facts and Health Benefits. https://www.healthline.com/nutrition/foods/bananas

Li, S., Kucharski, P., Ipadeola, A., Chandra, S., Nguyen, V., Lefebvre, D., Fabi, J. P., & Fabi, S. G. (2020). Prospective Evaluation of Mango Fruit Intake on Facial Wrinkles and Erythema in Postmenopausal Women: A Randomized Clinical Pilot Study. Nutrients, 12(11), 3381. https://doi.org/10.3390/nu12113381

Healthline. (2023, February 1). Mango: Nutrition, Health Benefits, and How to Eat It. https://www.healthline.com/nutrition/mango

Dr. Axe. (2024, July 29). Banana Nutrition: Gut Healer or Blood Sugar Disruptor? https://draxe.com/nutrition/banana-nutrition/

BBC Good Food. (2024, December 16). Top 5 health benefits of bananas. https://www.bbcgoodfood.com/health/nutrition/health-benefits-bananas


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