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Pregnant and green smoothies

  1. Green smoothies are simple to make and often contain a lot of fruit and vegetables. A glass can contain up to half of the recommended daily amount of fruit and vegetables. Countless variations are possible, so that, for example, a breakfast with a green smoothie does not become monotonous or boring. This makes drinking green smoothies an easy way to get enough fruit and vegetables during pregnancy. But how healthy are green smoothies really? What are the dangers involved? And can you also drink them during pregnancy?

Green smoothie

  1. A green smoothie is a smoothie based on fruit and vegetables, possibly with a dairy product added, such as milk or yogurt. Green smoothies are often healthier than fruit-only smoothies. This is because the added vegetables contain no sugar and the smoothie therefore contains fewer calories. Green smoothies are often made with a blender. Due to the preparation in a blender, the healthy fibers all end up in the smoothie, which is beneficial for bowel movements. This is not the case when using a juicer, where many fiber-containing peels remain in the centrifuge.


  1. There are supporters and opponents for drinking green smoothies. This is mainly due to the fact that green smoothies have health benefits, but also some disadvantages. In addition, there are many different types of green smoothie recipes, not all of which are equally healthy. There are also green smoothies without vegetables, for example based on banana, grape and kiwi. This variety contains a lot more sugar than a green smoothie made with many vegetables, such as a smoothie made from spinach, cucumber and strawberries. The preparation of the smoothie also has a major impact on health. Blender or hand blender preparation is preferable to using a juicer because of the fiber retention. Finally, it is important how long the smoothie is stored. Some vitamins, especially vitamin C, will dissipate very quickly. This makes it preferable to drink the smoothie immediately after preparation instead of keeping it in the refrigerator.

Vitamins and minerals

  1. A green smoothie consisting of vegetables and fruit, contains many vitamins and minerals. According to the disk of five, pregnant women should eat 250 grams of vegetables and two fruits per day. This amount is easy to use in two green smoothies. This means that two green smoothies as a supplement to a healthy diet contribute to an intake of sufficient vitamins and minerals. This is a nice bonus for pregnant women, because it is especially important to get enough vitamins and minerals during pregnancy.

Importance of vitamins and minerals

  1. There is a greater need for certain vitamins and minerals during pregnancy because they contribute to the development of the unborn baby. For example, vitamin B11 can prevent the development of an spina bifida and be

Vitamins and minerals in green smoothies

  1. Which vitamins and minerals are in a green smoothie depends on the recipe that is used. Common vegetables in green smoothies are leafy greens such as spinach, lettuce, kale and endive. Green leafy vegetables contain vitamins C, E and K, folic acid, iron, magnesium, potassium, calcium. Mixing leafy green vegetables with fruit in a green smoothie can even ensure that certain vitamins and minerals become even more absorbable for the body. For example, a smoothie with spinach and orange is rich in vitamin C from the orange and iron from the spinach. Since vitamin C promotes iron absorption, this is an ideal smoothie for pregnant women with anemia. Bananas and avocados contain vitamin B6, which promotes the absorption of folic acid from green vegetables. Especially by varying a lot with the types of fruit and vegetables that you use in the green smoothie, you ensure that you get enough of all types of vitamins and minerals.


  1. If a green smoothie contains a lot of vegetables, it contains fewer calories than a smoothie with a lot of fruit. This is because fruits contain more sugar. If you like to pay attention to the amount of calories, it is wise to use as many vegetables as possible in the smoothie. In addition, fruits such as banana and avocado contain more calories than other fruits. Additions such as sugar, whole milk or oatmeal can also significantly increase the number of calories in a smoothie. If you only work with fresh fruit and vegetables, a green smoothie of 250 milliliters contains about 100 to 150 kilocalories.


  1. The disadvantage of green leafy vegetables is that they contain a lot of nitrate. Nitrate can be converted into the harmful nitrite. Nitrite can bind to iron in the blood, causing an oxygen deficiency in the unborn baby. However, only a small amount of nitrate from the vegetable will be converted into nitrite, so there are no risks of harmful effects when eating vegetables containing nitrate.


  1. Many leafy green vegetables contain pesticides that can be harmful during pregnancy. Some pesticides have a hormone disruptive effect and can hinder the development of the fetus. They can also reduce fertility. Many hormone-disrupting pesticides have been found especially on lettuce. Few pesticides are found on broccoli, zucchini and white cabbage. If you want to go for safe, it is best to opt for organic. These vegetables are free of chemical hormone-disrupting pesticides. Organic vegetables can also contain natural pesticides, which can also be harmful to health.

Listeria Monocytogenes

  1. Raw vegetables can in some cases be contaminated with the Listeria bacteria. This bacteria can cause serious damage to the unborn child during pregnancy. An infection can lead to a miscarriage or stillbirth. However, sufficient quantities of Listeria bacteria must be present on the fruit or vegetable to be able to contract an infection. By washing the fruit and vegetables well, contamination can be prevented. However, one must be careful with pre-cut fruit and vegetables. These have already been kept in the refrigerator for a number of days before they reach the consumer's home. This is certainly the case when the expiration date has been reached. As a result, a possible Listeria contamination may already have grown to larger quantities. If you are pregnant, do not use pre-cut vegetables or fruit, but well-washed fresh vegetables. Finally, unpasteurized dairy products can also be contaminated with Listeria. Therefore, never make a smoothie with unpasteurized dairy.

Toxoplasma Gondii

  1. There is also a danger that raw fruits and vegetables contain the parasite Toxoplasma Gondii. Infection with this parasite during pregnancy can also lead to miscarriage or birth defects. For this parasite too, the risk of infection is smaller if the vegetables and fruit are washed well in advance.

Green smoothies during pregnancy

  1. Because a healthy diet with enough fruits and vegetables is important during pregnancy, green smoothies can be useful if you find it difficult to eat enough vegetables and fruit every day. There are a number of things to keep in mind when preparing a green smoothie:


  1. With green smoothies you can vary a lot. If you use the right fruit or vegetables, you will get the most out of your smoothie.

Winter smoothie

  1. You can make a green winter smoothie with real winter vegetables such as kale. Mix this with readily available fruit such as banana in winter. You can top this off with a portion of dairy and you have a delicious winter smoothie. Use a banana, 100 grams of self-cut and washed kale and top it up with 50 milliliters of semi-skimmed yogurt. Just blend well and your winter smoothie is ready.

Low calorie smoothie

  1. A low-calorie green smoothie is made with spinach and strawberries. Put 150 grams of washed strawberries, 100 grams of washed spinach and a quarter cup of water in the blender and make a smoothie.

Iron boost

  1. A green smoothie to restore your iron levels is made with iron-rich vegetables and vitamin C-rich fruit. Squeeze two oranges and put this in the blender together with 50 grams of washed spinach, 10 grams of parsley, 50 grams of washed lamb's lettuce and 10 grams of wheat bran. Do not add dairy products to this smoothie, as this can actually hinder iron absorption in the body.

Energy Boost

  1. For a healthy, creamy green smoothie that gives a lot of energy, add an avocado, a handful of unsalted nut mix, half a mango and 50 ml coconut milk to the blender. If you like it sweet, you can add a little honey or agave syrup if you like.

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