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Smoothies that help you age well

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What you eat is essential to maintaining your overall health, even more so as the years go by.

Proteins are certainly among the nutrients that are good for longevitywhich are not only used to build or maintain muscles but are involved in almost all cellular functions.

Not consuming enough protein accelerates the loss of muscle mass, strength and function, while conversely, consuming a little more than the recommended amount improves muscle and heart health, supports the immune system, helps manage body weight and decreases the risk of developing chronic diseases.

However, many elderly people often struggle to take in the right quantities.

To overcome the problem, a good solution may be: add protein shakes to your eating routine or from ingredients that help you stay fit over time.

Protein shakes for healthy aging

Coffee smoothie

Put all ingredients except ice into a blender and blend until they blend evenly.

Slowly add ice and blend until creamy.

A glass of this smoothie helps approximately 25 grams of protein.

If the taste is too intense you can add a little stevia extract which makes the drink sweeter. You can also top it all off with cocoa beans to give an extra dose of antioxidants and potassium, a mineral that regulates fluid balance and plays a role in muscle and nervous function.

Chocolate Peanut Butter Smoothie

  • 1 cup unsweetened chocolate almond milk
  • 6 tablespoons peanut flour or powdered peanut butter
  • 1 large banana
  • 1 cup of ice
  • chocolate syrup, for garnish (optional)

Blend all the ingredients until a homogeneous mixture is obtained.

A glass of this smoothie helps approximately 27 grams of protein.

In addition to being very tasty, peanut butter goes perfectly with the flavor of chocolate and is also extremely beneficial because it is rich in proteins.

Furthermore, choosing the powdered one instead of the traditional creamy one allows you to reduce calories since a 2 tablespoon portion of peanut butter has around 188 calories and 16 grams of fat, while powdered peanut butter has only around 60 calories and 1.5 grams of fat.

Peaches and cream smoothie

  • 2 fresh peaches, cut and cored
  • 1 cup 2% cottage cheese
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 1 cup of ice

Place the peaches in the blender and blend until completely broken down.

Add the ricotta, maple syrup and vanilla extract and blend again until creamy.

Add ice, chop everything and serve immediately.

A glass of this smoothie helps approximately 17 grams of protein.

The proteins come from the ricotta, which also gives everything a creamy consistency, while the peaches ensure a good dose of vitamins C and A.

Vegan smoothie

Blend all the ingredients togetheralso adding a little ice if desired.

A glass of this smoothie helps approximately 27 grams of protein.

This drink is perfect for those who want to use only ingredients of plant origin. Its purple color is given by berries rich in antioxidants and excellent for fighting inflammation and counteracting aging.

The addition of almond butter gives this smoothie a creamy texture and adds fiber and healthy fats to the mix.

Strawberry and vanilla smoothie

  • 1 ½ cup milk
  • 1 ripe banana
  • 2 cups strawberries
  • ½ cup vanilla Greek yogurt
  • 2 tablespoons vanilla protein powder

Blend all the ingredients until you obtain a smooth and creamy consistency.

If the drink is not sweet enough, you can add a little sweetener.

A glass of this smoothie helps approximately 21 grams of protein.

This fresh and extremely summery drink combines the benefits of the proteins and probiotics of Greek yogurt with the antioxidant properties of strawberries, which also offer a significant supply of fibre, beneficial for longevity and maintaining a healthy intestine.

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