The old saying, “the darker the berries, the sweeter the juice” is in need of a modification. Recent research has shown that darker skinned berries contain higher concentrations of antioxidants than their lighter skinned brethren. Therefore, “the darker the berries, the higher the antioxidants” might be more appropriate.
Berries as a whole are already known to have more antioxidants than other fruits and vegetables. Most people are familiar with the health benefits of blueberries (and cranberries to a certain extent), but the darker berries aren’t getting the press they rightfully deserve.
Antioxidants can be thought of as the substance that gives fruits and vegetables their color, and measuring that antioxidant capacity using the ORAC (Oxygen Radical Absorbance Capacity) scale generally indicates that darker colored fruits and veggies have more antioxidant content.
By incorporating darker berries, such as blackberries, black raspberries, and acai into your smoothies you’re greatly increasing the antioxidant properties. Other dark berries that aren’t usually blended into a smoothie, but are beneficial from a health standpoint include black currants, chokeberries, and elderberries.
Now for an antioxidant rich dark berry smoothie recipe. Enjoy!
Dark Berry Smoothie Recipe
- 1 cup water
- 1 cup fresh or frozen blueberries
- 1 cup fresh or frozen blackberries
- 1/2 cup Greek yogurt (preferably full-fat)
- A little honey, stevia, or maple syrup to sweeten (optional)
- 1 cup fresh or frozen black raspberries
- 1 serving of your preferred protein powder
- 1/2 fresh or frozen banana
Add the ingredients into your high-speed blender and blend for around 30-45 seconds or until nice and smooth.
- Calories: 291
- Fat: 13g
- Protein: 7g
- Carbohydrates: 41g
- Fiber: 12g
- Sugar: 25g
- Vitamin C: 75% RDA
- Vitamin K: 73% RDA
- Calcium: 22% RDA
- Iron: 8% RDA
I would love to know if you try this dark berry smoothie – please leave a comment below. Happy Blending!