Nutrition experts insist ever more strongly in the need to consume fruits, vegetables and dairy products.

The arguments of nutritionists are based on the calcium that gives us milk and vitamins that make fruits are essential for the proper functioning of our body.

Despite the recommendations, many people consume these foods not because they are unattractive or inconsistent. Fortunately there is a simple solution: the preparation of shakes, with a mixture of both ingredients. In a few minutes with some minimal knowledge of cooking, we have a very nutritious preparation also can enjoy a wide variety of flavors, so many fruits on the market.

A full drink and easy to prepare

The shakes are two main ingredients: milk – or yogurt – and fruit. Affordable for all budgets, have the advantage of being in the market all year, because every season we can find many fruits that we can use to develop our drink.

On the one hand, he brings a considerable amount of calcium that comes from milk, and is essential for good bone development. Importantly, is the food that has a density greater than that taking daily calcium and a glass of this product, we cover more than a third of that in this mineral, our body needs. It also contains various proteins, including casein, with anticancer properties. To a lesser amount of fruit, also contains vitamins.

Moreover, the fruit provides us with high vitamin content of the ingredient lacking before. Vitamin A will be found on peaches, melons and cherries, the B in citrus and figs, among others, and C especially citrus fruits and strawberries. In addition, many fruits have high amounts of fiber.

With the shakes, we have all these properties with the same cup, so that it becomes a drink as complete. In preparing just have to mix the ingredients-milk, fruit and sugar to taste-in a bowl and beat until creamy but liquid.

Without fruit smoothies

Are fruit smoothies without ice cream, milk and syrup the same type of ice cream.

The ice cream can substitute for another ice cream if you have the proper syrup. For example, ice cream and strawberry syrup and milk can be served as strawberry milkshake.

Smoothie in the cup you put a scoop of ice cream of desired flavor, he adds a ladle of syrup tastes like ice cream. It adds a bucket of milk. The glass is placed in a mixer and beat.

Later, he moved the content to the glass of soda and served with a straw.
Are advised to consume at the time, adding if you like the top of the batter whipped cream, almond kernels, chocolate, etc.. to make it more decorative.

Fresh fruit smoothies

They are composed of fruit, fruit juice and syrups. Milk is not used because most of the fruit, to be sour, cut. The banana is one of the few fruits that allows the use of milk.

However, as an emulsion mixers get easily sometimes milk is used, in which case the batter should be eaten soon, as easily altered.

When you have the fruit in pieces, should be stored in locked boxes or bowls in the refrigerator. It should not be too much, because it happens.

The fruit salad is a mixture of pieces of various fruits and is used for various fruit shakes. He also served as a dessert (fruit salad or fruit salad), flavored with orange juice and sugar.

The shakes should always be served in glasses of soft drinks, together with straw.

Vitamins are essential for our body, so do not forget a series of warnings that we give to people who consume it with full guarantees and avoiding certain processes that end up with them.

The main source of vitamins are raw vegetables, so you must match or exceed the recommended 5 servings of vegetables or fresh fruits daily.

Similarly, it is important to avoid the processes that produce vitamin losses in excess, so pay attention to these tips:

* Avoid cooking food in excess. A lot of temperature or for too long.

* Add the food to be cooked in boiling water and instead bring water to boil with them inside.

* Avoiding the food is prepared (cooked, chopped or squeezed) long before eating.

* The skin of fruit or cereal shell containing many vitamins, so it should not remove it.

* Make good food choices when buying a better quality results in a higher nutritional value.

Although food processing, in most cases impairs vitamin content, some biological processes may increase the vitamin content in food. Some of them are:

* The fermentation of bread, cheese or other foods.

* Making yogurt with bacteria.

* The cured hams and sausages.

* The sprouted seeds, salad.

Similarly, it is worth noting that manufacturing processes, usually tend to destroy the vitamins. But someone can help reduce losses:

* The parboiled rice to get the vitamins and minerals from the shell from sticking to the heart of rice and not miss much by removing the shell itself.

* Remember, the paddy rice has 5 times more vitamin B1 (including vitamins) that is peeling.

* The quick-freezing preserves the properties of the frozen food better than homemade. If done well, can get a frozen food has more vitamins than fresh bought it.

* UHT sterilization processes, very fast, avoid excessive vitamin losses that a slower process. You can also reverse the effect of some vitamins such as destructive enzymes which are dispersed in orange juice.