Super Healthy Breakfast Smoothie


Ingredients 
1 Banana,sliced
1 Avocado
25g washed spinach leaves
50g frozen summer berries
200ml almond milk
2tsp runny honey

Directions 
-Put sliced banana,avocado, spinach leaves , frozen berries , almond milk and runny honey in a blender
-biltz for few secondes ,adding 100ml water for a smoother consistency.
-pour the freshly made breakfast smoothie into a chilled glass and enjoy

what 1 serving of fruits really looks like 

Some diets require precision. Yes, even fruit portions.
what 1 serving of fruits really looks like
Photos by Grace Hitchcock for PopSugar / Via popsugar.com


Vitamins there sources and what they are essential for 




Vitamin A                 

         Source                      Orange Fruits and Veggies ,Dark Green Veggies,                                           Milk

         Essential for               Eyes , Immune System ,Skin

Vitamin B6 

      
          source                      Beans,nuts,red meat,fish,eggs,spinach

          essential for              brain function ,nerve function,red cell production. 


Vitamin B12 

            Source                    Milks, Eggs,Poultry,Red Meat,Fish

            Essential for            Nerve function,red cell production. 


Vitamin C 


            Source                   Citrus Fruits,Berries,spinach,tomatoes 

            Essential for           Bones,Teeth,Skin

Vitamin D


           Source                    Sunlight,Egg Yolk,Milk
  
           Essential for             Bones,Calcium Absorption




Vitamin E

            Source                    Nuts,Vegetable Oils ,Grains,Green Veggies

            Essential for             Red blood cells , Protect Cell Damage



Folik Acid

            Source                    Fruits,Dark Green Veggies 
     
            Essential for            Cell Health,Hearth Disease 




Vitamin K 

            Source                     Egg yolks , Dark Green Veggies

            Essential for             Blood Clothing

Niacin 

 
            Source                     Grain,Dairy Products,Nuts,Poultry

            Essential for              Promotes conversion of food to energy

Riboflavin

            Source                     Fish,Dark green veggies,Grains,Meat , Milk 

            Essential for              Energy,chemical process