All Your Nutrient Needs In One Place
For those of you unfamiliar with Dr. Rhonda Patrick I highly recommend that you seek out her website at foundmyfitness.com and/or her Facebook page also FoundMyFitness. She is one of the most intelligent people out there and she is a phenomenal resource for health and wellness related information. She has been on the Barbell Shrugged Podcast and has her own YouTube channel as well. Check her out, start following her on Facebook and subscribe to her YouTube channel, I assure you you will be glad that you did. In the meantime this blog post is dedicated to her Micronutrient Power Smoothie. Dr. Patrick suggests that this one 64 ounce shake will satisfy the Recommended Daily Allowances (RDA) for almost all of you nutritional needs. She also provides an explanation as to why she includes the specific ingredients in question. Read up, write down the ingredients and start enjoying this morning smoothie. Then report back on how you are feeling.
Serving Size is ~64 fluid ounces (1.9 liters)
Ingredients (All Organic):8 large kale leaves
4-6 rainbow chard leaves with stems
3 cups (~710 ml) of baby spinach (a large handful)
2 medium to large carrots
1 tomato
1 large avocado
1 banana
1 apple
1 cup (~710ml) of blueberries (fresh or frozen)
1 tall shot glass of flaxseed (optional)
3 cups (~710 ml) of unsweetened flax milk
This is the micronutrient-dense smoothie that that all of us would benefit from drinking every morning. It will give you energy and
will deliver most of the vitamins, minerals, essential fatty acids, and fiber you need for the day,
plus, it is also satiating! A Blendtec or Vitamix blender are recommended because they demolish everything you put in
there with little to no effort. In this guide, you will find a discussion of a few of the important micronutrients in the smoothie
and an explanation of the important role they play in the human body. There is also a table with the
micronutrient content in each ingredient and the total.
Kale: High in Magnesium, Lutein, Zeaxanthin, and Sulforaphanes
Common to all the green leafy vegetables in this smoothie is the fact that they are all rich in magnesium. Magnesium is at the center of the chlorophyll molecule, which is responsible for the green pigment in plants so generally if you're eating green plants you can be pretty sure it is high in magnesium, and that's important because about 45% of the US does not meet the recommended daily allowance of just 350-400 milligrams (mg) of magnesium per day (1). This smoothie provides around 588 mg, more than the RDA. There are over 300 different enzymes in the body that actually require magnesium, including all the enzymes that use and produce ATP, the energetic currency of the cell, ATP must be bound to a magnesium ion in order to be biologically active. These functions of magnesium are required for short term survival, and if you can’t make ATP you simply can’t live, which means any magnesium the body has is going to maintain energy production (2). But enzymes needed for energy protection aren't the only enzymes that require magnesium to function, unfortunately, DNA repair enzymes do too (3). That means if you're not getting enough magnesium because your diet doesn't have enough green leafy vegetables then you're forcing your body to choose between meeting your immediate energetic needs and keeping your DNA from accumulating damage, a well-known initiator of cancer. Among the green leafy vegetables crammed into this smoothie, there is more kale than anything else. Aside from the magnesium, kale is also good source of lutein and zeaxanthin, two carotenoids that are taken up by the retina in the eye in very high concentrations. They serve two important functions in the eye: they filter out damaging singlet oxygen that is produced from blue light from the sun and they have antioxidant activity. Lutein and zeaxanthin are present in high amounts in kale. There is a total of 390 mg of lutein and zeaxanthin in this recipe. Kale is a cruciferous vegetable, which means it is also high in sulfur-containing compounds known as sulforaphanes that are broken down into other compounds known as isothiocynates (sometime referred to as IC3s). When kale is chopped or chewed, enzymes in the plant called myrosinases, break the sulforphanes into isothiocynates. Isothiocyanates are some good stuff, and it's one reason why I do like to get some raw kale in my diet. When you cook kale you lose these benefits. The isothiocynates are what turn on and turn off different genes inside our cells. They inhibit phase I biotransformation enzymes, a class of enzymes that is responsible for transforming procarcinogens into their active carcinogenic state. Isothiocynates also activate phase II detoxification enzymes, which are a class of enzymes that play a protective role from DNA damage caused reactive oxygen species and carcinogens. In addition, IC3s also activate tumor suppressor genes and inhibit inflammation.
Kale: High in Magnesium, Lutein, Zeaxanthin, and Sulforaphanes
Common to all the green leafy vegetables in this smoothie is the fact that they are all rich in magnesium. Magnesium is at the center of the chlorophyll molecule, which is responsible for the green pigment in plants so generally if you're eating green plants you can be pretty sure it is high in magnesium, and that's important because about 45% of the US does not meet the recommended daily allowance of just 350-400 milligrams (mg) of magnesium per day (1). This smoothie provides around 588 mg, more than the RDA. There are over 300 different enzymes in the body that actually require magnesium, including all the enzymes that use and produce ATP, the energetic currency of the cell, ATP must be bound to a magnesium ion in order to be biologically active. These functions of magnesium are required for short term survival, and if you can’t make ATP you simply can’t live, which means any magnesium the body has is going to maintain energy production (2). But enzymes needed for energy protection aren't the only enzymes that require magnesium to function, unfortunately, DNA repair enzymes do too (3). That means if you're not getting enough magnesium because your diet doesn't have enough green leafy vegetables then you're forcing your body to choose between meeting your immediate energetic needs and keeping your DNA from accumulating damage, a well-known initiator of cancer. Among the green leafy vegetables crammed into this smoothie, there is more kale than anything else. Aside from the magnesium, kale is also good source of lutein and zeaxanthin, two carotenoids that are taken up by the retina in the eye in very high concentrations. They serve two important functions in the eye: they filter out damaging singlet oxygen that is produced from blue light from the sun and they have antioxidant activity. Lutein and zeaxanthin are present in high amounts in kale. There is a total of 390 mg of lutein and zeaxanthin in this recipe. Kale is a cruciferous vegetable, which means it is also high in sulfur-containing compounds known as sulforaphanes that are broken down into other compounds known as isothiocynates (sometime referred to as IC3s). When kale is chopped or chewed, enzymes in the plant called myrosinases, break the sulforphanes into isothiocynates. Isothiocyanates are some good stuff, and it's one reason why I do like to get some raw kale in my diet. When you cook kale you lose these benefits. The isothiocynates are what turn on and turn off different genes inside our cells. They inhibit phase I biotransformation enzymes, a class of enzymes that is responsible for transforming procarcinogens into their active carcinogenic state. Isothiocynates also activate phase II detoxification enzymes, which are a class of enzymes that play a protective role from DNA damage caused reactive oxygen species and carcinogens. In addition, IC3s also activate tumor suppressor genes and inhibit inflammation.
Spinach: High in Folate
Next up on the list is spinach. There about a 3 cups of spinach in this smoothie. Spinach is a great source of folate. Folate is an important for the incorporation of thymidine, a RNA nucleotide into DNA. When there is not enough folate, the body mis-incorporates uracil (which is found in RNA) into DNA and this causes a type of DNA damage that is similar to being irradiated. Folate is also an important component to making methyl groups, which is one of the major factors that is used to make epigenetic changes to DNA, which is why folate plays a major role in epigenetics. The RDA for folate is 400 micrograms (μg) per day, this smoothie has around 480μg.
Rainbow Chard: High in Vitamin K
This recipe uses around 4 rainbow chard leaves with the stems. Chard is high vitamin K1. Approximately 65% of US population has inadequate intake of vitamin K1, which is set bet 90-120 micrograms per day. There are around 5,000 μg of vitamin K1 in this recipe.The are two main biologically active forms of vitamin K, vitamin K1 and K2. Both vitamin K1 and K2 are required cofactors for proteins that serve three major functions:
Next up on the list is spinach. There about a 3 cups of spinach in this smoothie. Spinach is a great source of folate. Folate is an important for the incorporation of thymidine, a RNA nucleotide into DNA. When there is not enough folate, the body mis-incorporates uracil (which is found in RNA) into DNA and this causes a type of DNA damage that is similar to being irradiated. Folate is also an important component to making methyl groups, which is one of the major factors that is used to make epigenetic changes to DNA, which is why folate plays a major role in epigenetics. The RDA for folate is 400 micrograms (μg) per day, this smoothie has around 480μg.
Rainbow Chard: High in Vitamin K
This recipe uses around 4 rainbow chard leaves with the stems. Chard is high vitamin K1. Approximately 65% of US population has inadequate intake of vitamin K1, which is set bet 90-120 micrograms per day. There are around 5,000 μg of vitamin K1 in this recipe.The are two main biologically active forms of vitamin K, vitamin K1 and K2. Both vitamin K1 and K2 are required cofactors for proteins that serve three major functions:
-
● Coagulation, which is the clotting of blood and proteins. This function is what the RDA
for vitamin K is based on.
-
● Preventing the calcification of the arteries and blood vessels by pulling calcium out of
the bloodstream and bringing it to bones.
-
● Maintaining bone homeostasis by enabling bones to get the calcium they need. Vitamin K1 is rapidly cleared from the circulation and goes to the liver where it activates
proteins that make sure the blood clots properly. You can imagine that is an important function
for short-term survival because if you get injured, you don’t want to hemorrhage and bleed out.
If enough vitamin K1 is adequate from the diet, then more of it can activate other proteins in
the blood stream that are very important for long-term survival because they prevent
calcification of the arteries and blood vessels. Calcification of arteries is involved in coronary
artery disease. Coronary calcium levels are associated with a four-fold increased risk of
cardiovascular disease, athlerosclerosis, and vascular dementia, all of these are diseases of
aging. If there is very little vitamin K1 in the diet then most of it will get sucked into the liver to
activate blood clotting proteins and the other proteins that prevent calcification of the arteries
will not get activated. Vitamin K2 can serve as a backup because it
does not go to the liver, rather, it stays in the bloodstream longer and activates the same
proteins that pull calcium out of blood vessels and bring it to the bones.
Carrots and Tomato: High Beta Carotene and Lycopene
Carotenoids are yellow, orange, and red pigments that are produced by plants. The most common carotenoids alpha- and beta-carotene, lutein, zeaxanthin, and lycopene. Carotenoids have antioxidant activity due to their unique structure. Some carotenoids can be converted into vitamin A, such as alpha and beta carotene. There are two medium size carrots in this smoothie. Carrots are are great source of beta carotene that is a pro-vitamin A carotenoid because it can be converted into Retinol. In addition, beta carotene also to has antioxidant activity. 34% of the population does not get enough vitamin A, which is essential for normal immune system function and vision. When the body has enough vitamin A, the beta carotene is used as an antioxidant and is not converted into vitamin A. This micronutrient smoothie has around 54 mg of beta carotene. Tomatoes are high in lycopene, which are a type of carotenoid that cannot be converted into vitamin A but is a very potent antioxidant. After it is absorbed it accumulates in most tissues in the body. Lycopene inhibits angiogenesis, which is the growth of new blood vessels and is a mechanism by which tumor cells grow and metastasize.
Avocado: High in Potassium, Vitamin E, and Monounsaturated Fat
This recipe usually calls for a large size avocado. Avocados are a great source of potassium, one large avocado has close to 1,000 mg. The adequate intake for potassium in adults is 4,700 mg (or 4.7g) per day and is really hard to get. Approximately 97% of Americans do not meet this requirement for potassium, which is based on intake levels that have been found to lower blood pressure, and minimize the risk of kidney stones. The smoothie has around 5,883 mg of potassium, which meets the RDA. Avocados are also a good source of mixed tocopherols, including alpha and gamma, and tocotrienols. 60% of US population does not get enough vitamin E, which prevents lipoproteins from being oxidized and is part of an important mechanism for preventing atherosclerosis. Avocados are also high in monounsatured fat, which happens to dramatically increase the absorption of all the carotenoids in the smoothie including betacarotene, lutein, zeaxanthin, and lycopene. The fat helps gives this smoothie a good consistency as well.
Apples and Blueberries: High in the Flavanoids Quercetin, Anthocyanins, Epicatechins
There is also a little fruit added to this smoothie. A whole apple with skin and a cup of frozen or fresh blueberries (depending on the season). The apple skin and blueberries are high in flavanoids, which are a large family of compounds that are produced by plants. Apple peels contain quercetin and epicatechins and blueberries are very high in anthocyanins. The flavanoids can bind and sequester free radicals (that are very reactive and can damage DNA, proteins, and lipids in the cell). Flavanoids are also xenobiotics so they activate phase 2 detoxification enzymes and antioxidant enzymes in the body. This is a general mechanism by which they lower inflammation and oxidation in the body, including the brain. They also inhibit angiogenesis and tumor metastasis.
Flaxseed and Flax Milk: High in Alpha Linoleic Acid
Flaxseed and flax milk are a good source of the plant omega-3 fatty acid alpha linoleic acid (ALA). Men can convert ~8% of ALA into EPA and 4% into DHA (13). Estrogen increases the conversion efficiency: 21% of ALA can be converted to EPA and 9% can be converted to DHA (13).
Flax Milk (3 cups or 710 ml)
ALA 3,600 mg
vitamin A 30 μg
vitamin B12 1.8 μg
calcium 1080 mg
phosphorous 315 mg
sodium 240 mg
Iron 0.5 mg
vitamin D2 600 IU
* Meets RDA
*⃟Flaxseed contains extra 6,388 mg of ALA and 8g of fiber.
This recipe usually calls for a large size avocado. Avocados are a great source of potassium, one large avocado has close to 1,000 mg. The adequate intake for potassium in adults is 4,700 mg (or 4.7g) per day and is really hard to get. Approximately 97% of Americans do not meet this requirement for potassium, which is based on intake levels that have been found to lower blood pressure, and minimize the risk of kidney stones. The smoothie has around 5,883 mg of potassium, which meets the RDA. Avocados are also a good source of mixed tocopherols, including alpha and gamma, and tocotrienols. 60% of US population does not get enough vitamin E, which prevents lipoproteins from being oxidized and is part of an important mechanism for preventing atherosclerosis. Avocados are also high in monounsatured fat, which happens to dramatically increase the absorption of all the carotenoids in the smoothie including betacarotene, lutein, zeaxanthin, and lycopene. The fat helps gives this smoothie a good consistency as well.
Apples and Blueberries: High in the Flavanoids Quercetin, Anthocyanins, Epicatechins
There is also a little fruit added to this smoothie. A whole apple with skin and a cup of frozen or fresh blueberries (depending on the season). The apple skin and blueberries are high in flavanoids, which are a large family of compounds that are produced by plants. Apple peels contain quercetin and epicatechins and blueberries are very high in anthocyanins. The flavanoids can bind and sequester free radicals (that are very reactive and can damage DNA, proteins, and lipids in the cell). Flavanoids are also xenobiotics so they activate phase 2 detoxification enzymes and antioxidant enzymes in the body. This is a general mechanism by which they lower inflammation and oxidation in the body, including the brain. They also inhibit angiogenesis and tumor metastasis.
Flaxseed and Flax Milk: High in Alpha Linoleic Acid
Flaxseed and flax milk are a good source of the plant omega-3 fatty acid alpha linoleic acid (ALA). Men can convert ~8% of ALA into EPA and 4% into DHA (13). Estrogen increases the conversion efficiency: 21% of ALA can be converted to EPA and 9% can be converted to DHA (13).
Micronutrient content in each ingredient and total:
Kale (8 leaves)
magnesium 200 mg calcium 633 mg lutein + zeaxanthin 389 mg potassium 2,062 mg vitamin C 504 mg beta carotene 25,174 μg vitamin B6 1.3 mg pantothenic acid 0.6 mg thiamin 0.6 mg riboflavin 0.6 mg niacin 4.4 mg folate 122 μg vitamin K 3,430 μg manganese 3.1 mg phosphorous 235 mg zinc 1.9 mg copper 1.3 mg selenium 3.8 μg iron 7 mg sodium 181 mg ALA 759 mg |
Spinach (per 3 cup or 1.5 chopped)
magnesium 72 mg calcium 90 mg lutein + zeaxanthin 57 mg potassium 167 mg vitamin C 25.2 mg vitamin K 441 μg beta carotene 5064 μg vitamin E 1.8 mg vitamin B6 0.3 mg riboflavin 0.1 mg niacin 0.6 mg folate 174.6 μg zinc 0.6 mg selenium 0.9 μg manganese 0.9 mg phosphorous 45 mg sodium 82 mg iron 2.4 mg choline 16.2 mg ALA 124.2 mg fiber 3 g |
Rainbow chard (4 leafs)
magnesium 180 mg calcium 276 mg lutein + zeaxanthin 22 mg potassium 1316 mg vitamin C 58 mg vitamin K 1592 μg beta carotene 7340 μg vitamin E 4 mg vitamin B6 mg pantothenic acid 0.4 mg niacin 1.6 mg folate 41 μg zinc 0.8 mg copper 0.4 mg selenium 4 μg manganese 1.2 mg phosphorous 100 mg sodium 410 mg choline 46.8 mg ALA 13.6 mg fiber 8 g |
Carrots (2 medium)
magnesium 39 mg calcium 25 mg lutein +zeaxanthin 0.6 mg potassium 416 mg vitamin C 8 mg beta carotene 107,71 μg vitamin B6 0.18 mg vitamin K 16.2 μg niacin 1.2 mg folate 23 μg selenium 0.2 μg zinc 0.3 mg iron 0.9 mg manganese 0.2 mg phosphorous 41 mg sodium 84 mg ALA 2.4 mg fiber 4 g |
Tomato (1 small)
magnesium 11 mg calcium 5.6 mg lutein + zeaxanthin 116 μg potassium 237 mg vitamin C 14 mg beta carotene 8,285 μg vitamin A 449 μg vitamin B6 0.8 mg vitamin K 8 μg pantothenic acid 0.2 mg riboflavin 0.1 mg niacin 0.7 mg folate 32 μg zinc 0.2 mg copper 0.1 mg selenium 0.4 μg iron 0.5 mg manganese 0.114 mg phosphorous 24 mg fiber 1.2 g lycopene 2,573 μg ALA 3.3 mg |
Avocado (1 large avocado)
magnesium 54 mg calcium 20 mg lutein + zeaxanthin 542 μg potassium 975 mg vitamin C 17 mg beta carotene 124 μg vitamin B6 0.52 mg Pantothenic acid 2.8 mg folate 175 μg vitamin K 41 μg vitamin E 3.83 IU manganese 0.28 mg phosphorous 104 mg ALA 150 mg fiber 14 g saturated fat 4.3 g monounsaturated fat 20 g |
Apple (1 medium)
magnesium 9 mg calcium 11 mg lutein + zeaxanthin 52 μg potassium 193 mg vitamin C 8.3 mg beta carotene 49 μg vitamin B6 0.72 mg folate 5.4 μg vitamin K 4 μg manganese 0.06 mg phosphorous 22 mg fiber 4 g quercetin 8 mg epicatechin 200 μg |
Blueberries (per 1 cup)
magnesium 9.8 mg calcium 23.8 mg potassium 95.2 mg vitamin C 2.4 mg vitamin E 0.4 mg beta carotene 50 μg niacin 0.9 mg zinc 0.9 mg iron 0.8 mg manganese 4 mg phosphorous 18.2 mg sodium 4.2 mg anthocyanins + proanthocyanins 300-400 mg |
Flax Milk (3 cups or 710 ml)
ALA 3,600 mg
vitamin A 30 μg
vitamin B12 1.8 μg
calcium 1080 mg
phosphorous 315 mg
sodium 240 mg
Iron 0.5 mg
vitamin D2 600 IU
Banana (small is ~100g)
magnesium 60.8 mg calcium 11.3 mg potassium 422 mg lutein + zeaxanthin μg vitamin C 10.3 mg beta carotene 45 μg vitamin B6 0.4 mg vitamin K 0.6 μg vitamin E 0.1 mg pantothenic acid 0.4 mg riboflavin 0.1 mg niacin 0.8 mg folate 23.6 μg choline 11.3 mg zinc 0.2 mg copper 0.1 mg selenium 1.2 μg iron 0.3 mg manganese 0.3 mg phosphorous 26 mg fiber 2.6 g ALA 31.9 mg |
Total (without flaxseed)
magnesium 588 mg* calcium mg 2,116 mg* potassium 5,883 mg* vitamin K 5,239 μg* vitamin C 630 mg* vitamin E 9 IU vitamin A 4,530 μg* vitamin D2 600 IU beta carotene 53.5 mg vitamin B6 3 mg* pantothenic acid 4.4 mg* vitamin B12 1.8 μg thiamin 0.6 mg riboflavin 0.9 mg niacin 10 mg folate 480 μg* manganese 9.6 mg* phosphorous 700 mg* zinc 4.5 mg copper 1.9 mg* selenium 10 μg iron 10.8 mg* sodium 985 mg lutein + zeaxanthin 390 mg ALA 4,684 mg* *⃟ fiber 49 g* *⃟ |
* Meets RDA
*⃟Flaxseed contains extra 6,388 mg of ALA and 8g of fiber.
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