As we transition to the cooler fall and winter months, an ice-cold smoothie for breakfast may not be as appealing anymore. Cooler foods may also be more challenging to digest. Avoiding frozen ingredients and adding particular spices to a smoothie, like cinnamon and ginger, and minerals, like magnesium, may assist digestion.
Cinnamon is anti-inflammatory and loaded with antioxidants. One study examined the antioxidant activity of 26 spices and determined that cinnamon was one of the most powerful, along with clove and oregano (even more so than garlic!). Following close behind these spices were sage, thyme, and rosemary. In addition, cinnamon has been shown to regulate blood sugar levels and reduce levels of ‘bad’ cholesterol while increasing our ‘good’ cholesterol.
How Magnesium Can Help Digestion
Adding magnesium to smoothies may improve digestion by activating digestive enzymes and relaxing the intestinal wall muscles. Magnesium can also ease constipation by increasing the water content of stools.
Ingredients
- 1 cup cashew milk (or any nut milk)
- 1 large organic apple or 2 small apples, chopped
- 1 cup oats
- 1 tbsp cinnamon
- 1 chunk of fresh ginger
- 1 tbsp ground flax seed
- 1 scoop Natural Calm magnesium citrate powder
Add all ingredients to a blender and give it a whirl. Enjoy!
In health, Dr. Dylan Cutler, Ph.D.
Pin for Later:
References
Shan B, Cai YZ, Sun M, Corke H. Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents. Journal of agricultural and food chemistry. 2005 Oct 5;53(20):7749-59.
Allen RW, Schwartzman E, Baker WL, Coleman CI, Phung OJ. Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. The Annals of Family Medicine. 2013 Sep 1;11(5):452-9.
Ou JZ, Cottrell JJ, Ha N, Pillai N, Yao CK, Berean KJ, Ward SA, Grando D, Muir JG, Harrison CJ, Wijesiriwardana U. Potential of in vivo real-time gastric gas profiling: a pilot evaluation of heat-stress and modulating dietary cinnamon effect in an animal model. Scientific reports. 2016 Sep 16;6:33387.
Wu KL, Rayner CK, Chuah SK, Changchien CS, Lu SN, Chiu YC, Chiu KW, Lee CM. Effects of ginger on gastric emptying and motility in healthy humans. European journal of gastroenterology & hepatology. 2008 May 1;20(5):436-40.
Hu ML, Rayner CK, Wu KL, Chuah SK, Tai WC, Chou YP, Chiu YC, Chiu KW, Hu TH. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World journal of gastroenterology: WJG. 2011 Jan 7;17(1):105.
This article is sponsored by Natural Calm Canada. I do not receive an affiliate commission on any purchases Natural Calm products.
Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences and knowledge obtained through lived experience and during my doctoral degree (PhD). However, I am not a medical doctor. The information in this blog is not intended as medical advice. Nutritional and supplemental choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.
Interesting, Cinnamon is used a lot in Greek cooking, along with oregano and cloves, all with medicinal effects,
That must be why I love those spices and herbs so much!