We have been taught since young to include fruits and vegetables in our diets as they play vital roles in keeping our guts and bodies healthy. But have you ever felt like you are not consuming enough fruits and vegetables in a day as you should? Well, you are not alone.
According to Prudential Singapore’s Health Literacy Poll conducted on 501 respondents back in 2017, more than half of the surveyed population are consuming less than the recommended portion of fruits and vegetables in a day, and nearly 70% of them do not know what the recommended intake is. While the recommended consumption of greens and fruits vary by factors such as age and gender, Singapore’s Health Promotion Board’s (HPB) recommendation is 2 servings of fruits and 2 servings of vegetables daily as part of a healthy eating pattern.
Yes, as much as we hate to admit it, our parents were right about eating more fruits and vegetables (damn it). Well, the good thing is, it’s never too late to start treating our bodies right.
What does 1 serving of fruit and vegetables look like?
The standard answer to the above question is ¾ of a 250ml mug. A simpler gauge would be just about the amount you could hold when your hand is cupped.
According to Healthhub.sg, here’s an example of what a serving would be like:
- 1 small apple, orange, pear or mango (130g)
- 1 wedge papaya, pineapple or watermelon (130g)
- 10 grapes or longans (50g)
- 1 medium banana
- 1 cup dried fruits (40g)
- 100g raw non-leafy vegetables
- mug cooked vegetables (100g)
- plate* cooked vegetables (100g)
That sounds too troublesome! Are there any other alternatives?
For those who prefer an easier and quicker way to achieve the daily recommended intake, drinking smoothies are probably the next best alternative. After all, what’s not to love about a cold cup of refreshing drink, especially under Singapore’s scorching heat? Whether you are craving for something sweet to sip on after a heavy lunch or you are hopping on to the bandwagon of juice cleansing detox, smoothies are definitely a popular choice for most as they are packed with nutrients and flavour.
What are smoothies?
Smoothies are made up of mixtures of fruits and vegetables pureed in a blending machine with water or ice. Dairy products such as yogurt and milk are typically added in the concoction with a dash of honey or syrup as sweeteners.
Do not confuse smoothies for fruit or vegetable juices though; while the concept of both beverages is very similar, the nutritional value varies between them.
The difference lies in the way they are being produced – juices are pressed, which means pulp from the fruits and vegetables is separated from the juice; whereas with smoothies, whole fruits/vegetables are put in the blender so that none of the fibrous goodness gets lost in its production.
Benefits of smoothies
Improve skin complexion
Depending on the ingredients loaded in smoothies, some do contain the vitamins which help protect the skin from potential UV ray damage, thus keeping it soft and supple. You can also choose to top off with ingredients such as honey and cinnamon which are also known to help with skin repair.
Boost metabolism
Research has shown that spicy ingredients like ginger and cayenne pepper can help boost calorie-burning metabolism, in addition to heating up the body which decreases hunger signals in the brain. Citrus fruits such as oranges and grapefruits are also known to pack a punch of Vitamin C that helps to metabolize fat faster.
Keep you full and curb cravings
Many of us tend to try losing weight by skipping meals, but end up snacking in between and that consequentially becomes counter-effective because we would tend to consume larger amounts of food ultimately. Smoothies generally take more time to break down in the stomach because of the fruit fibres they contain. And when food stays longer in the stomach, you stay full for a longer period of time. In addition, having a smoothie with the right ingredients such as apple cider vinegar and cinnamon can help stabilize blood sugar in the body which in turn helps to keep carb-cravings at bay.
Aids in digestion
Smoothies blended with fruits such as banana and green leafy vegetables like kale and spinach contain great sources of fibre and minerals which are much needed to keep the bowels healthy.
Helps to lower blood pressure
Foods high in potassium are good for reducing blood pressure as minerals present in these foods help moderate the effects of sodium on the body. Bananas and spinach are known to be rich in potassium and adding them to a smoothie can help to relax the walls of blood vessels which in turn lowers the blood pressure.
Helps to detoxify the body and encourages weight loss
Smoothies made with berries not only serve as great sources of antioxidants, they also contain enzymes that can help dissolve body fat which keeps the circulatory system healthy. In terms of detoxification, foods like papaya, ginger and beetroot can cleanse the body and remove toxins built up in the body tissues.
Great energy boosters
We all know that feeling – it’s 4pm and you are starting to feel slightly sluggish and the craving for a little pick-me-up to feel energized again just would not go away. Smoothies are great alternatives for snacks and caffeinated drinks. The energy boost from smoothies hits almost immediately and can get you going until dinner time. More importantly, it doesn’t stain your teeth like most caffeinated beverages do.
Perhaps what’s best about smoothies is that the ingredients are so readily available, and most of them inexpensive as well. Especially in this day and age, where the presence of online recipes is so accessible, people are further driven to DIY in the comforts of their own homes. For those who may not have the luxury of having a blending machine at home, fret not, as there are lots of great options out there for you to choose from as well.
Places to get your smoothie fix in Singapore
Smoothie Bar | A Poké Theory |
| Speciality |
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| Pricing | SGD 5.90 – SGD 7.50 |
| Website | |
| Address | Various outlets island-wide. Find your nearest outlet here. |
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| Operating Hours | Varies by location |
Smoothie Bar | Apples & Oranges |
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| Pricing | Contact for pricing |
| Website | |
| Address |
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| Telephone | 65 6702 0238 |
| Operating Hours | Varies by location |
Smoothie Bar | BE Smoothies |
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| Pricing | SGD 6.50 |
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| Address | Grab-and-Go locations · Physique Studio – 43B, South Bridge Rd, Singapore 058677 · The Loft Gym – 141 Middle Road, #01-02 Singapore 188976 · Platinum Fitness – 6A Shenton Way, #B1-04/05 OUE Downtown, Singapore 068815 · UFC Gym Singapore – 1 Raffles Link, #B1-47, Singapore 039393 · Lightweight Gym – 112 Lavender St, Singapore 338728 Self-pickup locations (prior arrangement needed) · 18 Howard Road · 33 Jalan Bahagia |
| Telephone | 65 9724 4929 |
| Operating Hours | Varies by location |
Smoothie Bar | Boost Juice Bar |
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| Pricing | Contact for pricing |
| Website | |
| Address | Various outlets island-wide. Find your nearest outlet here. |
| Telephone | Contact via main webpage |
| Operating Hours | Varies by location |
Smoothie Bar | Gorilla Press |
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| Pricing | SGD 13.98 for normal smoothies SGD 8 for raw smoothies |
| Website | |
| Address | 27 Tuas Bay Walk |
| Contact | Tel: 9178 8927 Email: [email protected] |
| Operating Hours | Daily, 10:00am to 6:00pm |
Smoothie Bar | HAAKON |
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| Pricing | SGD 6.90 – SGD 12.90 |
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| Address | · 313 Orchard Road, #B2-14 · Raffles @ Holland V, 118 Holland Ave, #01-03 · 1 Raffles Place, #01-11/12 · 11 Tanjong Katong, #02-K3 |
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| Operating Hours | Varies by location |
Smoothie Bar | HAYO |
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| Pricing | Contact for pricing |
| Website | |
| Address | 112 Middle Road, #01-00C Midland House, Singapore 188970 |
| Conttact | Tel: 6255 2270 Email: [email protected] |
| Operating Hours | Mon – Sun: 11:00am to 10:00pm |
Smoothie Bar | Kith Café |
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| Pricing | SGD 7.90 – SGD 8.90 |
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| Address | · 11 Cairnhill Road, Singapore 229724 · 9 Raffles Boulevard, #01-44/45, Singapore 039596 · 7 Rodyk Street, #01-28, Robertson Quay, Singapore 238215 · 350 Orchard Road, Level 2 Shaw Towers, Singapore 238868 Refer to full list of locations here. |
| Telephone | Contact via main webpage |
| Operating Hours | Varies by location |
Smoothie Bar | Llaollao |
| Speciality | Customizable smoothie with your choice of fruits, toppings and sauces |
| Pricing | Contact for pricing |
| Website | |
| Address | · Compass Mall, 1 Sengkang Square · Changi Airport, Terminal 3, Singapore · Bugis Junction, 200 Victoria St, Singapore · Wisma Atria, 435 Orchard Rd, Singapore Refer to full list of locations here. |
| Contact | Tel: 6705 2288 Email: [email protected] |
| Operating Hours | Varies by location |
Smoothie Bar | Loving Hut |
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| Pricing | SGD 6.90 – SGD 8.50 |
| Website | https://lovinghut.com.sg/ |
| Address | 229 Joo Chiat Road, #01-01, Singapore 427489 |
| Telephone | 65 6348 6318 |
| Operating Hours | Mon – Fri: 11:30am to 3:00pm Weekends & PH: 11:30am to 9:30pm |
Smoothie Bar | Milky Whey |
| Speciality | Smoothies · Kepler-B3RR1 (read as Kepler Berry) · Jupiter Thunder · Dark Matter · Comet 59 Smoothie Bowls · Solar Spark · Stellar Flare · Earth Cleanse 2.0 · Acai-clipse |
| Pricing | SGD 7.80 for smoothies SGD 9.80 for smoothie bowls |
| Website | |
| Address | OUE Downtown Gallery, 6A Shenton Way #03-31, Singapore 068815 |
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| Operating Hours | Mon – Fri: 8:00am to 7:00pm Closed on weekends & PH |
Smoothie Bar | New Zealand Natural |
| Speciality | 97% fat-free smoothies · Banana Rama · Berry’lishus · Strawberry Fields 99% fat-free smoothies · Berry Indulgence · Cool Sunrise · Mango Bongo |
| Pricing | Contact for pricing |
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| Telephone | Great World City – 9828 6251 Parkway Parade – 6345 7649 |
| Operating Hours | Mon – Sun: 10:00am to 10:00pm |
Smoothie Bar | Project Açaí |
| Speciality | Acai Smoothies · YOGI WANNABE-RRY · WHERE MY CHOCOLATE ABS? · BEACH BODY TO-GO Acai Bowls · ORIGINAL FLOWER BOWL · NUTS FOR ACAI BOWL · COCONUT YOGURT ACAI BOWL |
| Pricing | Contact for pricing |
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| Telephone | Contact via the main webpage |
| Operating Hours | Varies by location |
Smoothie Bar | Real Food |
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| Pricing | SGD 8.50 to SGD 9.80 |
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| Address |
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| Operating Hours | Varies by location |
Smoothie Bar | Seed & Soil |
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| Pricing | SGD 8++ to SGD 10++ |
| Website | https://seedandsoil.sg |
| Address | 1 Tanjong Pagar Plaza, #01-22, Singapore 082001 |
| Contact | Tel: 9644 0752 Email: [email protected] |
| Operating Hours | Mon – Fri: 8:00am to 6:30pm Sat: 10:00am to 5:00pm Closed on Sun and PH |
Smoothie Bar | Shake Farm |
| Speciality |
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| Pricing | SGD 7.50 to SGD 12 |
| Website | |
| Address |
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| Telephone | 65 9187 4407 |
| Operating Hours | Varies by location |
Smoothie Bar | Smoo’D |
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| Pricing | Contact for pricing |
| Website | |
| Address | 10 Tampines North Drive 4, #01-05 JTC Space, Singapore 528553 |
| Contact | Tel: 8399 9669 Email: [email protected] |
| Operating Hours | Tue – Sun: 12:00pm to 9:30pm Closed on Mon |
Smoothie Bar | The Daily Juice |
| Speciality |
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| Pricing | SGD 9 to SGD 10 |
| Website | |
| Address | 53 Serangoon Garden Way, Singapore 555949 |
| Telephone | SMS / Whatsapp: 97211321 Email: [email protected] |
| Operating Hours | Vending machine outside Anytime Fitness @ Serangoon Gardens operate 24/7 |
Smoothie Bar | The Social Space |
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| Pricing | SGD 12 to SGD 14 |
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| Operating Hours | Kreta Ayer: 9:00am to 5:00pm (closed on Tue) Marina One: 9:00am to 4:00pm (closed on Mon & PH) |
Smoothie Bar | Yolé |
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| Pricing | SGD 2.50 to SGD 6.95 |
| Website | https://www.yoleicecream.sg/ |
| Address | Outlets available island-wide. Find your nearest outlet here. |
| Contact | Tel: 6733 2500 Email: [email protected] |
| Operating Hours | Varies by location |
Editor’s Note:
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