Dr. Rhonda Patrick's Smoothie Recipe

Below is a great video from Dr. Rhonda Patrick.  Rhonda is a badass.  She has a Ph.D. in biomedical science from the University of Tennessee Health Science Center and her dissertation was published in Nature Cell Biology in 2012.

In video below Dr. Rhonda Patrick will share the smoothie she drinks every  morning and the nutritional benefits of each ingredient.  I also summarized/noted most of the points in case you have trouble following the video down below.

 

Key Points in the video are typed as shown in below.

  • Magnesium is at the center of the chlorophyll molecule and this is why leafy greens are a good source of magnesium.
  • Daily requirement for magnesium is about 350 to 400mg but it can be 10%-15% higher in athletes.
  • This smoothie contains 588mg of Magnesium.
  • There are over 300 enzymes in the body that require magnesium to function properly.
  • Enzymes that use and produce ATP also require magnesium.
  • ATP also needs to be bounded by magnesium to be biologically active.
  • Other Enzymes that require magnesium are DNA repair enzymes.  These enzymes repair any DNA damage that occurs.
  • Normal metabolism or immune function can cause DNA damage and the DNA repair enzymes repair the DNA to ensure a mutation does not occur.
  • Magnesium is also needed for DNA polimerasas and ligases which also make sure that mutation does not occur during replication.
  • Magnesium helps preventing Cancer by preventing mutations and assisting DNA repair enzymes
  • This Smoothie has 588 mg of Magnesium.
  • Additional to being a good magnesium source Kale is a good lutein and zeaxatin source which are carotenoids.  The carotenoids that are highly concentrated at the retina.  They filter out singlet oxygen which is damaging to the eye.  They also have antioxidant activity and fight aging.
  • Lutein zeaxatin improve the eye performance.
  • This smoothie contains 390 mg of Lutein and zeaxatin.
  • Kale is a good source sulfer containing compounds also known as sulforaphanes.  When kale is choped and chewed myrosinases enzymes which is present it kale starts breaking down the sulforaphanes down to isothiocyanates.  Isothicyanates are very healthy for the body.
  • It is good to eat Kale raw since the myrosinases enzymes are heat sensitive and won't be active if heated.  This alter the sulforaphane conversion to isothiocyanates which is not a good thing.  You will en up with less sulforaphanes if the kale is cooked.
  • It is still good to eat kale cooked since the magnessium and calcium content will be increased when cook so it is good to eat kale cooked and raw.
  • Isothiyanates are known for epingenetically turning genes on and off.
  • Isothiyanates turn off bad genes which are phase 1 biotransformation enzymes which are enzymes that convert pro-carcinogens in to active carcinogens.
  • Isothiyanates turn on good enzymes as well.  They turn on phase II detoxification enzymes which protect cells from DNA damage from carcinogens and from reactive oxygen species.
  • Isothiyanates also turn on anti-inflammatory genes and antioxidantenzymes such as gluthathione-S-transferases, quinone redutase, UDP-glucuronosyl transferases, glutamate cysteine ligase.  This helps with killing cancer cells since they prevent damage and activate tumor suppressor genes.
  • Rainbow chard has a large amount of vitamin K1.  About 65% of US population do not meet the vitamin K1 requirements.  The daily recommendation is about 90-120 mg a day.
  • There is two biologically active K vitamin forms.  These are K1 and K2.
  • These are cofactors to activate proteins in body to serve coagulation, remove calcium out of the blood gene to avoid calcification of vessels, deliver the calcium to the bones to maintain bone homoestatis.  
  • Smoothie has 5000 mg of K1.
  • Spinach is high in folate.  Spinach high in folate.  Folate is essential for incorporation of thymine in to DNA.   
  • When folate is low, the DNA misincorporates a different nucleotide, Uracil which is actually a part of RNA and not DNA.  This also happens when irradiated.  So having sufficient folate can be similar to being irradiated.
  • Folate is important for regulating epigenetics.
  • Folate is a precursor to methyl groups.  Methyl groups are an essential part of epigenetic regulation.
  • This smoothie has 480 micrograms of folate.
  • Carrots are a great source of betacarotene.  It is a carotenoid which is antioxidant but is provitamin A.  It converts to retinol which is vitamin A.
  • 34% of US population does not get adequate amounts of vitamin A.
  • Vitamin A is important for immune system function and for sight.  When the body has sufficient amount of vitamin A, the betacarotene  does not convert in to vitamin A but it is used as an antioxidant.
  • Tomatoes have a good amount of lycopene.  Lycopene is a carotenoid that has antioxidant capability.  It is aids in angiogenesis which is growing new blood vessels.
  • The smoothie has about 2500 micrograms of lycopene.
  • Avocado has good amount of potassium. 
  • Daily requirement is 4007 mg and 97% of American's do not meet this requirement.
  • This smoothie has about 5800 mg of potassium
  • Avocados have high vitamin E.  Includes tocopherols and tocotrienols.
  • Vitamin E prevents lipoproteins from being oxidized which is a major contribution factor to atherosclerosis. 
  • About 60% of Americans do not meet the daily vitamin E requirement.
  • Avocado has a good amount of mono unsaturated fat.
  • Fat increases the dietary absorption of carotenoids including lutein, zeaxatin, beta-carotine and lycopene.
  • The apple skin and blueberries have high amounts of flavonoids.  These are compounds that made in plants.  Apples have high quercetin epicatechin and blueberries have anthocyanidins.  These compounds protect the cell from DNA damage that is due to reactive oxygen species which can damage lipids and proteins in the cells.  The reactive oxygen species cause damage that lead to aging.  These flavonoids also activate phase II deactivation enzymes which means they assist with fighting carcinogens.   They also lower inflammation by inhibiting genes that activate inflammation.
  • Banana has lots of potassium and helps with the taste.
  • Flax seed is a good source of soluble fiber and alpha-linolenic acid which is the plant omega-3 acid.
  • This smoothie provides RDA for Vitamin A,B5, B6 ,C, folate, calcium, magnesium, manganese, Iron, copper, phosphorus, vitamin K, fiber, aloha-linolenic acid.