Minerals, Vitamins and Biology in Gbiota Smoothies
The main aim of a Gbiota smoothie is to improve gut health, but they also contain essential minerals, vitamins, and phytonutrients.
The plants used in Gbiota smoothies are selected to provide these essential nutrients and beneficial gut biology. However, two vitamins are not readily obtained from plants:
Vitamin D: best obtained from sunlight.
Vitamin B12: produced by fungi, not plants. The easiest way to add B12 to a smoothie is with malt extract, which also improves flavour. There is no need to worry about the sweetness, as the plants act as sugar blockers. Read about sugar blockers here.
Important Points About Gbiota Smoothies
People eating a typical Western diet usually have sugar-loving gut biology. While Gbiota smoothies include beneficial biology (prebiotics), this alone is not enough. These beneficial microbes must be fed the right foods so they can outgrow and outcompete sugar-loving bacteria.
Gut biology has a short life cycle and constantly renews. It takes around three weeks for sugar-loving microbes to die off, so one glass of Gbiota smoothie will not transform gut biology immediately — it takes time.
The fewer sugary foods you eat during this transition, the better. After this period, Gbiota smoothies act as sugar blockers.
Your current gut biology may struggle to process the high vegetable content at first, so start slowly with small servings and monitor your body’s response.
Some plants used in Gbiota smoothies contain gluten. If you are gluten-sensitive, inform your blender so they can avoid high-gluten plants like barley grass (an excellent sugar blocker). Start slowly and monitor for any issues.
Plant biology deteriorates immediately after harvest. To preserve the beneficial microbes, stock is not carried — it is strictly “pick and eat”. Speak to your blender about pre-ordering.
Regular Gbiota Smoothie
The regular Gbiota smoothie aims to provide a broad spectrum of minerals and vitamins.
Minerals are not a problem. If minerals are added to the soil and active biology is present to make them available to the plants, they will be absorbed into the plants — and then into us.
Vitamins are more challenging. Different plants provide different vitamins, so a variety of plants is used depending on seasonal availability.
There is no single fixed list of plants for vitamins. “Eat Your Vitamins” provides a list of all vitamins and the plants they can be obtained from. Many plants provide multiple vitamins, so smoothies can be made from a manageable number of plants without compromising nutritional diversity.
This is part of the Gbiota growing system:
- Avoid toxic chemicals, which can damage gut bacteria.
- Use “tipping”, a system of growing multiple plants at high density in nutrient-rich soil.
- Grow plants past the baby stage until roots develop enough to extract minerals and biology.
- Plants grown in Gbiota soil are natural prebiotics and probiotics.
- Only the new tips are harvested; the mother leaves remain to power regrowth.
The harvested tips are blended with small amounts of fruit (such as banana) for flavour and lightly blended to protect plant fibres. If you prefer a smoother drink, talk to your blender.
Gbiota Sugar Blocker Smoothie
Fats and sugars are not “evil”. They are essential sources of energy — but must be consumed in the right quantities.
The danger lies in sugar spikes. Modern processed sugars are absorbed rapidly, creating short-term spikes in blood sugar. Natural sugars take longer to enter the bloodstream.
Some plants, such as barley wheat, are excellent sugar blockers but contain gluten. Speak with your blender if you have sensitivities.
Gbiota Immunity Smoothie
A combination of zinc and Vitamin C is important for immune health. Plants such as lentils increase zinc levels, and many plants contain Vitamin C.
Adding plants rich in zinc and Vitamin C can support a healthy immune system, but:
Gbiota Iron Smoothie
Some women suffer from low iron levels. Plants like watercress can help increase iron levels naturally.
Common Plants and Their Benefits
| Vitamin A | Spinach, Carrot, Collards, Cantaloupe, Sweet Potato, Bell Pepper |
| Vitamin B1 (Thiamin) | Acorn squash, Brown Rice, Legumes, Sunflower, Yoghurt |
| Vitamin B2 (Riboflavin) | Almonds, Green vegetables, Mushrooms, Oats, Quinoa |
| Vitamin B3 (Niacin) | Peanuts, Rice |
| Vitamin B5 (Pantothenic Acid) | Broccoli, Peanuts, Sunflower, Soybeans, Yoghurt |
| Vitamin B6 | Banana, Chickpeas, Potatoes |
| Vitamin B7 (Biotin) | Spinach, Sweet potato |
| Vitamin B9 (Folate) | Avocado, Banana, Peanuts, Peas, Spinach, Wheat |
| Vitamin B12 | Yeast |
| Vitamin C | Bell pepper, Broccoli, Cauliflower, Guava, Kiwi fruit, Orange, Strawberries, Tomato |
| Vitamin D | Sunshine, Mushrooms |
| Vitamin E | Almonds, Avocado, Broccoli, Hazelnuts, Kiwi, Oats, Sunflower, Wheat |
| Vitamin K | Brussels sprouts, Collards, Kale, Mustard greens, Spinach, Pine nuts, Turnip greens |
| Calcium | Broccoli, Chia, Chinese cabbage, Collard greens, Kale, Okra, Spinach, Soy, Turnip, Yoghurt |
| Chloride | Celery, Olives, Salt, Seaweed, Tomatoes |
| Choline | Broccoli, Brussels sprouts, Cauliflower, Mushrooms, Potato, Kidney beans, Quinoa |
| Chromium | Banana, Basil, Black pepper, Broccoli, Garlic, Green beans, Potato, Wheat |
| Cobalt | Cabbage, Figs, Nuts, Green Vegetables, Sea vegetables |
| Copper | Almonds, Mushrooms, Peanuts, Soybeans, Sunflower |
| Fluoride | Black tea, Carrots, Strawberries |
| Iodine | Lima beans, Prunes, Sea vegetables, Spinach, Yoghurt |
| Iron | Broccoli, Dark Chocolate, White beans, Pistachio, Pumpkin, Tofu, Quinoa, Cashew, Chickpeas |
| Magnesium | Almonds, Brown rice, Oats, Pecans, Pineapple, Pumpkin, Spinach, Sweet Potato, Tofu, Wheat |
| Manganese | Almonds, Oats, Pecan, Pineapple, Pumpkin, Spinach, Sweet potato, Tofu, Wheat |
| Molybdenum | Kidney beans, Lentils, Lima beans, Mung beans, Oats, Peanuts, Peas, Tomatoes, Walnuts |
| Phosphorus | Vegetables, Almonds, Lentils, Pumpkin, Wheat |
| Potassium | Asparagus, Avocado, Apricots, Almonds, Banana, Brown rice, Beet greens, Lentils, Peaches, Pumpkin, Spinach, Yam |
| Selenium | Brazil nuts, Brown rice, Cheese, Oats, Spinach |
| Sodium | Salt (often in excess) |
| Sulphur | Cruciferous vegetables, Nuts, Whole grains |
| Zinc | Cashews, Cheese, Dark chocolate, Kidney beans, Lentils, Oats, Pumpkin |
| Amino Acids | Beans, Cheese, Lentils |
| Antioxidants | Berries, Apricots, Grapes, Pomegranates, Olives, Plums, Prunes, Herbs, Turmeric |
| MCT & LCT | Butter, Coconut oil, Lard, Palm oil, Yoghurt |
| Polyphenols | Artichoke, Broccoli, Curry, Green tea, Onions, Prunes, Strawberries |
| Omega 3 | Edamame, Flaxseed, Hempseed, Soy, Walnuts |
| Omega 6 | Apricots, Almonds, Blueberries, Celery, Corn oil, Hazelnuts, Olives, Pecans, Pomegranates, Rosemary, Sage, Soybean, Sunflower, Thyme, Walnuts |
| Prebiotics | Apples, Artichoke, Asparagus, Banana, Cocoa, Chicory, Flaxseed, Garlic, Leeks, Oats, Onion, Seaweed, Soybeans, Wheat |
| Probiotics | Vegetables grown in living soil, Apple cider, Buttermilk, Cheese, Dill pickles, Kefir, Olives, Natto, Tempeh |
| Resistant Starch & Fibre | Green bananas, Beans, Chickpeas, Peas, Lentils, Nuts, Oats, Potato starch, Red kidney beans |
Potatoes are high in potassium. This was not mentioned under foods high in potassium. Please rectify.