The Full Omega
The Full Omega has been designed to feature two principle components Omega 3 and magnesium. As a result of using high-quality ingredients that have incredible macro and micronutrient profiles, The Full Omega not only boasts high amounts of omega 3 and magnesium but also very high quantities of iron, vitamin K, and vitamin C to name just a few. All this whilst maintaining a good omega 3 to omega 6 ratio. The full Omega has a vibrant green color thanks to its two main ingredients kale and spinach.
Info about The Full Omega
How to make it – The Full Omega is a really easy smoothie to make. Grab the spinach and kale and wash them both in cold water. I like to start by filling the blender with the milk first and then adding the spinach and kale. You might find, depending on the size of your blender, that all the spinach and kale don’t fit in. If this is the case blend what you can and then once blended simply add the rest of the ingredients. Spinach and kale take up a lot of space before they are blended and very little afterward. The kale stem can sometimes be quite thick and may require extra time to ensure a smooth result so blend all of the ingredients for about 15-20 seconds and it is ready! Feel free to add an extra 50-100 ml of milk or water if the smoothie is too thick. If you desire a more creamy texture try adding low-fat Greek yogurt.
Macro Nutrients – The Full Omega has a total of 211 kcal so compared to a lot of other smoothies it is quite low in calories. The lowest calorie smoothie on the site is the Low-Calorie Start Smoothie and is just 178 kcal. It has 11.3 grams of fat. The chia seeds and sesame seeds contribute to around 7 grams of this fat with the rest coming from the soy milk. There are around 3 grams of monounsaturated fat and 6 grams of polyunsaturated fat. The smoothie is low in saturated fat, a total of 1.5 grams. The Full Omega is high in fiber, it has a total of 8.9 grams, which comes from the spinach and kale mostly. This is a low carb smoothie. With just 18 grams of carbohydrates and a high amount of fiber, the Full Omega has a low glycemic index. In addition to all this good news, it has a substantial amount of protein. The Full Omega has 14 grams of protein. Every ingredient provides at least some protein, spinach has about 2 grams, kale 3 grams, the chia seeds 1 gram, sesame seeds 1.7 grams and the soy milk has about 5 grams.
Micro Nutrients – Despite being relatively low in calories it is packed with a lot of vitamins and minerals. The Full Omega is absolutely loaded with vitamin K, it has a whopping 891 μg which works out to 742% of your RDI. Don’t worry the FNB (Food and Nutrition Board) have determined that due to the low toxicity of vitamin K at large dosages there is little risk and as such, they have not set an upper limit on vitamin K consumed through food.
The Full Omega boasts 127% of your RDI for vitamin A and 124% of your vitamin C.
In addition to all this, there is a host of other vitamins that The Full Omega has over 17% of your RDI. This smoothie also performs very well in terms of minerals. It has high concentrations of three minerals: iron, calcium, and magnesium. Spinach, kale and sesame seeds are all good sources of iron, together they provide us with 6.1 mg which is 76% of your daily needs. All of the ingredients are good sources of calcium, per 100 grams sesame seeds are the best but I wouldn’t recommend consuming that much. Finally, it has 185 mg of magnesium, just under half of your daily needs.
Extra Nutritional Information – The main characteristic of this smoothie is the Omega 3 and 6 fatty acids. The recommended daily intake of omega 3 is between 0.5 and 1.5 grams. The Full Omega provides your full dose of Omega 3. However, there is a small catch. The short explanation is that there are three types of omega 3: ALA, EPA, and DHA. EPA and DHA are both found in oily fish and algae oil. ALA is found in flaxseeds, chia seeds, green leafy vegetables and other plant-based products. ALA is a shorter chain fatty acid which has to be converted to EPA and DHA by the body. Unfortunately, the conversion process is not as efficient as we would like. Only 8-20% of ALA is converted to EPA and between 0.5 and 9% is converted to DHA.
SmoothFuel Nutritional Score
The Full Omega scored 79/100. This is a great score. As we have seen, this smoothie has a lot of great things going for it. It has high amounts of vitamins and minerals and not just high amounts of one or two but many. It has a low amount of saturated fat and good quantities of healthy fats, fiber, and protein. It scored a 70/100 for its macronutrients, 77/100 for its vitamins, 79/100 for minerals and received a slight bonus for having some polyphenols and antioxidants and having a good omega 3 to omega 6 ratios.