Smoothies are made by blending different ingredients. They can be a healthy snack or part of a good breakfast. Smoothies contain vitamins and minerals that may help with digestion, hydration, and energy. Adding healthy superfoods can make them even more beneficial.
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Goji berries are small red fruits with a tangy-sweet flavor and a wide range of nutrients.
Key benefits:
- Good source of antioxidants, vitamins, and minerals
- Support immune function, healthy skin, mood, and eyesight
- High in helpful natural compounds like zeaxanthin and beta-carotene, which may help reduce inflammation, fight infections, and lower the risk of cancer
- Provide 7,500 IU of vitamin A per 5 tablespoons (tbsp), or about 250% of the Daily Value (DV);vitamin A helps support eye, teeth, and skin health, among other bodily functions
How to enjoy: You can buy goji berries in powdered or dried forms. They pair well with other fresh fruits, including bananas, blueberries, and strawberries. Add almond milk or yogurt for a touch of creaminess to help balance out the berries’ tart taste.
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Hemp seeds are tiny in size but dense in nutrition.
Key benefits:
- Represent a complete protein, meaning they contain all nine essential amino acids that the body cannot produce on its own
- Excellent source of omega-3 and omega-6 fatty acids, which help fight inflammation
- Contain 9 grams (g) of protein per 3 tablespoons, or 18% of the DV; protein is essential for repairing and growing muscle and can help you feel fuller longer
- Provide 1.2 grams of fiber per 3 tablespoons, or 4% of the DV; fiber helps regulate your blood sugar levels and supports a balanced gut microbiome (the diverse bacteria in your gastrointestinal, or digestive, tract)
How to enjoy: Mix hemp seeds into your smoothie to add texture and boost its fiber content.
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Leafy green vegetables like spinach, kale, and Swiss chard are a valuable addition to a well-balanced diet.
Key benefits:
- Rich in vitamins and minerals that support various bodily functions
- Linked to eye, heart, and immune health benefits
- Rich in vitamin K, which supports bone health
- High in antioxidants that help fight oxidative stress and reduce the risk of chronic (long-term) disease
How to enjoy: You can include most greens in your smoothie to add nutrients. Pair with a sweet fruit like berries, mango, or pineapple—you’ll get the benefits without noticing a difference in taste.
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Almonds can be a great addition to many smoothie varieties.
Key benefits:
- Rich in fiber, vitamins, minerals, and antioxidant and anti-inflammatory compounds
- Provide 6 grams of protein per ounce (oz), or 12% of the DV
- High in unsaturated fats, which can help lower your LDL (bad) cholesterol and reduce your heart disease risk
- Help you feel fuller longer and promote better blood sugar control by balancing out the carbs in a fruit smoothie with protein and healthy fats
How to enjoy: Almonds have a nutty flavor and pair well with various tastes and textures. Adding whole almonds to the blender can also thicken your smoothie.
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Chia seeds may be small, but they’re very nutritious.
Key benefits:
- Good source of antioxidants
- Provide 4.68 grams of protein per ounce, or about 9% of the DV
- Contain nearly 10 grams of fiber per ounce, or 35% of the DV
- High in omega-3s, which can help reduce inflammation related to chronic disease
How to enjoy: Chia seeds have a mild, nutty flavor that pairs well with most fruits, veggies, and proteins. Mix them into a smoothie or use them as a topping on a smoothie bowl for added nutrients and texture.
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Adding Greek yogurt to your smoothie is an efficient way to increase your protein intake.
Key benefits:
- Provides 15 grams of protein per three-quarters of a cup, or 30% of the DV; research has linked high-protein diets to health benefits like weight loss, muscle growth, and improved metabolism
- Contains probiotics, which help support a healthy gut microbiome; research shows that the gut plays a pivotal role in influencing disease risk, mood, and overall health.
How to enjoy: You can add plain Greek yogurt to most smoothie recipes. It adds a creamy texture and pairs well with almost any fruit.
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Avocados are a popular superfood that can add nutrition to your smoothie.
Key benefits:
- May help promote cardiovascular health, weight management, cognitive function, and gastrointestinal health
- Contain 9 grams of fiber each, or 30% of the DV
- Provide 13 grams of monounsaturated fatty acids (MUFAs) each; these healthy fats can help lower low-density lipoprotein (LDL) cholesterol and may help protect against heart disease and cancer
How to enjoy: Avocados add a creamy texture to smoothies. Their flavor is almost undetectable when blended with other ingredients.
You can include most foods in a well-balanced diet in moderation. However, certain ingredients may detract from the positive effect that smoothies can have on your health.
For example, experts recommend limiting added sugars—such as those from processed sweeteners or sweetened juices—to less than 10% of your total daily calories.
Consuming artificial sweeteners may change the gut microbiome and affect digestion. Natural sweeteners like honey or agave nectar may be easier to digest, but still count as added sugar.
Tips:
- Consider serving size: Too much sugar—even from fruit—in one sitting can cause a rapid blood sugar spike.
- Choose plain yogurt: Flavored yogurts often contain sweeteners. Adding fresh fruit adds no sugar and is higher in fiber.
- Avoid adding flavored syrups: These are typically high in added sugar and offer no nutritional benefits.
Follow these simple steps to make a smoothie:
- Gather your ingredients: Choose a liquid base, such as milk, coconut milk, almond milk, water, yogurt, or fruit juice. Then, select a combination of fruits, vegetables, seeds, and other solid ingredients you think will go well together. The more solid ingredients you include, the thicker your smoothie will be.
- Measure your ingredients: Portion each ingredient to your desired serving size. This will help you track the nutrition profile of your smoothie.
- Choose a sweetener: If whole food ingredients aren’t sweet enough for your liking, you can add a sweetener like agave nectar, honey, dates, or pure sugar. Try to limit artificial sweeteners.
- Blend: Add the ingredients to your blender and blend until smooth. Test for consistency, then continue to blend if needed. The longer you blend, the thinner the liquid will be. You can also thicken your smoothie by adding a few ice cubes.
Smoothies can help increase your intake of nutrients like vitamins, minerals, and antioxidants. You can easily adjust them to your taste preferences and health goals. Incorporating superfoods can support a healthy immune system, heart, digestive tract, skin, and brain, among other benefits.
