Smoothies have become an increasingly popular way to get a concentrated dose of nutrients from fruits and vegetables. Blending up raw fruits and veggies allows you to consume more produce in one sitting compared to eating whole fruits. Smoothies are also portable, easy to make, and can be customized to your personal nutrient needs and taste preferences.
But not all fruits are created equal when it comes to nutritional quality. Some provide more vitamins, minerals, fiber, and antioxidants than others. So which fruits pack the biggest nutritional punch for smoothies?
Berries
Berries are among the most nutritionally dense fruits you can add to smoothies. They are low in sugar and calories compared to other fruits yet rich in fiber, vitamins, minerals, and antioxidants.
Strawberries
Strawberries are an excellent source of vitamin C, providing 150% of the RDI per cup. They also contain manganese, folate, potassium, and antioxidants like anthocyanins and ellagic acid.
Blueberries
Blueberries have the highest antioxidant capacity of all common fruits and vegetables. They contain anthocyanins that may help reduce inflammation, insulin resistance, and belly fat. Blueberries are also high in vitamin K, manganese, and fiber.
Raspberries
Raspberries are packed with ellagic acid, an antioxidant with anti-inflammatory and anti-cancer effects. They also have more fiber per cup than nearly any other fruit.
Blackberries
Blackberries contain vitamin C, vitamin K, manganese, and fiber. They have high levels of anthocyanins that may protect against heart disease.
Acai berries
Acai berries are one of the most antioxidant-rich fruits in the world. They also contain heart-healthy fats, fiber, and minerals like potassium, magnesium, and copper.
Bananas
Bananas are one of the most popular smoothie additions for their creamy texture, sweet flavor, and nutritional benefits. Here are some of the top nutrients found in bananas:
- Potassium: Bananas are one of the most potent sources of potassium, providing 12% of the RDI in one medium fruit. Potassium helps regulate fluid balance and blood pressure.
- Vitamin B6: Bananas contain significant amounts of vitamin B6. This important water-soluble vitamin plays a role in over 100 enzyme reactions in the body.
- Vitamin C: With over 10% of the RDI in each banana, this fruit can help you reach your daily vitamin C needs.
- Manganese: Bananas are a good source of manganese, an essential mineral that acts as a cofactor for enzymes in amino acid, cholesterol, and carbohydrate metabolism.
- Fiber: Bananas provide 3 grams of fiber per medium fruit, helping to support regularity and colon health.
- Magnesium: Bananas contain magnesium needed for bone health, muscle function, nerve signaling, and blood sugar control.
The resistant starch in bananas may also promote gut health and improve blood sugar management. Bananas make smoothies creamy, add natural sweetness, and blend well with most other fruits and veggies.
Cherries
Cherries contain the following important nutrients:
- Vitamin C: Cherries have among the highest vitamin C contents of any fruit. One cup provides 27% of the RDI for this essential nutrient.
- Potassium: With 350mg of potassium per cup, cherries can help you hit the recommended daily intake of 4,700mg.
- Antioxidants: Cherries are bursting with anthocyanins, quercetin, catechins, and other antioxidants that fight inflammation and protect cells.
- Melatonin: Cherries naturally contain melatonin, a hormone involved in sleep-wake cycles. Enjoying cherries in the evening may help improve sleep quality.
Their anti-inflammatory compounds may help relieve exercise-induced muscle soreness and reduce arthritis symptoms. Try adding fresh or frozen cherries to smoothies for a nutritional boost.
Kiwifruit
Small but mighty, kiwifruits pack more vitamin C per ounce than most other fruits. One kiwi has 230% of the recommended daily intake for vitamin C. Kiwis also contain:
- Fiber: The fuzzy skin and green flesh of kiwis provide 5 grams of fiber in each fruit, supporting digestion.
- Vitamin K: Important for blood clotting, vitamin K is found in good amounts in kiwis.
- Potassium: With 350mg potassium per kiwi, this fruit helps replenish electrolytes lost through sweat.
- Antioxidants: Kiwifruits have antioxidant compounds like carotenoids, polyphenols, and flavonoids.
Try blending kiwis with spinach or other leafy greens for a nutrient boost.
Mangos
Mangos contain over 20 different vitamins and minerals, making them a nutritious choice for smoothies. They are particularly high in:
- Vitamin C: Mangos provide 100% of the RDI for vitamin C per cup. This key antioxidant supports immune function and neutralizes free radicals.
- Vitamin A: Mangos are high in antioxidant carotenoids like beta-carotene that convert to vitamin A. Vitamin A promotes eye and skin health.
- Fiber: With 2.6 grams of fiber in a cup, mangos feed healthy gut bacteria and promote regularity.
- Copper: Mangos are a good source of copper, which is important for energy production, melanin synthesis, and connective tissue health.
Combine mangos with spinach, avocado, yogurt, or milk for a tropical-flavored antioxidant boost.
Oranges
Sweet, juicy oranges are packed with vitamin C and other nutrients:
- Vitamin C: One large orange supplies 130% of the RDI for immune-supporting vitamin C.
- Folate: Oranges are a good source of folate, a B vitamin that plays key roles in DNA and cellular function.
- Potassium: Each orange contains around 237mg of potassium to help regulate fluid balance.
- Antioxidants: Orange flesh gets its vibrant color from antioxidants like beta-cryptoxanthin and zeaxanthin.
Try combining oranges with carrots, pineapple, turmeric, or ginger in smoothies.
Pineapple
In addition to its sweet, tropical flavor, pineapple offers these nutrients:
- Vitamin C: One cup of pineapple provides 131% of the RDI for vitamin C.
- Manganese: Pineapple is a rich source of manganese, which is important for bone health and enzyme function.
- Bromelain: Pineapples contain the enzyme bromelain, known for its anti-inflammatory properties.
- Fiber: Pineapples have 2.3 grams of fiber per cup to support healthy digestion.
Pineapple pairs well with leafy greens, yogurt, milk, peach, mango, or banana in smoothies. Choose fresh or frozen pineapple for the best nutrition.
Avocados
Technically a fruit, avocados have a unique nutrition profile compared to other fruits:
- Healthy fats: Unlike other fruits, avocados are low in carbs and high in monounsaturated fats that support heart health.
- Fiber: Avocados contain a whopping 10 grams of fiber per cup, important for gut and heart health.
- Potassium: With 28% of the RDI per cup, avocados help regulate blood pressure.
- Vitamin K: This important nutrient for bone health is found in good amounts in avocados.
For an ultra-creamy texture, add half an avocado to your favorite smoothie recipe. Avocado combines nicely with cocoa, almond milk, banana, or berries.
Pomegranate
Pomegranates have impressive health benefits thanks to the following compounds (per cup):
- Vitamin C: Pomegranates contain 30% of the RDI for vitamin C per cup.
- Vitamin K: Important for bone and heart health, pomegranates provide 36% of the RDI for vitamin K.
- Folate: Pomegranates have 12% of the RDI for folate, a B vitamin involved in cell growth and development.
- Potassium: With 666mg per cup, pomegranates help maintain healthy blood pressure.
- Antioxidants: Powerful antioxidants called punicalagins are responsible for pomegranate’s health benefits.
Try blending pomegranate seeds or juice into smoothies along with yogurt, greens, or berries.
Apples
Crisp, sweet apples contain the following nutrients:
- Fiber: One medium apple with skin provides 17% of the RDI for fiber, supporting heart and gut health.
- Vitamin C: Apples are high in immune-supporting vitamin C, with 14% of the RDI per fruit.
- Quercetin: As one of the most abundant antioxidants in apples, quercetin has strong anti-inflammatory effects.
- Vitamin K: Apples offer 9% of the RDI for vitamin K per fruit, which promotes proper blood clotting.
For smoothies, grate apples or use unsweetened apple sauce for creaminess without adding refined sugar. Apples pair well with almond butter, carrot, celery, spinach, or banana.
Dried Fruits
Dried fruits like dates, figs, prunes, cranberries, and raisins make great smoothie boosters by adding natural sweetness, fiber, and antioxidants. However, they are high in natural sugars and calories. Use dried fruits sparingly and opt for no sugar added varieties when possible.
Dates
Dates are loaded with the following nutrients:
- Fiber: Dates have over 7 grams of fiber per 3 dates, promoting digestion and heart health.
- Potassium: With about 400mg per date, dates help regulate fluid balance.
- Magnesium: Dates provide 14% of the RDI for magnesium in just 3 fruits. Magnesium is involved in over 300 biochemical reactions.
- Antioxidants: Dates contain antioxidant compounds like carotenoids, phenolics, and flavonoids.
Blend just 1-2 pitted dates into smoothies to add sweetness and binding ability.
Dried Figs
Dried figs are an excellent source of:
- Fiber: Figs provide 7 grams of fiber per 5-fig serving, essential for healthy digestion.
- Potassium: With over 350mg per serving, figs support proper fluid balance.
- Calcium: Dried figs contain some of the highest calcium levels of any dried fruit, with 93mg per serving.
- Polyphenols: As a good source of polyphenols, figs may help prevent chronic diseases.
Chop 1-2 dried figs and add them to smoothies for extra fiber and minerals.
Prunes
Prunes are packed with the following nutrients:
- Fiber: Prunes have 12 grams of fiber in a 1/4 cup serving, over 40% of the daily recommended intake.
- Potassium: Prunes contain 650mg of potassium per 1/4 cup serving to support fluid balance.
- Vitamin K: Important for bone and heart health, prunes provide 18% of the RDI for vitamin K per serving.
- Antioxidants: Prunes are rich in protective antioxidants like neochlorogenic acid.
Blend 2-3 prunes into smoothies to amp up the fiber content and promote regularity.
Dried Cranberries
Dried cranberries offer these nutrients:
- Vitamin C: Provide 18% of the RDI for vitamin C per 1/4 cup serving.
- Vitamin E: Cranberries contain vitamin E, a fat-soluble antioxidant that protects cells from damage.
- Manganese: With 22% of the RDI per serving, cranberries are high in manganese to support metabolism and nerve function.
- Polyphenols: Cranberry polyphenols like proanthocyanidins may improve heart health.
Mix 2-3 tablespoons of dried cranberries into smoothies for a tart antioxidant boost.
Raisins
Raisins are a good source of:
- Potassium: Provide 12% of the RDI for potassium per 1/4 cup serving for fluid balance.
- Iron: Raisins contain 5% of the RDI for iron, which helps transport oxygen and supports energy levels.
- Magnesium: With 11% of the RDI per serving, raisins help provide this important mineral.
- Polyphenols: Antioxidant polyphenols in raisins may reduce inflammation.
Add 1-2 tablespoons of raisins to smoothies to add natural sweetness and nutrients.
Conclusion
Loading up your smoothies with fruits that are packed with vitamins, minerals, fiber, and antioxidants is an easy way to maximize the nutritional value of your blended drinks. Berries, cherries, kiwis, mangos, and pomegranates provide an especially concentrated source of antioxidants to fight inflammation and disease. Bananas, avocados, apples, and dried fruits add nutrients like potassium, healthy fats, and fiber.
Aim for variety and include a rainbow of colors in your smoothies to take advantage of the unique health benefits of different fruits. Limit high sugar fruits like grapes, melons, and very ripe bananas, and watch your portion sizes of dried fruits, which are condensed sources of natural sugars. With the right mix of fruits, you can blend satisfying, nutrient-dense smoothies that fuel your body with wholesome nutrition.
