Smoothies are a delicious and nutritious blended drink made from fruits, vegetables, dairy products, and other ingredients. They are a great way to get a concentrated dose of nutrients first thing in the morning or as an energizing snack. With endless combinations of ingredients you can put in smoothies, what are some of the best and most nutritious mixes? Here we will explore some of the top ingredients to use in smoothies and why they make healthy additions.
Fruits
Fruits are often the base of smoothies and provide ample vitamins, minerals, fiber, phytonutrients, and antioxidants. They also contribute sweetness and flavor. Some great fruits to use are:
Berries
Berries like strawberries, blueberries, raspberries, and blackberries are packed with vitamin C, manganese, and antioxidants called anthocyanins that reduce inflammation. The fiber in berries also helps feed good bacteria in the gut. Use fresh or frozen berries.
Bananas
Bananas provide potassium, vitamin B6, vitamin C, fiber, and magnesium. They have a creamy texture that makes smoothies thick and satisfying. Use ripe bananas for sweetness or green bananas for less sugar.
Mangoes
Mangoes are high in vitamins A and C as well as fiber. They have a tropical flavor that complements other smoothie ingredients. Use fresh or frozen mango chunks.
Pineapple
Pineapple contains bromelain, an enzyme with anti-inflammatory properties that aids digestion. It also provides vitamins C and manganese. Pineapple gives smoothies a tangy tropical taste.
Cherries
Cherries are packed with antioxidants like anthocyanins and vitamin C. They also contain melatonin to promote sleep. Use fresh or frozen pitted cherries.
Apples
Apples add fiber, vitamin C, and quercetin, an antioxidant that may protect brain health. They have a sweet-tart flavor that works well in smoothies. Use cored fresh or frozen apples.
Pomegranate
Pomegranate seeds (arils) provide vitamin C, vitamin K, and potent antioxidants like punicalagins. Blend fresh or frozen pomegranate arils into smoothies.
Citrus Fruits
Oranges, grapefruits, lemons, limes, and tangerines are packed with vitamin C and antioxidants. Use juice and/or peeled fruit segments for bright citrusy flavor.
Vegetables
Adding veggies to smoothies amps up the nutritional content even more. Some great options include:
Spinach
Spinach provides vitamin A, vitamin C, iron, magnesium, and antioxidants. It has a mild flavor that blends well in smoothies. Use fresh baby spinach or frozen leaf spinach.
Kale
Kale contains vitamins A, C, and K, potassium, magnesium, and antioxidants. It has a slightly bitter, earthy taste. Use fresh kale leaves or frozen chopped kale.
Carrots
Carrots are loaded with vitamin A (as beta-carotene) and provide vitamin K, potassium, and fiber. They have a slightly sweet flavor. Use fresh or frozen grated carrots.
Beets
Beets offer nitrates, antioxidants, and nutrients like folate, manganese, potassium, vitamin C, and fiber. They create bright pink smoothies with an earthy, sweet flavor. Use fresh or cooked beets.
Sweet Potatoes
Sweet potatoes give smoothies an omega-3 fatty acids, vitamin A, vitamin C, manganese, and fiber. Use roasted or boiled and peeled sweet potato chunks.
Avocado
Avocado provides heart-healthy monounsaturated fats, fiber, folate, vitamin K, and potassium. It makes smoothies rich, creamy, and satisfying. Use fresh avocado chunks.
Dairy and Alternatives
Dairy products and non-dairy alternatives add protein, calcium, vitamins, and healthy fats to smoothies. Good options include:
Greek Yogurt
Greek yogurt provides protein, calcium, probiotics, vitamin B12, potassium, and phosphorus. It has a thick, creamy texture. Use plain nonfat or low-fat Greek yogurt.
Kefir
Kefir offers protein, calcium, probiotics, vitamin D, and vitamin A. It has a tangy taste and creamy consistency. Use plain low-fat kefir.
Almond Milk
Almond milk gives smoothies protein, vitamin E, manganese, and antioxidants without dairy or saturated fat. Opt for unsweetened varieties.
Soy Milk
Soy milk provides protein, vitamin A, vitamin D, and isoflavones that may lower heart disease risk. Use plain unsweetened soy milk.
Cashew Milk
Cashew milk has a creamy consistency and is a good source of copper, magnesium, potassium, zinc, iron, and vitamin K. Use unsweetened cashew milk.
Hemp Milk
Hemp milk delivers protein, omega-3 fatty acids, vitamin E, phosphorus, magnesium, iron, zinc, and calcium. It has a nutty flavor. Use plain unsweetened hemp milk.
Coconut Milk
Coconut milk gives smoothies healthy fats and manganese. Opt for light canned coconut milk.
Seeds
Seeds amp up the nutritional content of smoothies with healthy fats, protein, fiber, and micronutrients. Great options are:
Chia Seeds
Chia seeds provide omega-3 fatty acids, protein, manganese, phosphorus, and antioxidants. They create a thick, gel-like texture.
Flaxseeds
Flaxseeds offer omega-3 fatty acids, lignans, fiber, protein, manganese, and magnesium. Use ground flaxseeds to maximize nutrients.
Hemp Seeds
Hemp seeds contain protein, omega-3 and omega-6 fatty acids, magnesium, iron, zinc, potassium, vitamin E, phosphorus, calcium, and vitamin B6. Add to smoothies for nutrients and healthy fats.
Pumpkin Seeds
Pumpkin seeds give smoothies protein, zinc, magnesium, copper, manganese, phosphorus, iron, and plant compounds like carotenoids.
Sunflower Seeds
Sunflower seeds provide healthy monounsaturated and polyunsaturated fats, protein, magnesium, selenium, vitamin E, copper, vitamin B6, folate, and more.
Nut Butters
Nut butters make smoothies richer, creamier, and more filling. They also boost protein, healthy fats, fiber, vitamins and minerals. Try these:
Almond Butter
Almond butter delivers protein, vitamin E, magnesium, manganese, monounsaturated fats, calcium, phosphorus, and iron.
Peanut Butter
Peanut butter provides protein, magnesium, potassium, heart-healthy monounsaturated fats, vitamin E, vitamin B6, biotin, and more.
Cashew Butter
Cashew butter offers protein, magnesium, phosphorus, zinc, iron, good fats, vitamin K, and vitamin B6.
Macadamia Nut Butter
Macadamia nut butter gives smoothies protein, fiber, omega-3 and omega-6 fatty acids, manganese, thiamine, magnesium, and iron.
Oats
Oats add whole grains, fiber, and protein to smoothies. Options like old fashioned oats, steel-cut oats, and oat bran work well.
Protein Powders
Adding a scoop of protein powder amplifies the staying power of smoothies:
Whey Protein
Whey protein provides branched-chain amino acids like leucine that promote muscle growth and recovery. Choose unflavored or vanilla whey protein.
Plant-Based Protein
Protein powders from sources like peas, brown rice, and hemp give smoothies a vegetarian protein boost. Look for unsweetened varieties.
Collagen Peptides
Collagen peptides deliver protein plus collagen types I and III for skin, hair, nail, and joint health. Unflavored collagen blends easily into smoothies.
Spices and Herbs
Spices and herbs punch up the flavor of smoothies while also providing protective compounds:
Cinnamon
Cinnamon has antioxidants that reduce inflammation and lower blood sugar and triglycerides. Add a dash of ground cinnamon to smoothies.
Ginger
Ginger contains gingerol, an anti-inflammatory and antioxidant substance that aids digestion. Use fresh grated ginger or ground ginger powder.
Turmeric
Turmeric offers curcumin, a powerful anti-inflammatory antioxidant that boosts immunity and fights cell damage. Add ground turmeric powder.
Cacao Powder
Cacao powder gives smoothies antioxidants like flavonols along with magnesium, iron, and fiber. Opt for unsweetened raw cacao powder.
Vanilla
Vanilla provides antioxidants like vanillin. Use real vanilla extract or vanilla bean powder.
Cinnamon
Cardamom has antioxidant and anti-inflammatory benefits that support heart and gut health. Add ground cardamom powder.
Liquids
The liquid base helps blend smoothie ingredients to a drinkable consistency. Good options include:
Water
Water allows the flavors of ingredients to shine through. Filtered water is best.
Almond Milk
Almond milk creates a creamy, nutty base for smoothies without adding dairy.
Coconut water
Coconut water provides electrolytes like potassium and has natural sweetness.
Cold Brew Coffee
Cold brew coffee can lend smoothies an energizing caffeine kick.
Green Tea
Green tea gives smoothies antioxidants like EGCG that boost heart and brain health.
Kombucha
Kombucha adds probiotics, enzymes, and ting carbonation to smoothies.
Natural Sweeteners (Optional)
If you want to sweeten your smoothie, these natural options are healthier than refined sugar:
Medjool Dates
Medjool dates offer an unprocessed source of sweetness with fiber, potassium, magnesium, copper, manganese, and antioxidants.
Maple Syrup
Maple syrup provides trace minerals like zinc and manganese along with antioxidants.
Raw Honey
Raw honey gives smoothies live enzymes, antioxidants, minerals, and natural sweetness.
Stevia
Stevia is a no-calorie sweetener extracted from the stevia plant. It is 200-400 times sweeter than sugar.
Monk Fruit
Monk fruit (luo han guo) is another no-calorie sweetener that is 150-200 times sweeter than sugar.
Boosts
Finally, you can add in these “boosts” for extra nutrition:
Wheatgrass
Wheatgrass juice powder gives smoothies vitamins A, C, and E, amino acids, chlorophyll, minerals and antioxidants.
Spirulina
Spirulina powder adds antioxidants, protein, iron, calcium, vitamin K, and anti-inflammatory properties.
Maca
Maca powder provides over 20 amino acids, enzymes, minerals, vitamins, and adaptogens to enhance energy and mood.
Chlorella
Chlorella powder offers protein, omega-3s, antioxidants, vitamin B12, iron, and zinc.
Probiotics
Probiotic powders add gut-healthy live bacteria strains like lactobacillus and bifidobacterium.
Smoothie Inspiration
To get started blending healthy smoothies, try these recipe ideas:
Green Machine
– Spinach
– Kale
– Collard greens
– Cucumber
– Celery
– Ginger
– Lemon
– Apple
– Avocado
– Greek yogurt
– Chia seeds
Berry Nutritious
– Mixed berries
– Banana
– Almond butter
– Oats
– Almond milk
– Flaxseeds
– Honey
Tropical Sunrise
– Pineapple
– Mango
– Orange juice
– Carrot
– Turmeric
– Ginger
– Vanilla protein powder
– Coconut water
PB & J
– Mixed berries
– Peanut butter
– Banana
– Greek yogurt
– Milk
– Chia seeds
– Honey
Chocolate Cherry
– Cherries
– Banana
– Cacao powder
– Peanut butter
– Protein powder
– Almond milk
– Flaxseeds
Key Takeaways
Smoothies make it easy to pack a powerhouse of nutrition into one on-the-go beverage. Load them up with fruits, veggies, healthy fats, proteins, spices, and supplements to start your day right or power your afternoon. Creatively combine your favorite ingredients and sip your way to health!
