Green smoothies are a delicious way to get nutrients in your diet, especially when you add superfoods for smoothies. Superfoods are high-quality foods that offer exceptional amounts of vitamins, minerals, and other nutrients. They can help promote healthy weight management, improve digestion, and boost the immune system, among other benefits. But what exactly are superfoods for smoothies, and why should you consider adding green smoothies to your diet? Below, we take an up-close look at the top seven health benefits of green smoothies and the nutritional boost you can get from superfoods.
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What are Green Smoothies?
Green smoothies are blends of fruits, vegetables, and some liquid, whether water, juice, yogurt, or milk. They've become a popular and convenient way to eat nutritious foods after a workout, in the morning, or as a healthy snack. Green smoothies can be tailored to personal tastes, available ingredients, and desired health benefits. Adding a nutritional greens powder to green smoothies gives them more nutrients and makes it easy to get your daily nutrition.
13 Potential Health Benefits of Green Smoothies
Green smoothies are a great way to promote healthy and nutritious eating habits. Here are the top 13 advantages of including green smoothies in your daily diet:
1. Packed with Antioxidants
Green smoothies are made with several fruits and vegetables high in antioxidants. These compounds protect your cells from damage caused by free radicals, which may eventually lead to chronic conditions such as cancer. Drinking green smoothies can help boost your antioxidant levels and promote better overall health.
2. Provide Essential Vitamins and Minerals
Vitamins and minerals are organic substances that the body needs for many functions, including cell growth and repair, hormone balance, digestion, nerve function, bone health, and muscle function. The best green smoothies pack various vitamins and minerals that support overall health.
3. High in Fiber
Green smoothies are an excellent source of fiber. The insoluble fiber in leafy greens helps move food through the digestive system, which can help keep you from getting constipated and making you feel bloated. Fiber increases feelings of satiation, helping you feel full for longer. It also reduces cholesterol levels, blood pressure, and the risk of heart disease.
4. Source of Flavonoids
Many ingredients in green smoothies contain flavonoids or plant pigments that give plants their color. They're what make blueberries blue or red cabbage red, for example. These compounds have antioxidant properties that may help fight disease-causing free radicals in the body and protect against some cancers.
5. Provide Healthy Fats
Green smoothie ingredients like avocado, nuts, and seeds are rich in healthy fats. Also called “good fats,” healthy fats include monounsaturated and polyunsaturated fats. These fats can help lower cholesterol, prevent strokes, and protect heart health. As a result, adding healthy fats to your daily green smoothie can support your cardiovascular and overall health.
6. Help Increase Fruit and Vegetable Consumption
Eating at least five servings of fruits and vegetables daily is associated with reduced mortality. In fact, it reduces the risk of death by 13% compared with eating just two servings daily. Yet most US adults need to consume more fruits and vegetables. Incorporating green smoothies into your diet can help ensure adequate nutrition and reduce mortality risk.
7. Boost Energy Levels
The ingredients and superfoods in green smoothies are excellent sources of natural energy. Foods like barley grass, ginger root, and kale contain high levels of vitamins, minerals, and antioxidants that help increase overall energy levels and reduce fatigue. Likewise, green smoothies may help regulate fiber and blood sugar levels.
8. Support Weight Loss
Nutritious green smoothies can help anyone lose weight. Green smoothies are low in calories yet rich in fiber and essential nutrients, making them a filling and tasty addition to your diet. Several ingredients in green smoothies are also natural diuretics, which help reduce water retention. These properties help green smoothies keep you hydrated and can help minimize cravings for unhealthy snacks.
9. Improve Skin Health
Several components in green smoothies can help improve the health and appearance of the skin. For example, antioxidants can protect against skin damage, and vitamins support cellular growth and repair. Green smoothies may help reduce skin irritation, redness, and keep the skin barrier hydrated, making them a natural treatment for skin health.
10. Strengthen the Immune System
Green smoothies are packed with immune-boosting ingredients like vitamins C, E, and zinc. These ingredients can help your immune system work better and keep you from getting sick from bacteria or viruses. Superfood smoothie ingredients like ginger root also have antibacterial properties, which can help soothe sore throats and reduce inflammation.
11. Promote Mental Clarity and Focus
Nutrients like B vitamins can sharpen mental clarity and focus. Green smoothies are rich sources of nutrients that support cognitive health and can help improve memory and concentration. Also, green smoothies help you stay hydrated, which is important for clear thinking and good brain function.
12. Support Bone Health
Superfood smoothie ingredients like kale and dulse contain high calcium levels, which support bone strength and growth. Additionally, other leafy greens rich in vitamin K can help improve calcium absorption and potentially reduce the risk of bone fractures. Green smoothies that are high in calcium and vitamin K can help keep and strengthen bones and give you other nutrients that are good for your health as a whole.
13. Improve Digestive Health
Green smoothies can support digestive health by providing fiber and promoting healthy gut bacteria growth. A diet rich in fiber helps promote regular bowel movements and prevent digestive issues. In the same way, the probiotics in a green smoothie blend help keep the gut healthy and the immune system strong.
Why Ensō Superfoods for Green Smoothies?
Superfoods are an easy way to enhance your health with minimal effort. Nutrient-dense yet low in calories, the best superfoods for smoothies offer potent health benefits. These foods are often packed with nutrients that can enhance immune function and heart health. Meanwhile, they may reduce inflammation, lower cholesterol, and cut the risk of certain diseases.
By adding superfoods to your smoothies, you can easily increase your consumption of fruits and vegetables while enhancing your overall health. Here are the top seven benefits of superfoods for green smoothies you need to know.
1. Superfoods Have Antioxidants
Superfoods for smoothies contain antioxidants that fight free radicals, which can damage your cells and cause chronic diseases like cancer.
2. Superfoods Contain Vitamins and Minerals
Vitamins and minerals are organic substances that the body needs for many functions, including cell growth and repair, hormone balance, digestion, nerve function, bone health, and muscle function. The best superfoods pack in a variety of vitamins and minerals that support overall health.
3. Many Superfoods Are High in Fiber
The insoluble fiber in leafy greens helps food to move through the digestive system, helping to prevent constipation and bloating. Fiber increases feelings of satiation, helping you feel full for longer. It also reduces cholesterol levels, blood pressure, and the risk of heart disease.
4. Superfoods Have Flavonoids
Flavonoids are plant pigments that give plants their color — they’re what make blueberries blue or red cabbage red, for example. These compounds have antioxidant properties that may help fight disease-causing free radicals in the body and protect against certain cancers.
5. Certain Superfoods Contain Healthy Fats
Also called “good fats,” healthy fats include monounsaturated and polyunsaturated fats. These fats can help to lower cholesterol, prevent stroke, and protect heart health. Examples of the best superfoods with healthy fats include avocados, nuts, and seeds.
6. Superfoods Help Increase Fruit and Vegetable Consumption
Eating at least five servings a day of fruits and vegetables is associated with reduced mortality. In fact, it reduces the risk of death by 13% compared with eating just two servings daily. Yet most U.S. adults do not consume enough fruits and vegetables. Incorporating superfoods for green smoothies into your diet can help ensure adequate nutrition and reduce mortality risk.
7. Green Smoothies Are Easy to Make
Unlike juicing, which is more time-consuming, more expensive, and messier, blending your greens gives you a complete meal in minutes. Just toss your fruits, vegetables, and superfood powders into a blender. You may be more likely to stick with drinking green smoothies because the prep and cleanup are easy.
Top 5 Superfoods for Smoothies
Superfoods for smoothies are easy to incorporate into your diet once you know which superfoods to stock in your pantry. Below, we've rounded up the best superfoods for smoothies to add to your shopping list.
A green powder like Ensō’s Supergreens powder is the easiest way to get a daily dose of nutrients in one scoop. Packed with over 20 organic superfoods, including kale, spirulina, chlorella, and barley grass, Supergreens dissolve easily in green smoothies, water, milk, or milk substitutes.
You can get creative and blend Supergreens into soup, dressings, or scrambled eggs (green eggs and ham, anyone?). If you have any picky eaters at home, this can be a great way to make sure everyone meets their daily requirements for fruit and vegetable intake.
While you can consume Supergreens at any time of the day with great results, many people prefer to have Supergreens first thing in the morning. This can give you that extra “oomph” you need to energize your day while also keeping your mind calm and clear.
- Promotes gut health
- Boosts metabolism, energy, and immunity
- Supports stress relief
- May support weight loss and maintenance
- Not a substitute for whole fruits and vegetables
- Some powders contain sugar or other sweeteners, gluten, dairy, additives, and/or other ingredients that may be harmful to health (Ensō Superfoods are 100% certified organic and contain none of these)
Bottom Line: The best superfoods are convenient and easy to incorporate into your daily routine. Ensō’s Supergreens gives you a daily dose of nutrition in a single scoop that’s easy to add to smoothies and more. Everyday Supergreen Smoothie Powders are available here.
Turmeric is a spice that’s derived from the ginger family, known for its vibrant yellow hue. It’s also one of the most powerful superfoods out there. Turmeric is known to contain curcumin, which has been shown to have antioxidant, anti-inflammatory, and antimicrobial properties.
You can buy turmeric in capsule or powder form, or get it fresh from the grocery store. Turmeric supplements offer a convenient and mess-free option for daily intake.
While turmeric is often included in Indian and Asian dishes, it’s also easy to incorporate in green drinks. If you’re looking for ways to get more turmeric into your diet and reap these health benefits, try adding this bright, aromatic spice to your next green smoothie. You can also make a tasty, superfood-packed “golden milk” drink using turmeric and plant-based or regular milk.
- Boosts mood and skin health
- Reduces inflammation in skin, gut, and blood vessels
- Eases joint pain
- Increases heart and brain health
- A natural blood thinner, turmeric is contraindicated for anyone taking blood-thinning medications
- Also not recommended for diabetics, as turmeric may cause blood sugar to drop dangerously low
- May worsen acid reflux
Bottom Line: For most people, adding turmeric to green smoothies is an easy way to consume more of this powerhouse spice. Check with your doctor first if you are taking any medications or have any health conditions before adding turmeric to your diet.
The small, reddish-orange goji berry is sweet, tangy, and nutrient-rich. A staple in Chinese medicine, goji berries may help to support the health of the liver, kidney, and lungs. In addition, they have been shown to mitigate the effects of alcohol-induced fatty liver damage, as well as have a protective effect on antioxidant levels.
Delicious raw or dried, goji berries are packed with vitamins A and C, along with zinc, iron, and other minerals. Goji berries are easy to blend into green smoothies, which makes them a great way to add flavor without adding sugar or artificial sweeteners.
You can purchase goji berry powder to easily add a scoop to green smoothies or yogurt. You can also sprinkle them whole over salads, or try a handful with walnuts or almonds.
- Antioxidant and anticancer properties
- Supports livery health
- Boosts immunity and skin health
- Promotes fertility
- May trigger allergic reactions in some people
- May interact with certain medications, such as blood thinners and those used to manage diabetes or blood pressure
Bottom line: Goji berries are among the most nutrient-dense foods on the planet. Packed with essential vitamins, minerals, and amino acids, they have been used in Chinese medicine for centuries.
Small but mighty chia seeds are an excellent source of omega-3 fatty acids and fiber, which promotes heart and intestinal health and lowers cholesterol. Fiber also contributes to feelings of fullness, which may help with weight loss, and may protect against colorectal cancer.
Adding chia seeds to green smoothies is an easy, tasty way to get more of this superfood in your diet. They have a slight crunch that also make them a delightful addition to salads.
Many people like to use chia seeds to make healthy chia seed pudding. Simply add chia seeds to almond milk or oat milk, and mix with honey or maple syrup and a little vanilla extract. Let the mixture soak overnight or until the seeds become more gelatinous in texture.
- Promotes healthy skin
- Supports heart health and digestion
- Provides a source of omega-3s
- Increases energy and metabolism
- Excessive fiber intake may cause digestive issues such as abdominal pain, bloating, and constipation
Bottom line: Chia seeds are high in fiber, which helps keep you feeling full longer, aiding weight loss or maintenance. They’re also a good source of omega-3 fatty acids, which support brain health and heart health.
Kale is a leafy green vegetable that has been consumed by humans for thousands of years. It is rich in vitamins A and C, calcium, and iron. It also contains lutein and zeaxanthin, two carotenoids that are important for eye health.
Nutrient-dense and low-calorie, kale is typically sold in bunches with the leaves attached to their stalks. You should store kale in the refrigerator crisper drawer, where it will keep for several days. You can also easily grow different varieties of kale yourself.
Versatile and hardy, kale is often a staple in green smoothies and salads. Adding kale to your green smoothies, soups, stir-fries, and other recipes instantly ups the nutritional value of any meal.
- Nutrient-dense yet low in calories
- Promotes detoxification and cancer prevention
- Supports eye health
- Protects heart health
- May worsen any thyroid problems, contributing to metabolism issues and poor blood sugar control
- May also exacerbate any blood clotting issues or weaken the impact of some medications
Bottom line: It’s easy and affordable to add kale to green smoothies and a variety of dishes. Check with your doctor before consuming kale if you have any pre-existing thyroid or other health conditions.
How to Make a Green Smoothie
There are several ways to make a green smoothie, but the easiest way is to incorporate Ensō Supergreens into your favorite smoothie blend. Here’s a simple and fast way to make a nutritious green smoothie:
- Start with a greens powder base: Greens powders like Supergreens contain over 20 organic and natural superfoods full of essential vitamins, minerals, digestive enzymes, and probiotics. Greens powders make it easy to incorporate fruits and vegetables into your smoothie, minimizing the number of whole ingredients you need to include.
Choose your favorite liquid: Every smoothie needs some liquid for everything to blend. You can choose dairy-free options like almond milk, oat milk, or water. Otherwise, regular milk, low-fat yogurt, or juice also works.
Add ice, frozen fruits, or other desired ingredients: With greens powder, you don’t have to worry about adding nearly as many ingredients to get a green smoothie. However, you should still consider your overall health goals and add other ingredients that benefit them, like additional supplements, protein powder, or other whole foods. And of course, every smoothie needs ice or frozen ingredients.
Combine in a high-speed blender: Once you have all your ingredients, add to a blender and run for at least 30 seconds or until you reach your desired consistency. If the smoothie clumps or doesn’t blend well, add more liquid and blend again.
Consuming superfoods and other nutrients that are lacking in most diets can lead to a whole host of benefits, including weight loss, reduced risk of disease, better skin, boosted immunity, and more. Plus, whipping up a green smoothie is one of the easiest ways to incorporate more green vegetables into your diet. Use this guide — along with Ensō’s wide selection of superfoods for green smoothies — to incorporate more of the best superfoods into your diet, and experience superfood benefits for yourself.
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Frequently Asked Questions
What happens if you drink green smoothies every day?
Healthy-looking skin, more energy, weight loss, and greater overall health are just some of the benefits of drinking green smoothies every day. You may wish to mix up the type of green smoothie you make to experience a range of superfood benefits. Try incorporating different superfoods for smoothies from one day to the next.
Do green smoothies actually help?
Drinking green smoothies can be beneficial if you don't already eat enough vegetables or have a poor diet. They can help increase the amount of fruit and vegetables in your diet and have health benefits such as boosting your immune system and reducing inflammation in the body. When you add superfoods to your smoothies, you can up the health benefits even more.
What are the most nutritious greens for smoothies?
There are many leafy greens that you can add to your smoothie, but some are more nutritious than others. Kale is nutrient-dense and has a mild flavor that blends well in any recipe. Spinach is another popular option, as it blends well with most green smoothie recipes. Collard greens, dandelion greens, microgreens, and chard are also highly nutritious options.
How often should you drink green smoothies?
Green smoothies with superfoods are a great way to get more greens into your diet every day, especially if your diet is lacking in fruits and vegetables. You can make green smoothies with any combination of fruits and vegetables so you can easily customize them to fit your tastes. The best part about green smoothies is that they are so easy to make at home and don't require any fancy equipment or special ingredients. All you need is a blender or food processor to blend up your ingredients into a delicious glass of green goodness.
Do green smoothies help with weight loss?
Green smoothies are an excellent source of fiber, which helps keep blood sugar levels steady. This helps you feel fuller for longer, potentially helping you eat less and aiding weight-loss efforts. The vitamins and minerals in green smoothies also provide many health benefits, including improved immune function, increased energy levels, and better digestion, all of which can make weight loss more successful.
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