Cheers to getting all these greens into one delicious smoothie! “Eat your greens” is sage (pun intended) advice — and drinking them can be just as good for you. This doesn’t mean the message to eat the rainbow is misguided — there are definitely benefits to whole foods of […]
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"Eat your greens" is sage (pun intended) advice — and drinking them can be just as good for you. This doesn’t mean the message to eat the rainbow is misguided — there are definitely benefits to whole foods of every hue, but nutrition research shows that green fruits and vegetables in particular are incredibly good for your health, which is partly why green smoothies have become so popular.
How good? Well, research shows that loading up on dark leafy greens may ward off several chronic diseases, including cancer and cognitive decline.
Leafy greens also tend to be naturally low in calories, unhealthy fats, and sugar and rich in vitamins A, C, E, and K, per data published by the U.S. Department of Agriculture (USDA). These are essential nutrients that your body needs to function but cannot make enough of, so you need to get them from your food. Vitamin K, for example, helps with blood clotting and bone formation, per the National Institutes of Health (NIH). Similarly, vitamin A maintains proper cell growth and healthy reproduction, notes the NIH.
Green fruits, including avocado, which falls into this category, also have great benefits. Avocados are high in heart-healthy monounsaturated fats, fiber, and vitamins and minerals, per USDA data, and kiwi is a great source of immune-boosting vitamin C.
In spite of all this evidence and guidance, only one green vegetable, lettuce, and no green fruits (avocado was No. 6) broke the top 5 most-purchased vegetables in 2022, according to the International Fresh Produce Association.
One of the easiest (and tastiest) ways to get more green in your diet? Blend them into green smoothies! Doing so can disguise the sometimes bitter taste of greens and provide a convenient and easy-to-consume option that’s not salad. In fact, researchers at Penn State University’s Center for Childhood Obesity and Research have been studying how green smoothies can increase the intake of dark green vegetables among adults and kids through ongoing research dubbed The Green Smoothie Project.
Green smoothies don’t have to be expensive to be tasty and healthy, either. There are a variety of plant-based ingredients that can be great additions to green smoothies. These seven delicious green smoothies have one or more of each.
1. Avocado
You won’t find many produce items that boast monounsaturated fats like avocado does. These healthy fats give this fruit a creamy texture that adds body to a smoothie, along with heart-healthy benefits. Two or more servings of avocado a week was linked to a reduced risk of cardiovascular disease in a study published in the April 2022 Journal of the American Heart Association. Avocados are also rich in fiber, with more than 3 grams (g) per serving, according to USDA data, and the combination of this plant-based nutrient and dietary fat makes a smoothie extra satisfying.
As the Harvard T.H. Chan School of Public Health notes, avocado also provides vitamins C, E, K, and B vitamins as well as carotenoids, magnesium, and potassium. Magnesium is needed in more than 300 processes in the body, including the making of DNA, notes the NIH, while potassium maintains healthy blood pressure and good heart health, according to the American Heart Association.
2. Kale
Kale has been a popular superfood for several years, but its tough texture and bitter flavor make it unappealing to some — a study in the October 2022 issue of Psychological Science found that even fetuses in utero made dissatisfied faces when fed kale (they preferred carrots). If that’s the case for you, blending kale into a smoothie will help it go down easier. Kale has long been known as a nutritional powerhouse, given that it is a rich source of vitamins and minerals including vitamins A, B6, C, and K, folate, manganese, carotenoids, and fiber, notes the Mayo Clinic Health System. Per NIH, vitamin C helps maintain the immune system, and carotenoids have been linked to decreased risk of certain types of cancer, according to the American Institute for Cancer Research. Kale is also a source of a plant-based pigment known as kaempferol, which was linked to slower rates of memory decline with age in a study published in the November 2022 Neurology.
3. Cucumber
At 95 percent water, cucumber offers tremendous hydrating power and can help you to meet your personal hydration goals. Plus, as the Cleveland Clinic notes, cucumbers are low in calories while providing fiber and vitamin K, among other nutrients. As a bonus green ingredient, the jalapeño brings a little spice and a dose of phytochemicals, according to Harvard Health Publishing.
4. Herbs
People use herbs to enhance the flavor of recipes, but they forget about adding them to green smoothies. That’s a mistake, because fresh herbs pack a lot of benefits. They contain essential oils, antioxidants, and phenolic compounds, micronutrients that can have anti-inflammatory and anti-cancer benefits, notes a review published in 2019 in the Journal of AOAC International. Mint, for example, contains phytochemicals that may decrease the risk of certain types of cancer, according to a study published in February 2021 in Molecules. Some research indicates that basil has anti-inflammatory properties. And research published in the journal Molecules in 2021 found that parsley helped ease depression and anxiety.
5. Kiwi
This tiny, furry citrus fruit houses a surprisingly rich nutritional profile. With almost as much vitamin C as a medium orange, each kiwi gets you almost all the way to your daily value, notes the NIH. Data from the USDA indicates that kiwis contain fiber, which promotes digestive health and prevents constipation. In fact, one study found that two kiwifruit a day was as effective as an equal amount of fiber supplement, but people reported fewer side effects such as bloating or diarrhea, according to a study published in the October 2022 Nutrients.
6. Spinach
Spinach’s tender texture, mild, slightly sweet and earthy flavor make it a versatile ingredient and the perfect addition to any smoothie. When paired with the fruit in a smoothie, the flavor of spinach takes a back seat, which may be appealing to those who don’t enjoy the flavor of spinach by itself. According to data from the USDA, spinach contains fiber and is one of the best vegetarian sources of iron, per the National Institutes of Health (NIH). Plus, the Cleveland Clinic notes that spinach can lower your blood pressure. Spinach is also a good source of an antioxidant known as lutein, which aids eye health and may prevent macular degeneration. Research has found that raw, chopped spinach provides higher amounts of this nutrient than cooked spinach, writes Harvard Health Publishing.
7. Matcha
Although it isn’t technically a fruit or a vegetable, matcha is a plant-based green. It’s a powdered form of green tea, which comes from the leaves of the Camellia sinensis plant. It's well known for its high antioxidant content, in the form of epigallocatechin gallate (EGCG), which past research notes may have anti-cancer properties.
