The Best 5 Superfoods to Add to Your Green Smoothie
We love smoothies in our house!
Smoothies are a great addition to any healthy diet. A superfood breakfast smoothie is a great way to start the day.
Once in a while, my wife and I will include a small smoothie with our meals. This adds more nutrition to our meals.
Our typical smoothie has fruit, almond milk or yogurt, veggies, and some protein powder. My wife will sneak in extra vegetables when I am not looking.
Fruit, like blueberries, do a good job of hiding those veggies!
You can boost the nutritional strength of your smoothies. Add leafy green superfoods to your recipes. So your superfood smoothie gets a boost of phytonutrients.
There are many leafy-green superfoods you can add to your smoothies. Here are my top 5 superfoods to add to your green smoothie recipes.
Kale is nutrient dense. One raw serving contains:
- 100g by weight provides at least 3g of protein
- beta-carotene and more than a dozen other nutrients supporting vital body functions
- Vitamins A, C, and K as well as Folate
- Trace minerals – manganese, copper, calcium, potassium, iron, magnesium, phosphorus, sodium and selenium
This leafy green superfood belongs in your blender.
If you like kale in your smoothies, you will also love spinach. Spinach matches the impressive nutritional profile of kale.
Spinach also contains a few unique nutrients, one of which is choline. Choline helps support vital physiological processes such as:
- brain development
- liver function
- muscle movement
- nerve function
- healthy metabolism
Second to quinoa, spinach has some of the highest levels of plant-based betaine. Betaine is an important amino acid derivative that helps the body to process nerve impulses. It also helps process melatonin for sleep.
3. Beet Root Greens
The next time you buy fresh beetroots from the farmer’s market, make sure not to throw away the tops. Packed with nutrients, beetroot leaves can increase the nutrient content in green smoothies.
Beet root greens are:
- Rich in vitamin A, C and K
- Rich in essential minerals like calcium, iron, copper, magnesium, calcium and manganese
- Loaded with tryptophan, an amino acid that improves sleep patterns
- Loaded with beneficial carotenoids and betalain pigments.
4. Swiss Chard
Swiss Chard contains betacyain pigments, which cause the leaves to have reddish-purple veins. Scientists have found pigments in chard have anti-inflammatory, antioxidant, and detoxification effects. Other studies show that chard leaves are rich in flavonoids. Flavonoids have cardio protective and blood sugar regulating properties.
Adding Swiss chard leaves to your smoothie is a great way to add a wide range of vitamins, trace minerals.
5. Collard Greens
Collard greens are often consumed as steamed greens. But adding them raw to your smoothies is the best way to extract their many nutrients. These are cruciferous vegetables belonging to the same plant family as broccoli, cauliflower, and kale. So they are a rich in vitamin A, C, and K. They provide your body with a good dose of fiber, trace elements, and antioxidants. Scientific studies show that cruciferous vegetables have glucosinolates. These are sulfur-containing compounds linked with anti-cancer effects.
Healthy Smoothie Summary
Experiment with your smoothie recipes. Try these top 5 superfoods with different fruit to find the combination you like.
If you like smoothies without fruit, there are many other nutrient dense vegetables. Vegetables like as romaine lettuce, watercress, dandelion greens, bok choy, carrot tops and arugula. We particularly like to add cucumbers to our smoothies.
I have found that the leafy green superfoods used in smoothie recipes taste bitter. So I like to blend them with a sweet fruit like pineapple.
But, it is important to use green superfood in smoothies. They provide many healthy phytonutrients that are not available from other food sources.