Top 10 Superfoods List of 2022

Superfood is a buzz word that you've most likely heard, but may not full understand. It's flashy, trendy and makes me feel healthier just buying them... if I'm being honest. Yet you may be wondering— are these foods really that super? Let me share my top 10 superfoods for smoothies that I think are worth the hype. This superfoods list gives you ten smoothie boosting ideas, along with recipes to help you use them.

Smoothies are wonderful with just greens, fruit and water... yet if I need more energy, a quick full meal, immune boost, or better skin/nails/hair, then I add superfoods to help me out.

Top 10 Superfoods for Smoothies

Over the years I've prob tried them all in my green smoothies, and have quickly narrowed them down to my "go-to favs." Below is an amazing superfoods list that I use daily. These taste the best and give me the results I'm looking for... I can't wait to share them with you!

1. Seeds

Seeds top my superfoods list for many reasons. These small but mighty warriors contain healthy fats, quality protein, and fiber. Superfood seeds like these can be found in almost any American grocery store (Trader Joe's, Target, even Marshalls!) as well as multiple places online. I pick up all 3 ingredients at my local Costco in bulk.

Here's what makes seeds so super:

• Hemp hearts have no psychoactive properties yet do have gamma linolenic acid, a great and necessary fatty acid.

• Chia seeds contain healthy fatty acids, which make them a powerful antioxidant and antimicrobial boost in any smoothie.

• Flaxseed provides the body with necessary fiber + healthy fats... and it makes my chocolate chip cookies freakin' delicious with a crispy and chewy shell.

Smoothies That Use Seeds

• Brain Food Smoothie: This lean and green smoothie has 2 tablespoons of hemp hearts along with avocado and pear.

• Strawberry Banana Smoothie: I've sprinkled chia seeds on top of the classic smoothie for an added crunch. You can also blend them right in to add healthy fats and protein.

• Flaxseed Smoothie: A perfect combination of flaxseeds and dates blended to perfection for this thick and creamy smoothie.

Fun fact: I love hemp, chia and flax so much I used them exclusively in my own plant based protein powder, Protein Smoothie Boost.

2. Green Tea

I am def #teamcoffee all day every day, yet I also appreciate a good cup of green tea. Tea makes an excellent liquid base for smoothies. It is naturally caffeinated which gives me an energy boost but doesn't leave you in jitters like coffee can.

• Green tea boosts the metabolism to help burn fat, contains polyphenols and antioxidants to fight cancer and inflammation as well as cell damage and helps the brain function more efficiently.

• Matcha is an earthy tasting green tea powder that can lower your chances of chronic illness and boost your antioxidant levels.

Smoothies That Use Green Tea

• Fat burning smoothie: This smoothie is loaded with ingredients to help the metabolism work more efficiently to burn fat.

• Vanilla matcha smoothie: This creamy smoothie might quickly replace your afternoon latte. The natural caffeine in matcha gives you an energy boost without the crash.

Green tea is fairly mild in flavor, so feel free to use it as a base on any smoothie you next create.

3. Fermented Food

I have a deep and lasting love for fermented food. I love pickling things, making + eating sauerkraut and brewing my own kombucha. Gut health is super important and is linked to mood + mental health, your immune system, skin and more. If you're gut's not healthy, ain't nobody healthy.

• Kombucha is a tea-based beverage. When tea is fermented the polyphenols are multiplied which helps them fight even more inflammation. My fav brand is Health-Ade!

• Yogurt that contain live bacteria, or probiotics, can give your immune system a boost.

• Sauerkraut is basically fermented cabbage. It's great for digestion and the reason it makes this superfoods list is the probiotics found inside.

Fueling your body and gut with pre and probiotic foods can help keep your digestive system balanced. I actually have a whole challenge inside Rawk the Year (my meal planner) that teaches you how to make and use these 3 foods.

Smoothies That Use Fermented Food

• Sauerkraut juice smoothie: Now, don't run away from it before you give this smoothie a try! The sauerkraut juice + kombucha combo give it a nice finish.

• Probiotic smoothie: This fun smoothie is full of gut-healthy probiotics.

• Yogurt smoothie: Use dairy or dairy free, just make the yogurt of your choice includes live cultures in it for the most benefit.

95% of the body's serotonin production happens in the intestine... so your body will thank you for keeping your gut happy.

4. Power Berries

Next up on my superfoods list is power berries. Do you realize just how incredible berries are?! They aren't just here to be a sweet treat. These gorgeous fruits are great superfoods for smoothies since they act as fruit AND a power boost.

• Wild blueberries (think tiny!) are higher in antioxidants. I love Wyman's brand.

• Cranberries are a UTI fighting, immune boosting berry. Since they are really only found in winter, binge on them during this season!

• Pomegranate contain punicalagins that have TRIPLE the antioxidant power of red wine and green tea... so crazy! If this fruit is a bit daunting to you then check out my video on the easiest way to access the ruby fruit inside.

• Açaí powder contains anthocyanin which can lower oxidative stress, inflammation and the risk of diseases like Parkinson's and Alzheimer's.

Obviously there are dozens of berries not on this list that are also deliciously beneficial. Berries are an easy superfood win in a smoothie!

Smoothies That Use Power Berries

• Cherry açaí smoothie: This is the perfect beverage for those fun açaí packets you see at the grocery store.

• Blueberry smoothie: Creamy and colorful, choose fresh or frozen blueberries in this healthy snack.

• Cranberry smoothie: This smoothie can give you a good boost of health during winter.

• Cherry beet smoothie: Drink this smoothie to load up on antioxidants.

What are your fav berries to put into smoothies? Leave a comment and let me know!

5. Algae

Yeah, I'm talking about the stuff from the ocean... yet hear me out! I didn't add this category to my superfoods list for the shock factor, these ingredients pack some serious power and you should try them.

• Sea moss is a type of seaweed that can help the thyroid, heart, gut and fertility. Be sure to buy this ingredient from a reputable source since the nutritional profile can vary greatly from brand to brand. I get mine from Herbal Vineyards.

• Spirulina is rich in both protein and antioxidants. It seems most food is super if it can fight inflammation, and spirulina is def a part of that category. If you're new to this unique ingredient then try some from Spirakind.

Smoothies That Use Algae

• Banana nice cream: Spirulina turns this 'ice cream' a fun blue color while also providing health benefits.

• Strawberry blueberry smoothie: Blend this tiered smoothie for an antioxidant boost.

Algae is a unique ingredient and an acquired taste for many. Start with a small amount and work your way up to more; depending on your taste preferences.

6. Cacao

Cacao powder and cacao nibs are seriously healthy... and delicious. Unprocessed, unheated contains the most nutrients. Turn your next smoothie into a chocolatey drink by adding either of these ingredients to it and enjoy the flavor + the benefits.

• Cacao powder has large amounts of flavanols which are both antioxidant and anti-inflammatory.

• Cacao nibs = crushed cacao beans. They've got healthy fat, manganese and fiber and the same healthy properties as cacao powder.

Toss 2-4 tablespoons of cacao powder or nibs in your next smoothie and enjoy warm + rich chocolate shake! This superfoods list can be equally tasty and beneficial, right?

Smoothies That Use Cacao

• Chocolate almond protein shake: I blend up a protein shake to get me through a long run, and the cacao provides a good energy boost.

• Mocha smoothie: Shake up your coffee routine with this coffee smoothie! Clean energy to start the day.

• Chocolate peanut butter smoothie: This filling smoothie gives you protein + healthy fat to get you through the morning.

Pro tip: Look for a cacao or cocoa that is unsweetened.

7. Anti-Inflammatory Roots

If you struggle with inflammation then this section is for you! Chronic inflammatory diseases is the leading cause of death worldwide. Millions of Americans struggle with chronic inflammation, so chances are your body could benefit from greater consumption of natural inflammation fighting food like fresh ginger and turmeric.

• Ginger has been used in medicine for centuries. It feels a bit like a cure-all ingredient since it can help with nausea, inflammation, diabetes, cancer, blood sugar and more.

• Turmeric's superpower comes from the curcumin in it. This active ingredient in turmeric has strong anti-inflammatory properties. This is a fat-soluble compound, so make sure to pair it with healthy fats when consuming.

Smoothies That Use Anti-Inflammatory Roots

• Anti-inflammatory smoothie: Fight inflammation head-on with this antioxidant rich beverage.

• Honey turmeric smoothie: A soothing smoothie that can naturally help with allergies.

• PCOS smoothie: This recipe was a collaboration with my friend Kym Campbell, a health coach in the field of infertility.

• Apple celery smoothie: Drink this smoothie to ease inflammation and boost your metabolism... a win-win!

Adding ½ to 1 inch of fresh ginger or turmeric is a great smoothie booster. Just make sure you peel + cut your turmeric on a cutting board because it stains easily!

8. Fresh Herbs

Herbs are my jam. They're easy to add to smoothies and meals and make this superfoods list due to their nutrient dense nutritional profiles.

• Cilantro contains antioxidants that can help ease arthritis.

• Parsley has 383% the recommended daily value of vitamin K which promotes bone health.

• Mint is a good source of vitamin A and can help your body rid itself of oxidative stress.

• Basil helps ease nausea, stress, cholesterol and dental decay.

If you ever get the urge to start your own garden then I recommend starting with herbs! They are beautiful, easy to grow, can be grown in or outside and make it easy to grab and use in a variety of recipes. These superfoods boost smoothies quickly as well as add great flavor!

Smoothies That Use Herbs

• MCT oil smoothie:

• Skinny mint smoothie: a dessert beverage with a healthy boost of fresh mint.

• Acid reflux smoothie: soothe reflux symptoms naturally with this light smoothie.

Feel free to experiment with the herbs in your garden or at your local farm stand. You might be surprised at the fun combinations you come up with!

9. Adaptogens

Adaptogens have long been studied for their superfood powers. They make this superfoods list because you can easily add them to smoothies or other beverages to enjoy better focus, less stress and less fatigue.

Ashwagandha is found in India, Africa and the Middle East. It is a medicinal herb with potent anti-stress properties (who couldn't use a little more zen in their lives?!)

Ginseng root is an ancient root used in Chinese medicine for its antioxidant and anti-inflammatory properties.

Cordyceps are a fungus that can help with oxygen efficiency while exercising as well as properties that are anti-aging and anti-tumor growth.

My friends at Four Sigmatic use the power of mushrooms in many of their delicious mixes to create coffee without crash as well as beverages that heighten focus or help relax the body.

Smoothies That Use Adaptogens

• Chocolate superfood smoothie: A smooth energy boost to help you focus can be found with this beverage.

• Adrenal fatigue smoothie: fight sluggishness and give your adrenal gland a break with this smoothie.

10. Immune Boosting

There are many supplements on the market today that promote an immune boost. Yet I love getting the ultimate boost from natural ingredients, so here are my fav ways to help my body stay healthy:

• Elderberry has been used for centuries by people throughout North America, Europe, northern Africa and parts of Asia to relieve pain, inflammation, and swelling; this isn’t a new remedy. Raw elderberries are poisonous, so make sure they‘re properly cooked before consuming.

• Goji berries are a superfood used in ancient medicine all over Tibet, India, Mongolia, and regions of China. They contain polyphenols which stimulate detoxification of blood, and also the elimination of carcinogens in the body.

• Oranges are loaded with fiber, vitamin C, thiamine, folate and antioxidants.

Smoothies That Use Immune Boosting Ingredients

• Elderberry smoothie

• Orange superfood smoothie

• Pomegranate smoothie

• Vitamin C smoothie cubes

Use any of these superfoods for smoothies to give your body the best nutrition this cold and flu season.

Superfood FAQs

Non-Smoothie Uses for Superfood

While theses superfoods are excellent smoothie ingredients, they can also be easily added to a variety of dishes! Here are a few non-smoothie recipes using the ingredients listed above:

• Elderberry fruit leather
• Berry orange sangria
• Elderberry popsicles
• Herb pesto recipes
• Ginger switchel
• Hemp heart sauce
• Pumpkin chia pudding
• Homemade vegan milk
• Vegan protein bars
• Chia fresca
• Fudgy brownies
• Matcha latte
• Carrot ginger soup
• Lavender sleep tea
• Baked oatmeal

What are your go-to superfoods to use in cooking, baking and smoothies? I'd love you to leave a comment and tell me what you love and how you use it!