Superfoods List for Smoothies

Smoothies are a fantastic way to pack a nutritional punch into a delicious and convenient drink. But why settle for just fruits and veggies when you can elevate your smoothies with powerful superfoods? The following superfoods for smoothies includes nutrient-dense ingredients with a range of health benefits, from boosting your energy to supporting your immune system.

What is a Superfood?

Superfoods are powerhouse whole foods packed with antioxidants, vitamins, minerals, fiber, and goodies like omega-3s that deliver major health perks with minimal calories. These foods, often plant-based, support immune function, reduce disease risk, and promote wellness when part of a varied diet— yet no single superfood provides all of our nutritional needs.

Protein-Packed Seeds

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

• 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 and healthy fats and makes my chocolate chip cookies freakin’ delicious with a crispy and chewy shell.

How to use: Add a tablespoon of chia seeds to a Chia Seed Smoothie or try making this Flaxseed Smoothie. Flax and chia seeds can also be soaked in water for a few minutes to create a gel-like consistency, adding extra thickness.

Green Tea and Matcha

These affordable green teas are packed with antioxidants, particularly EGCG, which has been linked to improved metabolism, focus, and protection against chronic diseases. Matcha offers a more concentrated dose of nutrients as you consume the entire leaf.

• 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.

How to use: Start with ½ to 1 teaspoon of matcha in a Vanilla Matcha Smoothie or try using brewed and cooled green tea as your liquid base in a Green Tea Smoothie. Be mindful of the caffeine content, especially if you’re sensitive.

Fermented Veggies

Incorporating a small amount of fermented vegetables like sauerkraut or kimchi juice into your smoothie might sound unusual, but it’s a fantastic way to boost your gut health. They are rich in probiotics, which support a healthy microbiome, improve digestion, and even influence your mood. If your gut’s not healthy, ain’t nobody healthy.

• Kombucha is a tea-based beverage with polyphenols that may help fight inflammation.
• Yogurt that contains live bacteria, or probiotics, can give your immune system a boost. You can even make vegan yogurt with probiotics if dairy is something you try to avoid.
• Sauerkraut is basically fermented cabbage. It’s great for digestion and the reason it makes this superfood list is the probiotics found inside.

How to use: Add a little sauerkraut juice to my Sauerkraut Juice Smoothie or blend up my Peach Yogurt Smoothie. The tangy flavor can be surprisingly complementary to fruity smoothies.

Power-Packed Berries

Berries like blueberries, raspberries, strawberries, and goji berries are loaded with antioxidants, vitamins, and fiber. They help protect your cells from damage, support brain health, and contribute to a healthy immune system.

• Wild blueberries (think tiny!) are higher in antioxidants.
• Pomegranate contains punicalagin that have triple the antioxidant power of red wine and green tea. If this fruit is a bit daunting to you then check out this video on the easiest way to remove pomegranate seeds.
• Açaí powder contains anthocyanin which can lower oxidative stress, inflammation and the risk of diseases like Parkinson’s and Alzheimer’s.
• Cranberries are a UTI-fighting, immune-boosting berry. Since they are really only found in winter, binge on them during this season!

How to use: Fresh or frozen berries work perfectly in my Blueberry Smoothie or you can try blending my Pomegranate Smoothie or making an Acai Smoothie Bowl.

Nutrient-Rich Ocean Algae

Spirulina and chlorella are types of blue-green algae packed with protein, vitamins, minerals, and antioxidants. They are known for their detoxifying properties, immune-boosting effects, and ability to support energy levels.

• 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.
• Spirulina is rich in both protein and antioxidants. A 2014 study in Journal of the Science of Food and Agriculture found that taking 1g of spirulina per day for three months lowered overall cholesterol by almost 9% in people with raised levels of blood fats.

How to use: Start with ½ to 1 teaspoon of powdered algae in a Tropical Spirulina Smoothie or in a Banana Nice Cream treat.

Raw Unsweetened Cacao

Raw cacao powder is a rich source of antioxidants, magnesium, and iron. It offers a delicious chocolatey flavor without the added sugars and processed ingredients found in conventional chocolate. It can also boost your mood and energy levels.

• Cacao powder has large amounts of flavonols which are both antioxidant and anti-inflammatory.
• Cacao nibs = crushed cacao beans with healthy fat, manganese and fiber.

How to use: Look for cacao or cocoa that is unsweetened and add a tablespoon or two to a Chocolate Peanut Butter Smoothie or a Chocolate Smoothie Bowl for a decadent and healthy treat.

Anti-Inflammatory Roots

Turmeric and ginger are potent anti-inflammatory roots that can add a warm and spicy kick to your smoothies. They can help reduce inflammation, ease muscle soreness, and support digestion. Chronic inflammatory diseases are the leading cause of death worldwide—let’s change that!

• 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 curcumin. 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.

How to use: Add a small piece of fresh turmeric or ginger to an Anti-Inflammatory Smoothie, Pineapple Ginger Smoothie or a Turmeric Smoothie, or use a ½ teaspoon of powdered versions. Pair them with fruits like mango or pineapple for a balanced flavor.

Flavor-Packed Fresh Herbs

Don’t underestimate the power of fresh herbs in your smoothies! Mint, parsley, cilantro, and basil can add a refreshing and unique flavor profile while providing vitamins, minerals, and antioxidants.

• Cilantro contains antioxidants that can help ease arthritis.
• Parsley has 383% of 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.

How to use: Add a small handful of fresh herbs to a Pineapple Mint Smoothie or a Citrus Cilantro Smoothie. Start with milder herbs like mint and gradually experiment with others.

Stress-Busting 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?)
• Lions Mane is gaining popularity for its potential health benefits, particularly for cognitive function, mental health (anxiety and depression), and nerve regeneration. Research suggests it may also support immune function, reduce inflammation, promote gut and heart health, and help control blood sugar.
• Cordyceps is a fungus that can help with oxygen efficiency while exercising as well as properties that are anti-aging and anti-tumor growth.

How to use: Start with ½ to 1 teaspoon of powdered adaptogens in my Adrenal Fatigue Smoothie or mix into a Pink Moon Milk. Research the specific benefits of each adaptogen to choose the best one for your needs.

Immune-Boosting Superfoods

Adding ingredients packed with vitamin C and other immune-supporting nutrients to your smoothie can help strengthen your body’s natural defenses. Here’s my favorite superfoods to add to smoothies:

• 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 the detoxification of blood, and also the elimination of carcinogens in the body.
• Oranges are loaded with fiber, vitamin C, thiamine, folate and antioxidants.

How to use: You can blend a whole orange (minus the peel) into a Mango Orange Smoothie, add goji berris to my Orange Superfood Smoothie and blend elderberry syrup into my Blackberry Elderberry Smoothie.

Ultimately, the “best” superfood list for you depends on your individual dietary needs and health goals. A diverse diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, including a variety of so-called “superfoods,” is the most effective way to optimize your health.