Superfoods List for Smoothies

Smoothies are an easy way to get more plants into your day. But why stop at fruits and veggies when you can blend in superfoods? This list covers nutrient-dense ingredients like seeds, berries, cacao and herbs, with simple ways to use each one in a smoothie.

What is a Superfood?

Superfoods are whole foods packed with antioxidants, vitamins, minerals, fiber, and goodies like omega-3s. Most are plant-based, and they work best as part of a varied diet, since 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, and they’re high in protein and healthy fats.
• Chia seeds are high in fiber and omega-3s, and they thicken any smoothie.
• Flaxseed is high in fiber and healthy fats and makes my vegan peanut butter 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. Matcha offers a more concentrated dose of nutrients as you consume the entire leaf.

• Green tea has polyphenols and antioxidants and a light, grassy flavor.
• Matcha is an earthy-tasting green tea powder that’s rich in antioxidants.

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

Adding a small amount of fermented vegetables like sauerkraut or kimchi juice to your smoothie might sound unusual, but it adds a tangy, savory twist. They’re a source of probiotics, the live cultures found in fermented foods.

• Kombucha is a tea-based fizzy drink with polyphenols and a tangy flavor.
• Yogurt with live cultures, or probiotics, adds creaminess and tang. You can even make coconut yogurt with probiotics if dairy is something you try to avoid.
• Sauerkraut is basically fermented cabbage. It makes this superfood list because of 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.

• Wild blueberries (think tiny!) are higher in antioxidants.
• Pomegranate is rich in antioxidants. 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 anthocyanins, a type of antioxidant, and adds a deep purple color.
• Cranberries are a tart, antioxidant-rich 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 algae packed with protein, vitamins, minerals, and antioxidants. They’re deep green and earthy, and a little goes a long way.

• Sea moss is a type of seaweed and a source of minerals. 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 protein and antioxidants, and it adds a bold green color.

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.

• 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 any of my 17 cacao powder recipes.

Anti-Inflammatory Roots

Turmeric and ginger are anti-inflammatory roots that add a warm and spicy kick to your smoothies.

• Ginger is anti-inflammatory and adds a zippy, spicy kick.
• Turmeric’s color and warm flavor come from curcumin, an active compound with anti-inflammatory properties. It’s fat-soluble, 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 adds a bright, citrusy flavor and antioxidants.
• Parsley is a fresh, bright herb that adds a pop of color and flavor to smoothies and salads.
• Mint is a good source of vitamin A and adds a cool, refreshing flavor.
• Basil adds a sweet, peppery flavor that pairs well with berries and citrus.

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.

Powdered Adaptogens

Adaptogens are powders and mushrooms you can easily stir into smoothies and other beverages. They make this superfoods list because they’re simple to add, with earthy flavors that work well in chocolate and warm drinks.

• Ashwagandha is an herb found in India, Africa and the Middle East, with an earthy, slightly bitter flavor.
• Lion’s mane is a mushroom that’s gaining popularity, with a mild, slightly sweet taste.
• Cordyceps is a fungus with an earthy, savory flavor.

How to use: Start with ½ to 1 teaspoon of powdered adaptogens in my Adrenal Fatigue Smoothie or mix into a Pink Moon Milk. Start small and see which flavors you enjoy.

Vitamin C-Rich Superfoods

Adding ingredients packed with vitamin C to your smoothie is an easy way to brighten it up. Here’s my favorite superfoods to add to smoothies:

• Elderberry has been used for centuries in North America, Europe, northern Africa and parts of Asia, and it has a deep, tart berry flavor. Raw elderberries are poisonous, so make sure they‘re properly cooked before consuming.
• Goji berries are a superfood used in traditional cooking all over Tibet, India, Mongolia, and regions of China. They’re chewy, sweet-tart and rich in antioxidants.
• 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 for you depends on your taste and what you already enjoy. A varied diet rich in fruits, vegetables, whole grains, plant proteins, and healthy fats, including a few so-called “superfoods,” is a great way to eat.