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Table of Contents
- What is a Superfood?
- Top 10 Superfoods List for Smoothies
- 1. Protein-Packed Seeds
- 2. Green Tea and Matcha
- 3. Fermented Veggies
- 4. Power-Bursting Berries
- 5. Nutrient-Rich Ocean Algae
- 6. Raw Unsweetened Cacao
- 7. Anti-Inflammatory Roots
- 8. Flavor-Packed Fresh Herbs
- 9. Stress-Busting Adaptogens
- 10. Immune-Boosting Superfoods
- Common Questions
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? My Top 10 Superfoods List includes nutrient-dense ingredients with a range of health benefits, from boosting your energy to supporting your immune system.
What is a Superfood?
A superfood is defined as a food rich in nutrients and minerals commonly viewed as beneficial for one’s health. I don’t know about you but I’m all for eating foods that work extra hard to give my body what it needs to thrive.
Top 10 Superfoods List for Smoothies
Superfood is a buzzword that you’ve most likely heard, but not fully understand. It’s flashy, trendy and makes me feel healthier just buying them if I’m being honest. Yet are these foods really that super?
These 10 superfoods for smoothies are definitely worth the hype. The can give you powerful boost when it comes to extra protein, healthy fat, energy, minerals and more. The following superfoods list focus on boosters for smoothies that are nutritious ingredients you can toss in smoothies to supercharge it.
1. 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 or two directly to your smoothie. Flax and chia seeds can also be soaked in water for a few minutes to create a gel-like consistency, adding extra thickness.
Protein-RIch Smoothies
2. 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 them: Start with ½ to 1 teaspoon of matcha or brewed and cooled green tea. Be mindful of the caffeine content, especially if you’re sensitive.
green Tea Smoothies
3. 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. When tea is fermented the polyphenols are multiplied which helps them fight even more inflammation. My favorite brand is Health-Ade!
- Yogurt that contains live bacteria, or probiotics, can give your immune system a boost. You can even make vegan yogurt with probiotics in it 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 them: Start with a tablespoon or two of the liquid from your fermented veggies. The tangy flavor can be surprisingly complementary to fruity smoothies.
Probiotic Smoothies
4. Power-Bursting 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 them: Fresh or frozen berries work perfectly in smoothies. Experiment with different combinations for flavor variety.
Berry Smoothies
You can also make antioxidant smoothie cubes and toss them into your next smoothie for some extra antioxidant love.
5. 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. It seems most food is super if it can fight inflammation, and spirulina is a part of that category.
How to use them: Start with ½ to 1 teaspoon of powdered algae. The flavor can be strong, so pair it with other flavorful ingredients like berries or cacao.
Algae Smoothies
6. 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. They’ve got healthy fat, manganese and fiber and the same healthy properties as cacao powder.
How to use them: Look for cacao or cocoa that is unsweetened. Add a tablespoon or two to your smoothie for a decadent and healthy treat.
Cacao Smoothies
7. 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 them: Add a small piece of fresh turmeric or ginger, or use a ½ teaspoon of powdered versions. Pair them with fruits like mango or pineapple for a balanced flavor.
Anti-Inflammatory Smoothies
8. 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 them: Add a small handful of fresh herbs to your blend. Start with milder herbs like mint and gradually experiment with others.
Herb-Infused Smoothies
9. 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. I only have one recipe that incorportates them currently, which is my Adrenal Fatigue Smoothie.
- 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 them: Start with ½ to 1 teaspoon of powdered adaptogens. Research the specific benefits of each adaptogen to choose the best one for your needs.
10. 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.
Herb-Infused Smoothies
Common Questions
While the term “superfood” is more of a marketing term than a strict scientific classification, it refers to nutrient-dense foods that offer exceptional health benefits. Therefore, there isn’t one single food that holds the title of the “#1 superfood.” Instead of focusing on a single “number one,” it’s more beneficial to think about incorporating a variety of nutrient-rich foods into your diet. Different superfoods offer different combinations of vitamins, minerals, antioxidants, and other beneficial compounds.
You can add many superfoods to almost any smoothie, no need for a special shake! Yet start with these recipes: honey turmeric smoothie, yogurt smoothie, probiotic smoothie, sauerkraut juice smoothie, cilantro smoothie, chocolate protein shake, orange superfood smoothie.
To add superfoods to your smoothie, start with your liquid and fruit/vegetable base, then incorporate your chosen superfoods based on their form: add powders (like matcha or cacao) and seeds (chia, flax, hemp) directly to the blender, using recommended serving sizes and adjusting to taste; for fresh ingredients like ginger, turmeric, or herbs, wash and chop them before blending; and for fermented veggies, use a small amount of the liquid. Blend everything thoroughly until smooth, then taste and adjust sweetness, consistency, and flavor as needed, remembering to introduce new superfoods gradually and combine flavors thoughtfully for the best results.
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.
I love adding cinammon (good for mental clarity) and fresh mint (natural diuretic) to smoothies.
Can i add all of these 10 superfoods to one smoothie or will they not mix well together?
I know sometimes certain minerals/powders/vitamins etc are best taken by themselves in order for you to feel the full benefit from them…
Thank you!
Hi Jena!
We recommend using 2, or maybe 3, superfoods tops! If you use multiple superfoods we would suggest cutting the recommended amounts for each superfood in half. Hope this makes sense!
New to smoothies and I really can’t wait, but I HATE the smell and taste of coconut. My mom used to make me eat coconut oil and now I can’t stand anything with that texture. I gag every time. Are there good alternatives to coconut oil? Or do you at least not taste the coconut flavor as much? Thanks!
Hmm… Coconut oil is pretty unique as far as texture goes, so not many things would replace it in a smoothie. You could always try leaving it out for the smoothies that ask for it, or just replacing it with something completely different 🙂
Heating the coconut oil to a liquid prior to adding it to a smoothing completely dilutes any texture and mixes in very well.
I been doing these smoothies since Jan. because I was sick and need to boost my immune system. I use a nutruBullet. It is a food extrater. It breaks down the food so you don’t have to digest it, which makes the nutrition go right in to you. Now I am health and don’t get sick. I feel great!
That’s awesome! Where did you get that nutribullet? Congrats on your new health!
I’ve been using hemp seeds– there’s no storage instructions, where, how & how long should they be kept?
Hi Tina! It is best to keep them in the fridge for about 8-12 weeks 🙂
Thanks!
Love the challenge, how many superfoods do we use per smoothie
Using just one per smoothie will help out, Andrea 🙂 Some people are pretty ambitious and go for two or three, but make sure you scale down the amounts that you put into your smoothie if you are using more than one superfood. For example, if you are using chia and flax seeds then use just 1 Tbsp of each to equal the normal 2 Tbsp used for one superfood. Hope this makes sense!
I am so happy to be reading all these wonderful tips and recipes for my green smoothies. I am new to this but I have been doing well so far. Two weeks worth! I’m learning so much from reading books and from this website. I’m so excited to start this new and refreshing eating life style and I hope to stay focused and determined.
Thank you for all the super foods information… I’m just having a challenge finding the acai, and cocoa nibs… I’m going to look for camu powder… Other than that I’ve included all the other in to my diet since the beginning of the new year… Thanks to your smoothie challenge.
Where would I find cacao and coconut oil?
Hi Kelly 🙂 There are links to buying these items up above in the article. Your local grocery stores may have them, too.
You can find them in most grocery stores now in their organic sections. That is where I find them and I am in no way near a city – lol (in Maine)
I have been having green smoothies for breakfast now for almost a year and I love the new ideas you give me. I love the photos too showing amounts to use. My smoothies I have the most are Kale, celery, or spinach, hemp seeds, chi seeds, gr. flax seeds, banana, blueberries, and lemon. Sometimes I add a piece of fresh ginger and even a raw egg for added protein. I have my own chickens or else I wouldn’t add eggs. I love the new ideas to use green tea as a liquid too! Great site!
I’ve been trying to add in a few tablespoons of different super foods to my smoothies lately. We have ground flax, cacao, chia seeds, and I bought a huge 72oz tub of coconut oil from Costco that I’ve also enjoyed cooking with and using as lotion. I think my favorite of these is chia seeds because I can also combine it with some almond milk and cacao and create a chocolate pudding of sorts which is so yummy. My local Costco is selling hemp hearts for $10, I think ill have to buy those next. Oh & acai sorbet in Brasil is just amazing 😉
Sounds like you have had some super experience with superfoods!
Where are the responses to the question? Can I add the coconut oil in the blender?
Thank for the response. I would love some meal ideas if anyone would care to share.
I have tried flax seeds, cacao nibs (my favorite), maca powder, and goji berries. All of these are wonderful additions to smoothies. I think that I will branch out and try the coconut oil and spirulina next!
I just brought cacoa powder and love it!!! I’m going to buy maca powder tomorrow hope it’s taste good. Loving this green smoothie challange
Candace, one of my favorite recipes with cacao is a tasty treat to me!! I don’t really measure (go by taste):
Spinach, Banana, Cacao Nibs, and Almond Milk (I sometimes add a splenda pack or a couple of drops of honey)!
I started the 30 Day Challenge last week and I am so glad that I did. Thank you for the list of super foods, but I need clarity about the use of flax seeds. Is it beneficial to add whole seeds to a smoothie or should they be ground?
We prefer the powder just because it is easier to blend and drink. Unground seeds are not bad, though 🙂
I’m looking forward to trying some of these other superfoods out! For my morning smoothie, I put in a tablespoon of milled flax seed, spirulina, and chia seeds. I’ve never felt better in my life! Also, I received my Vitamix 7500 yesterday and I am looking forward to seeing what new ingredients I can start adding in.