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Table of Contents
- What is a Superfood?
- Main Benefits of Superfoods
- Protein-Packed Seeds
- Green Tea and Matcha
- Fermented Veggies
- Power-Packed Berries
- Nutrient-Rich Ocean Algae
- Raw Unsweetened Cacao
- Anti-Inflammatory Roots
- Flavor-Packed Fresh Herbs
- Stress-Busting Adaptogens
- Immune-Boosting Superfoods
- 4 Superfood Smoothie Recipes
- Common Questions About Superfoods
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.
Main Benefits of Superfoods
- Superfoods are like nature’s multivitamin—packed with a variety of vitamin C, B vitamins, magnesium, and iron from real, plant-powered ingredients your body actually knows what to do with.
- They can bring along antioxidants and anti-inflammatory benefits that help protect your heart, joints, and brain, which matters when you’re balancing kids, work, and everything in between.
- And they don’t just check nutrition boxes—foods like oats can help manage cholesterol and keep your energy steady, so you feel strong for school drop-offs and the life you actually want to live.
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.
4 Superfood Smoothie Recipes
As you start adding more superfoods to your routine, these smoothie recipes make it easy—and delicious—to boost your daily nutrition without overthinking it. Each blend is packed with real, plant-powered ingredients that support energy, balance, and whole-body wellness.
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.
Common Questions About Superfoods
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.
I use always a 20 superfoods combined with a vegan protein from brown rice all organic certified.
the cacao used in this blend is the first real raw cacao made from non fermented criollo beans so enzymes and aminoacids but also 90% less flavonoid reduction compaired with fermented cacao.
Great site
Peter
IG Mrchocobean
I start with 20 superfoods as basic ingredient in my smoothies combined with a Vegan Protein brown rice protein all organic certified also the ingredients.
In this blend they use the best raw ( first real raw ) non fermented criollo cacao
the fermentation like the beans i see here on the website they
Smoothies is something I know about, however I do have a VERY important question: I have been on Coumadin, yes, I know, it’s rat poison 🙁 and all the info I get from my doctors is that ALL green veggies and leafy veggies especially eliminate the good that Coumadin supposedly does for me—that is, it keeps my blood from clotting so much.
What can I do if I want to Green Smoothie?
Also, my wife has a swallowing problem that the docs cannot find the problem to solve—so I’ve been making her smoothies every morning for over 4 years….using ‘protein powder’ for her protein. What can I sub for her? Thanks.
Hi!
Any of the above “superfoods” that are geared toward protein would work 🙂
Unfortunately, we think it would be best for you to talk to your doctor about green smoothies. They know you better than we do. Hope this helps!
What’s the difference between Cacao powder and regular, unsweetened cocoa powder? Many websites say they are the same thing; just retailers jack the prices up on the cacao because they market it as healthy. What do you think?
The taste is very similar Danielle, but the benefits are much higher in cacao… which is raw and unprocessed. There are more antioxidants in the raw, pure form, which we just love.
I started eliminating simple sugar from my diet a week ago and only eating fruits and vegetables with the above super foods. I have lost five pounds in one week. I will now began my new interval weight training and see if I can get enough protein to build some muscle.
I’m just starting to use the green smoothie program. I found this blog on the super foods to be extremely helpful and informative. You have answered so many questions that have been rolling around in my mind as I studied the procedure. I’m concerned about weight gain though in drinking the smoothies. I have been on Weight Watchers and am trying to figure out how to count points for the ingredients in the Smoothies. I may just have to adjust it and count points for the rest of the day and make my green smoothie my breakfast. Does anyone have any suggestions for helping to lose weight while drinking green smoothies?
One of the things to keep in mind when going for weight loss is to not ADD green smoothies to your current eating habits, but to SUBSTITUTE them. Drink one for breakfast instead of what you normally eat. Or drink one for lunch or dinner. If you add it then you are adding more nutrients that your body definitely needs, but also may be adding too many calories, carbs, etc.–we don’t spend any time counting numbers in a diet. Our main goal is get whole, natural, great tasting food into our bodies so we can be healthy and happy!
Great advice here! I find that a blend in the morning gets you through to lunch. Have a good healthy filling lunch similar to what you would eat for dinner which keeps me going till dinner when I blend again.
I suffer from epilepsy and at the moment are going through an uncontrolled phase which my specialist is trying to stop. Would any of these superfoods help to control these fits etc? I’m afraid though I don’t like smoothies, any other form of taking them. Thanks
Hi Mandy— You would have to consult a doctor. We cannot give medical advice— we are just here to share what benefits green smoothies offer and some supplements that work well in them and why. I wish the best for you and your health and hope you can find some superfoods and natural remedies to help with the seizures.
How does Wheat Grass compare to your list of super foods? Is it just as beneficial health wise, or is it not as much? I add it occasionally to my green smoothies, because I enjoy the plant-taste it adds. Should I switch it up for something different, or keep it up?
I also add hemp to them as well, delicious!
Wheatgrass is great! Just takes more time and tools than we are really into. We like to keep it simple with our smoothies— and these 10 superfoods are a quick addition. But definitely go for wheatgrass if you have a juicer and the fresh wheatgrass around. 🙂
Hi! How do you get the chia seeds NOT to gelatinize your smoothie? I added just a tablespoon and my entire smoothie tastes and looks like green pudding! I can’t stand the tapioca-like consistency. Is there any prep work I can do that will make the chia seeds just stay seed-like?
Thanks in advance!
I start my chia seeds in the blender and make them into a powder before I begin the smoothie. It will still help thicken the smoothie, but you wont have green tapioca!
You should just sprinkle them on top after you have blended 🙂
Thank you Jadah, Jen and Tonya! Will try that this evening 🙂
I need help. What kind of things can I add to my smoothie to ensure I have some protein in it? Thanks so much!
Any of the above that talk about protein 🙂
I am new to this whole healthy way of eating, is this all ok to do? I mean I have chocolate whey protein powder… would I be able to add a bit to my green smoothie? just to add a bit of protein? and will that be ok?
Hi Brittany! You can do whatever you think is best 🙂 Our personal favorites are the superfoods listed above, but if you like whey protein powder for your body then go for it 🙂
cool… thanks for the tip
I’ve heard that maca powder should not be consumed raw, and is only digestible if it’s been “gelatinized.” Would love to know more about this (if it’s true or not)!
Hmm… That is interesting, Yvonne. We haven’t read anything about that, and the type of Maca that we suggest says that it is ok to use gelatinized or raw. Here is a link to the Maca that we prefer:
If I soak almonds overnight how long can I keep them in the fridge for?
Hi Kelly!
All of our sources seem to say that if you put your raw almonds in a bowl over night and soak them, then you should drain and rinse them and they can be stored in the fridge for about a week. Hope this helps 🙂
Hi Jen and Jada: I absolutely love the Simple Green Smoothies site and the comments from so many. I really appreciated your TOP 10 SUPERFOODS also; however, after doing additional research about each of the SUPERFOODS, Coconut Oil (as well as Coconut Milk) reviews from health and medical websites ALL seem to strongly discourage the consumption because of its EXTREMELY high saturated fat content. I have read many of the articles that debate the pros and cons, but the overwhelming majority of medical and science research community seem to discourage its use. Can you please give me some feedback on your thoughts and why you guys chose to air on the side of a proponent of the Coconut Oil stating: “If you are exercising for weight loss then coconut oil will be an important ingredient for you. The fatty acids in this superfood fight body fat by converting into energy that boosts metabolism as opposed to saturated fats that add body fat.” I cannot seem to satisfactorily reconcile these extremely opposing views. PLEASE HELP! BTW I am trying to lose weight and target my belly fat.
Hi Barry! I’m sorry for all the confusion. As you probably know, there are many opposing views on all sorts of nutritional claims. First, let us clear up a little confusion from the phrase that you quoted in your comment, because the way we worded it is probably a little confusing. We do recognize that coconut oil contains saturated fat, but unlike many other foods that contain saturated fat coconut oil actual works to boost your metabolism and increase weight loss. It isn’t a miracle food, but using small doses can help if you are eating healthy and living an active lifestyle. We also wrote an article on coconut oil on our family webpage. Check it out here 🙂
Thanks for your enthusiasm girls been doing the smoothies for a few months now mainly for brekkie after training . Feel clear headed and focused in the mornings now …you have answered so many questions I have had. I prefer to be careful of how much fruit I blend up at once cos of the sugar ! I cut out fruit from my diet and felt so much better so not to keen on the extra fruit. Ideas on how to add a little sweetness?
Do you use carrots or beets in your smoothie? We don’t have any recipes with beets right now, but lots of people love them! They will have more sugar than other veggies, though. Usually sweetness comes from natural sugar, and we highly recommend NOT using sugar substitutes (things like Equal, Sweet-n-Low, etc.). These can be pretty harmful to your body. From this superfoods list you could try goji berries or acai 🙂
I started smoothies and my blood sugar went nuts so now I have stopped to see if smoothies is the problem. I used spinach, frozen blueberries, flax, carrots, and bananas every morning for three weeks, Blood sugar is cumming down slowly. Do you have any suggestions I am type two diabetic also I am not a big veggie eater that’s why I started smoothies.
Hi William! Thanks for the question 🙂 We do recommend talking to a doctor or nutritionist about this because they would know your situation better than we do. The only thing we can suggest at this point is to not use bananas or carrots. They have lots of natural sugar. So, even though it may not be as bad as eating refined sugar it will still make your blood levels go higher. Hope this helps!