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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.
Quick question that might have already been answered (if so, sorry to repeat!). For the regular recipe, it makes 2 smoothies per, so how much avocado would I add? I have never used avocado in a smoothie. I guess a follow-up question would be: should I only use it in the smoothie I plan to drink right then, as it might turn brown…?
I am brand new to green smoothies, just finished this challenge! Loved it! I am out today to buy a new blender!
I’ve made a smoothie with avocado and saved it for the next day, and it didn’t turn brown. For starters I would start with 1/4 avocado. I loooooove avocado, so sometimes I’ll put a whole one in a big blend for all of the healthy fats.
Thanks for the info! I will try it today :0)
HELP! I live in India and have recently stocked up on Maca Root, Wheatgrass, Cholrella, Chia Seeds, Maqui Berry and an all inclusive cacao based superfood powder – all in powder form except the Chia. I’ve never been one for nutrition so I’m EXTREMELY confused about what to take every day and how to stay on a consistent/routine path. Any pointers on a weekly regime of these superfoods? Great article btw! x
Hi!
We’d suggest just using one of those superfoods per green smoothie. Maybe you could switch which one you use each day? Up to you!
Would you consider wheatgrass a superfood?
We haven’t had it much, Morgan. People seem to love it, but we don’t have enough experience with it to say yes or no. What do you think?
Do you consider Lucama a super food?
We have not used it before, Gisselle.
Wheatgrass and Maqui ??
I bought raw maca powder by mistake and now I am all bloated and in discomfort so I will take a break until I feel better and get the right stuff.
I did a little bit of research on macca and I found reports that it can lead to thyroid problems, can increase your blood pressure, and can offset your menstrual cycle. I also read that it can lead to digestive problems such as bloating and reflux. Apparently it is not supposed to be consumed raw because it contains toxin that are harmful to people. In Peru where maca is commonly found it is always cooked. Have any of you experienced these symptoms of maca?
Hi Afia!
Thanks for bringing this up. We’re definitely going to look into this…
Glad you brought that up, Afia. Those are two different issues and here is some info that may help you out:
There are pluses and minuses to eating raw foods, aren’t there? And given that each person is different, his or her body may react differently to each state. In the case of maca, raw isn’t best. When you are buying maca, look for the words “royal”, “gelatanized” or “cooked”. That is the maca you want, and all three of those mean the same thing. Raw maca can irritate the stomach and cause digestive upsets. In Peru, they don’t eat it raw. In the states, people assume raw is always best, and fail to research it further. The cooking process removes elements that can irritate the digestive process. So, that’s some info for you as far as maca and digestion is concerned.
As far as it interfering with the thyroid, it is an adaptogenic root, which means it will ideally balance hormones, which is why it’s said to give you more energy, up your sexual drive, and increase fertility. Obviously this isn’t a one size fits all deal, so it can do the opposite for some. I have had great success with royal maca (by the way, you only need about 1/4 tsp to 1/2 tsp of royal maca, whereas with raw maca, the serving size is much higher. So, you save money in the end as well).
As far as it increasing blood pressure, it can certainly do that as it has stimulating effects. Again, this is something that should be tested by the individual, and of course consult your health oriented wellness professional as well. For the first two weeks of taking maca, everything is kind of out of balance for me….when that third week comes, it’s amazing, absolutely amazing! I have so much energy and feel so alert and productive. That has been MY experience, and I hope others research and experiment for themselves. Go you for doing your own research, asking questions, and not automatically assuming everything you read on the internet is truth 😉
Thanks for this response, Melissa! Definitely love hearing valuable and knowledgable input from our community!
I put a teaspoon in my smoothie, should i stop? I read its good for you and then i read this, i am confuzed know. What should i do? I don’t have a lot of energy, so adding this i thought it would give me some. Please help me with this.
You guys are great! Thank you for your honesty and transparency. I see you’ve made some changes to the list. Thank you for listening, researching, and providing us with alternatives.
Absolutely, Afia! We love learning from our community and growing in our healthy eating journey together.
I have just started adding royal maca which is gelatinised so does not cause me any stomach issues, it is highly potent only need 1/4 teaspoon to feel powerful affects. Raw macca is cheaper and not as potent so you need more. Increased energy, increases sex drive and wanting to connect with the world more, I drink hardly any coffee now. Also add to my green smoothies a rainbow blend of power berrie super foods and a green blend which has lots of barely grass in it, also all together add hemp seeds for omega oils.
Thanks you for all the powerful knowledge. You previously warned against using more the two out of the ten superfoods in one smoothie. Why shouldn’t you used more than two? What combinations do you suggest. I have all ten and have used more than two in my smoothies numerous times. Thanks you in advance.
Hi Angela!
Great question! First, we don’t recommend mixing them all together because that gets super expensive and can make your smoothie taste pretty funky. We are all about simplicity with our recipes. Second, we think it’s important not to over-superfood your body. These superfoods pack a high volume of their specific nutrients, and it’s not really necessary to consume a handful of different superfoods that are all packed with protein. We generally think it’s better to let one or two superfoods do what they’re supposed to, and then you can add different varieties the next day.
Hope this helps!
Hi! Is there any suggestion on using sesame seed? Btw, can’t wait to start the challenge n tq for your effort.keep it up!
We don’t really use it in green smoothies. We use it cooking sometimes 🙂 So glad you’re joining us for the challenge!
Hi there, I have a question, new to this juicing thing – i need it for weight loss and overall energy and health, (high cholesterol) – I need to know what to use – the hemp seeds, coconut oil or spirulina?? and how often, or all together?? help!! 😉
You can use one or two super foods in each smoothie. If you buy all of them at once, it might cost you quite a bit, so you might just want to grab one or two and see which ones you like then add more slowly over time. 🙂
I’m doing the 30 day challenge, and just received the 2nd list……….the super greens powder, what brand do u recommend?!? I was in GNC and saw their brand, and i went to Wagreens and saw Barleans brand; are those two acceptable?!?
Hi Tara,
What list are you referring to? Our last 30-day green smoothie challenge ended on January 30, and the next one starts on April 1. Just trying to figure out what list you’re talking about so we can help!
Hi,
I’m a nanny for a 2 and 4 yo and they have recently developed a love of smoothies! while their pretty healthy eaters their mum and I thought it can’t hurt to give them a big of a boost! Is there any you would particularly recommend for kids or any we should avoid? And what qualities should we give them?
Thanks
Christine
Hi Christine!
If you go to our recipe page, then you should see a button toward the top that says “kid-friendly.” Click on that and some kid-friendly green smoothies will be highlighted for you 🙂 This page may also help, too!
https://simplegreensmoothies.com/smoothie-recipes-for-kids
Im going to begin doing green smoothies and was wondering if using coconut oil capsules would be beneficial and if so how many per serving of one in a smoothie?
Hi Megan!
We have never used coconut oil capsules, and are a little “iffy” about using them. We prefer unrefined and cold-pressed coconut oil.
How much do I add when adding to any smoothie?
Hi Terri!
Depends on the superfood 🙂 1-2 tablespoons per serving is a good rule, though!
The 10 super foods – how do you incorporate them. Do I consume each of tem a day, all at once or 1 a day, a week?????
Hi Angela!
We usually just use one at a time… definitely don’t add them all at once! Sometimes we may add two of them, but usually just one 🙂
I can’t wait to try these dessert drinks . I’m always wanting something sweet , but regret it after.just bought some chia seeds been drinking them with water and lemon …live it !
Hope you enjoy drinking green smoothies, Yadira!