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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 ยฝ 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.
- Aรงaรญ 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.
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 ยฝ 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.
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 worldwideโlet’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 ยฝ 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 ยฝ 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 isnโt a new remedy. Raw elderberries are poisonous, so make sure theyโre 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.
Hey have you found any adverse reactions to chia seeds? I was absolutely loving them for the first 3 weeks, but the last couple of times I’ve had smoothies I’ve been really sick with sharp stomach pains… struggling to think of anything that is different in my diet other than the chia! x
Hey Rachel.
Thanks for the question, Rachel. Are you adding the recommended about to your smoothies? I would suggest stopping using Chia seeds and ask your healthcare provider if they believe Chia Seed could be causing your stomach pain.
Hope you feel better soon.
Hi I need the smoothies recipes for week one and two…I bought the ingredients but now the link is gone for the recipes
You can also by the Recipe Cards here: https://simplegreensmoothies.com/challenge
Hey Candice!
Email us here: https://simplegreensmoothies.com/contact and we can send them over to you.
hello. I am new to chia and hemp seeds. for breakfast, I usually make a smoothie with blueberries, raspberries, strawberries, banana, and vanilla protein powder. all blended with unsweetened almond milk. would it be a good idea to replace the protein powder with chia and hemp seeds? this way I’m getting protein but not more than the body can digest in a single serving? thanks in advance!
Yes, that sounds like a good idea, and throw some leafy greens in there too, try 2 cups of spinach. ๐
Can I live off of these green smoothies or are they just snacks… Or how do you eat/drink these?
Hey Trey!
Our smoothie recipes make about 4-5 cups (32oz โ 40oz). Jadah drinks at least 2 cups (16 oz) everyday in the morning as a breakfast meal replacement. Jen drinks hers for lunch or sometimes as a mid morning snack Since green smoothies are full of fiber, they keep us both full for a while. If either of us needs afternoon pick-me-ups, we have been known to make another green smoothie later in the day instead of drinking a caffeinated beverage.
Hope that helps. ๐
Hi there,
Can I use these together or am I taking the benefit away if I make a smoothie with Spirulina and Hemp Hearts?
Thanks.
Hey Trish!
Those are two great superfoods.It is important to find superfoods that enhance the flavor and consistency of your smoothies, and work with your mix, but just as important to incorporate the superfoods that give you the nutrients you are looking for. Protein, fiber, healthy fats and omega fatty acids is a great combination, just beware, spirulina can have strong flavor.
Hey Trish!
Superfoods and Leafy Greens go great together! ๐
Hey Linda!
Unfortunately, we are not doctors or nutritionists. Each and every one of us is different, which makes it hard to say what is right for you. We suggest checking with your healthcare provider that knows you better. You are more than welcome to tweak any of our recipes to fit what you need.
Great article! I’m not a fan of coconut, but from what you said, I should be! If I use the oil, will it make my smoothies taste like coconut? Or can I use a small enough amount so it isn’t overwhelming, but still get the benefits?
Hey Jess!
Here is an article all about coconut oil:
https://simplegreensmoothies.com/coconut-oil-benefits
Hope that helps.
Thank you for the list of superfood! Now, I should be using one of these ingredients whenever I make a smoothie.
Enjoy!
I am really excited to get into this green smoothie challenge I don’t have a blendtec, it sounds like an awesome machine to own, reading all the posts everyone has put on this blog. I just wanted to know if I am able to use an ordinary blender I have a older type one I inherited from my friend. Are you able to tell me if this will be okay to use to make these green smoothies please.
Thanks and kind regards
Jennifer
Hey Jennifer!
YES, any blender will work! ๐
Jen: For the past few years I have been using a Warner blender that I got for my wedding 8 years ago. It was a $70 blender that worked okay. It turned my produce into a smoothie, yet it left chunks of spinach and was very loud. It finally died and I immediately went online and bought a refurbished Vitamix 5200 for $329. It came within a week and blends like a beast โ no spinach leaf is left unblended when this bad boy is done. Itโs insane.
Jadah: I first started with my Magic Bullet (until I burned the motor out). Then I borrowed my in-laws Thermomix until I could get my hands on a high-speed blender. The Blendtec blender is my baby now. I just love the Blendtecโs sleek design, and the 94oz BPA-free jug is awesome when you are making big batches for your family or prepping for a detox cleanse.
Hope that helps. ๐
Which of these is the best if I don’t eat a lot of protein. I am making a full recipe of the smoothies and drinking some for breakfast or lunch- and having the rest later in the day for a snack or dinner. It depends on what else I have eaten that day. But protein is a BIG issue for me- and I want to feel full after having the smoothie.
It is based on personal preference, Allison. They are all great! I enjoy avocados, coconut oil and chia seeds the best. Enjoy!
Hey, I had the same problem with the protein when I started but I add some greek yogurt and some flax seeds and the result is a smoothie with 34% protein (25g in a 6dl smoothie). I’m still looking for ways to improve it but it’s a start ๐
Hi, how do you feel about the use of bee pollen in the smoothies?
Itsโs really a great and helpful piece of info. Very good post .Thanks for such an awesome post.
Best Weight loss smoothies is offer guidance of weight loss, it is given many types of methods and ideas to loss your weight & fats.
Sure can, Patricia!
Hi. Thank u so much for the reply and so quick!
Hi: So glad I found this. Do you suggest using 1 or 2 Superfoods in one smoothie? What about over the course of a day? How many should one use? And is a good idea to use a few over a period of time and then switch to different ones for another period? Thank You0.
Hi Jane!
We like to try to stick to one, maybe two, superfoods per green smoothie. Feel free to use them another time during the day if you’d likeโtotally up to you! It’s a good idea to have a variety of them instead of the same superfood over and over ๐
Much of our health is determined by the way we live our lives, and nutrition choices are a huge part of that equation. Part
of the confusion about superfoods comes from the fact that they are often backed up by some legitimate scientific research; however, the
conclusions may be blown way out of proportion, becoming dubious claims eagerly
accepted as fact. When you give your body a daily dose of these
super foods it’s like renovating your body the way someone would
renovate an old house that has seen better days.