Key Takeaways
- Smoothies offer an easy way to boost your intake of essential nutrients like fiber, protein, healthy fats, and antioxidants.
- This is especially true when smoothies are enhanced with superfoods such as chia seeds, spirulina, and pomegranate seeds.
- These superfoods will not only provide you with additional nutrients, but will upgrade the flavor of your smoothies as well.
There’s a lot to appreciate about a delicious, balanced smoothie. Not only does the cold drink come together in minutes, but it offers a convenient way to fuel up on nutrient-dense foods. There are also endless ingredient combinations, making it easy to prepare a smoothie that satisfies your taste buds.
So long as your drink is high in essential nutrients (think fiber, antioxidants, and protein) and low in added sugar, it can be considered a healthy smoothie. But if you’d like to pack even more benefits, consider adding the following superfoods to your smoothies. According to dietitians, these options will provide additional nutrients and flavor, giving you the most bang for your buck.
What Are Superfoods?
“‘Superfoods’ is a marketing term that refers to a food that’s considered more nutrient-dense than others,” explains registered dietitian nutritionist Cindy Chou, RDN. These nutrients may include essential nutrients—such as vitamins, minerals, or fiber—as well as antioxidants.
When added to smoothies, superfoods can further boost the nutrient content of your drink. But remember: If you’re on a mission to improve overall health, eating a specific superfood (via smoothies or otherwise) is just one piece of the puzzle. “It’s more important to focus on balanced dietary patterns rather than relying on individual foods,” adds Chou.
With that in mind, incorporating these superfoods into recipes you already love—such as smoothies—is still a great way to elevate your overall nutrient intake.
- Cindy Chou, RDN, chef, registered dietitian nutritionist, and founder of The Sound of Cooking and Cancer Nutrition in a Bowl
- Rhyan Geiger, RDN, registered dietitian
Best Superfoods for Smoothies
Spirulina
For a boost of nutrition and color, reach for spirulina, a blue-green edible algae. One tablespoon provides approximately 2 milligrams of iron, or 11% of the recommended daily allowance (RDA), per registered dietitian nutritionist Rhyan Geiger, RDN. Iron is a key component of hemoglobin, a protein in red blood cells that helps carry oxygen throughout the body. “Without enough iron in your diet, you may have low levels of hemoglobin, leaving you tired and unable to concentrate,” says Geiger. Adding spirulina can help you meet the mark while enjoying a vibrant blue-green drink.
Chia Seeds
Credit: Getty Images
Chia seeds might be small, but they’re a mighty addition to smoothies, per Geiger. In just one to two tablespoons, you’ll get about 5 grams of plant-based protein, 10 grams of fiber, and 5 grams of omega-3 fatty acids, she notes. “Together, protein, fiber, and fat help keep you full for longer while [supporting] muscle and brain health,” Geiger explains.
Pomegranate Seeds
Credit: Fullerene/Getty Images
Pomegranate seeds, or arils, are rich in antioxidant anthocyanins. This is noteworthy because “antioxidants help protect our cells and may improve heart and brain health while reducing inflammation,” shares Geiger. Keep in mind that pomegranate seeds will add some texture to a smoothie—so if you’d prefer a smoother consistency, try blending them alone in a food processor and straining the puree first. Another option is to use pomegranate juice (sans added sugar) as the liquid base of your drink.
Tofu
HUIZENG HU/Getty Images
When used in smoothies, tofu adds protein and creaminess, offering a two-one punch of benefits. More specifically, tofu is a complete protein, meaning it contains all of the essential amino acids the body needs, per Chou. It’s also a source of isoflavones, a type of plant-based compound that may support heart health, according to Chou. The trick is to use soft or silken tofu, which will create a luscious, creamy texture when blended.
Kombucha
Switch up your usual liquid base for kombucha, as recommended by Chou. The fermented tea is rich in probiotics, or beneficial bacteria that help gut health. Probiotics work by maintaining a healthy balance of “good” vs. “bad” bacteria in your gut, thereby supporting digestion, immune function, mental health, and more.
Black Sesame Seeds
Vijayakumar Bingi / Getty Images
The next time you make a vegetable-heavy smoothie with a touch of sweetness, consider incorporating toasted black sesame seeds. According to Chou, their subtle nutty flavor will balance the smoothie’s flavors, resulting in a well-rounded drink. Just two tablespoons of black sesame seeds “provide a mix of healthy monounsaturated and polyunsaturated fats, along with 2 grams of fiber, which can help keep blood sugar levels stable,” says Chou.
Medjool Dates
A natural sweetener, Medjool dates are one of the best superfoods for smoothies. “Beyond their flavor, dates are a source of dietary fiber, potassium, and antioxidants, all of which may have the potential to support heart health,” shares Chou. The fiber in dates can also benefit digestion and increase satiety, keeping you satisfied between meals. The best part? Medjool dates taste great in all types of smoothies, Chou notes.
