The American Cancer Society recommends eating 5–9 servings of fruits and vegetables daily to prevent cancer and other diseases. A healthy, plant-based diet may help lower your cholesterol, strengthen your immune system, and provide a rich source of minerals and bone-building nutrients. Green smoothies are a delicious way to easily pack in a day’s worth of nutrients. Blending fruits and vegetables together breaks down the cells of plants, releasing their enzymes, vitamins, and minerals, and maximizing their delivery to your body more than chewing can. Green smoothies provide an easy way to get the benefits of dark leafy vegetables to kids or adults who do not enjoy the flavor and without having to chew through piles of salad.

 

Here are some reasons green smoothies are a great choice:

Nutrients

A good green smoothie can provide more than 100% of your daily value of vitamins A (as beta-carotene), C, and K, B vitamins, vitamin E, and folate. As for minerals, green smoothies are a great source of calcium, iron, magnesium, manganese, phosphorus, potassium, copper, and other trace minerals.

 Weight Loss

Replacing a meal each day with a green smoothie lowers overall caloric intake, while increasing vegetable, fruit, and fiber intake. Green smoothies provide B vitamins and magnesium that support energy metabolism.

Green smoothies help reset your taste buds and make you start craving healthy foods. Junk food and refined foods begin to taste less appealing. Cravings for unhealthy sweets, salt, and fats decline.

Green smoothies do not bog down your digestive system. Optimum digestion and nutrient absorption will give you more energy to exercise and get through your daily routine.

Antioxidants

Green smoothies contain a huge dose of health-protecting antioxidants and phytonutrients. This will boost your immune system and help prevent disease.

Great antioxidant-rich additions to your smoothie include blueberries, strawberries, cranberries, pomegranate seeds, acai, and cacao (raw chocolate).

Blood Pressure

Many fruits and vegetables have been studied for their ability to lower blood pressure while also reducing some of the risk factors for cardiovascular disease.

Mental Clarity and Focus

Replace your morning coffee with a nutrient-rich green smoothie for greater mental clarity and focus. You won’t get the midday energy slump or the caffeine-related side effects.

Colon and Gut Health

Green smoothies contain the whole fruit and vegetable so that you get all of the fiber and nutrition absent in ordinary breakfast foods or juice. Fiber is essential for good colon health. It feeds your beneficial gut microbes and supports optimum digestion.

Healthy Skin and Strong Hair & Nails

Green smoothies give you a healthy glow and may help clear up acne. The nutrients found in a green smoothie will also aid hair and nail regrowth.

Anti-Inflammatory Effects

Most fruits and vegetables have anti-inflammatory properties. If you suffer from inflammatory conditions that cause chronic pain and other issues, green smoothies may help get your health back on track.

Alkalization

Green smoothies may help neutralize blood pH and prevent the body from becoming too acidic. They provide minerals that are used by your body to naturally maintain pH balance.

Green Smoothies for Beginners

Making a green smoothie is not an exact science. You can mix and match vegetables and fruit however you like to find what tastes good to you or makes you feel great.

Here are the basic components to get optimal benefits:

• Liquid: water, almond milk, coconut milk, hemp milk, cashew milk, etc.
• Greens: kale or spinach
• Fruit: frozen or fresh bananas, berries, or citrus
• Omegas: flax seed oil or fish oil
• Essential Oil: customize to your health needs
• Other: organic protein powder, aloe, probiotics, nuts, grains, etc.

You will find your favorites if you experiment with your blends! Here are a few to try for beginners. Simply blend all ingredients in a high-quality blender, and serve immediately.

Strawberry-Banana Green Smoothie

• 6–8 oz. (180–240 ml) water
• 1 large peeled banana (these can be frozen ahead of time)
• 4 large strawberries, fresh or frozen
• 2 cups fresh organic baby spinach
• 3 drops lemon essential oil
• 1 Tbsp. (15 ml) aloe
• 1 or 2 ice cubes

Berry-Cinnamon Green Smoothie

• 6–8 oz. (180–240 ml) unsweetened almond milk
• 1  peeled banana
• 1/4 cup blueberries (fresh or frozen)
• 1/4 cup raspberries (fresh or frozen)
• 3 drops cinnamon essential oil
• 2 cups fresh organic baby spinach
• 1 Tbsp. (15 ml) flax seed oil
• 1 or 2 ice cubes

Tropical Green Smoothie

• 6–8 oz. (180–240 ml) coconut milk
• 1 cup cubed pineapple
• 1/2 cup cubed mango (fresh or frozen)
• 3 drops ginger essential oil
• 2 cups organic baby kale
• 1/2  sliced avocado
• 1 or 2 ice cubes

Peanut Butter Chocolate Protein Green Smoothie

• 6–8 oz. (180–240 ml) cashew milk
• 1 peeled banana
• 2 Tbsp. natural peanut butter
• 3 Tbsp. cacao nibs or cocoa powder
• 1/4 cup quality protein powder
• 2 Tbsp. (30 ml) flax seed oil
• 3 drops cinnamon essential oil
• 2 cups organic baby kale
• 1 or 2 ice cubes