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If you’re looking for a way to get your daily servings of multicolored fruits and veggies in, smoothies are a great way to go. “Nutritionists love smoothies. They pack a ton of nutrients into one glass, and they’re portable,” says Frances Largeman-Roth, RDN, nutrition expert and author of several cookbooks, including Smoothies & Juices: Prevention Healing Kitchen.
But not all smoothies are the health juggernauts you might hope them to be. “It’s absolutely possible to make a smoothie that isn’t so great for you,” says Largeman-Roth. “The added sugars can add up if you’re using plant milks that are sweetened.”
Considering each ingredient is the best way to ensure you’re getting a healthful—and even longevity-boosting—glass of deliciousness. Here are three options brimming with benefits.
Morning Boost
1 banana
1 cup cold brew
1/2 cup almond or oat milk
1 cup ice
1/8 teaspoon cinnamon
Blend and enjoy
The banana in this smoothie regulates potassium levels, which is key for cardiovascular health. In addition to a host of other nutrients, bananas also contain flavonoids, a photochemical with a host of health benefits including antioxidant and anti-inflammatory properties, all of which are major culprits for aging.
Oat milk is a staple in Largeman-Roth’s smoothies. “I love how oat milk is naturally creamy and is neutral enough to combine with pretty much any ingredient,” she says. “Look for unsweetened varieties because getting too much added sugar each day can increase your risk of diabetes.” Oat milk contains unsaturated fatty acids and a variety of bioactive components as well as dietary fiber, which is key in disease prevention. Java fans take note: A series of recent studies has found that coffee consumption is inversely related to cardiovascular risk, as well as other morbidity related diseases.
Green Goddess
1 cup baby spinach
1 cup chopped cucumber
1/2 avocado
1 kiwi, peeled
1/2 cup plain kefir
1/2 cup orange juice
1/4 cup fresh mint, optional
Blend and enjoy
Kefir, a type of fermented milk, is robust with lactobacillus kefiri, a bacteria packed with antioxidants. The potassium, magnesium and folate in spinach can help regulate blood pressure, and the fiber contributes to cardiovascular wellness. Avocados famously contain healthy fats, which are essential in lowering cholesterol levels. Like the orange juice, kiwis are loaded with Vitamin C and other antioxidants.
Red Recovery
3/4 cup ice
1/4 cup fresh or frozen pitted tart cherries
1/4 cup pomegranate juice
1 scoop of vanilla protein powder
1 tablespoon chopped walnuts
1 small cooked and peeled beet
Blend and enjoy
“Cherry juice has been shown to relieve post-exercise pain in athletes and pomegranate juice can help accelerate muscle recovery,” says Largeman-Roth, who blends this sweet-tart juice after a workout. “Beets are rich in nitrates, which some studies show can increase muscle function and can be good for blood pressure. Protein helps repair small tears in muscles and build muscle tissue.”
The walnuts and protein powder are key in helping keep insulin in check.
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