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7 Superfoods Perfect for a Smoothie – 2020

superfood smoothie list 2020

7 Superfoods for Smoothies - 2020 List

Looking for a way to hack your diet? Enter superfoods. Anyone with a busy schedule short on time knows how difficult it is to prepare healthy, nutrient rich meals. That’s why superfoods are a great way to add nutrient dense, real food into your daily diet. Here are seven superfoods (super seven?) that are an easy add to any smoothie recipe. Blend them up for a health boost you can barely taste all in a matter of minutes.

1. Avocado

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Recommended serving: half of an avocado per smoothie serving.
Why it’s a superfood:
Healthy fat: abundant in monounsaturated fat that helps reduce total cholesterol and the especially “bad” LDL cholesterol.
– Plenty of nutrients: Vitamin B5, B6, C, E, K, potassium, folate, and fiber. Did you know avocados have more potassium than a banana?

Avocados might not be the first superfood that comes to mind while crafting your smoothie but may be one of the best. Their healthy fat will add a richness to your smoothie and keep you feeling fuller for longer.

2. Dark Leafy Greens

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Examples: Spinach, kale, and chard.
Recommended serving: 1 cup per smoothie serving.
Why it’s a superfood:
Packed with vitamins A, C, E, and K.
– Rich in folate. A B vitamin needed to make red and white blood cells.
– Low in carbs, cholesterol, and sodium.
– High amounts of carotenoids antioxidants. Help fight harmful free radicals throughout your body.

These properties make dark leafy greens a staple in almost any healthy diet especially keto, whole30, and plantbased. Greens blend surprisingly well into smoothies. I was expecting to find chunks of plants swirling around, but I couldn’t even tell my vitamin packed greens were in my smoothie!

3. Spirulina

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What is it?: A cyanobacteria – microscopic water organisms also known as blue-green algae. These bacteria are capable of photosynthesis!
Recommended dose: 1-3 grams per smoothie.
Why it’s a superfood:
– High in essential elements: phosphorus, potassium, copper.
– Good amount of protein (over half the weight is protein!)
– Bountiful B’s: rich in Vitamins B1, B2, B3.
– Impressive anti-inflammatory and antioxidant properties.

Spirulina is becoming more and more popular among the health community and for good reason. It’s a super easy add to any smoothie. Just sprinkle in a couple of grams of spirulina powder and capitalize on this nutrient-dense superfood.

4. Chlorella

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What is it?: Another single celled algae that grows in freshwater.
Recommended dose: 2-3 grams per smoothie.
Why it’s a superfood:
– Over half of its mass is protein.
– Rich in iron which is a critical nutrient for oxygen transport.
– Potent antioxidant that fights harmful free radicals.
– May bind to harmful heavy metals to help “detoxify” your body

Chlorella is typically found in powdered form making it another easy add to any smoothie recipe. Be sure to look for “broken cell wall” varieties as the human digestive system is incapable of digesting chlorella cell walls. Don’t be freaked out by the dark green color, it’s good for you!

5. Curcumin (Turmeric Extract)

turmeric curcumin image

What is it?: Curcumin is the active ingredient in turmeric, a common spice used in Asian dishes.
Recommended dose: 1 gram per smoothie. It is important to dose based on curcumin versus turmeric (which curcumin comes from). Also, the addition of black pepper oil can significantly increase the uptake of curcumin.
Why it’s a superfood:
– Powerful anti-inflammatory and antioxidant compounds.
– Shows promise as an antidepressant.
– Studies have shown that curcumin reduces cholesterol, especially the “bad” LDL cholesterol.

Curcumin is available in 95% concentration as a powdered dietary supplement. Often this supplement also includes a black pepper ingredient to enhance absorption. Sprinkle a couple grams into your next smoothie and experience the antioxidant and anti-inflammatory benefits.

6. Chia Seeds

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What is it?: Seeds from the Salvia hispanica plant that the Myans and Aztecs cherished.
Recommended serving: 2 tablespoons per smoothie serving.
Why it’s a superfood:
– High in fiber and protein.
– Great source of manganese, magnesium, and phosphorus.
– Contain omega-3 fatty acids.
– Antioxidant properties.

These nutrient packed seeds will give your smoothie a slightly nutty flavor and great texture. You can’t go wrong adding these to any smoothie combination!

7. Hemp Seeds

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What is it?: Seeds from the infamous Cannabis sativa plant. Don’t worry though, they are not psychoactive in any way, just packed with healthy nutrients.
Recommended serving: 2 tablespoons per smoothie serving.
Why it’s a superfood:
– Rich in essential healthy fats – both omega-3 and omega-6.
– High in protein – bonus points for being plant based protein.
– Contains both soluble and insoluble fiber to aid digestion.

Hemp seeds are another great addition to your super smoothie recipe. They also will add a slightly nutty flavor and great texture. It is important to get hemp seeds and not hemp hearts (also known as de-hulled or shelled hemp seeds) as they are less nutritious.

Summary of Superfoods

Adding one, or all of these, ingredients into your smoothie will give you a health boost that only takes a few minutes to prepare and lasts throughout the day. While no single thing you eat will make you healthier, and many of the things you don’t eat will have a more profound effect on your health, these superfoods provide tons of nutrients in a single serving. Happy smoothie making!