Smoothies pack multiple food groups — fruits, vegetables, whole grains, healthy fats, and protein — into one portable meal or snack. “Smoothies make nutrient intake more accessible,” says the culinary dietitian Sharniquia White, RD, of Greensboro, North Carolina.
But not all smoothie ingredients are created equal. Strategic choices can deliver fiber, vitamins, antioxidants, and long-lasting energy.
Here are seven smoothie ingredients dietitians say deliver the biggest nutritional benefits (and taste great, too).
1. Frozen Dragon Fruit
“Frozen dragon fruit is one of my all-time favorite frozen fruits for smoothies,” says Dana Angelo White, RD, a Fairfield, Connecticut–based registered dietitian and the author of Healthy, Quick & Easy Smoothies.
2. Avocado
White recommends adding ¼ to ½ of a ripe avocado to a smoothie.
3. Dates
4. Cottage Cheese
“Cottage cheese blends well and adds creaminess and a little tang,” says Angelo White. Blending it is a helpful way to get past any textural aversion to cottage cheese’s normal lumpiness, White adds.
Consider which fat percentage works best for you. “Full-fat cottage cheese provides better mouthfeel and may be more satisfying than low-fat versions,” says White. The fat also helps your body absorb vitamin D, a fat-soluble vitamin naturally found in cottage cheese. Since full-fat cottage cheese is higher in calories, Angelo White suggests keeping portions to a ½ cup.
For an extra nutrient boost, pair cottage cheese with sweet potato (for vitamin A absorption) or leafy greens (for vitamin K absorption). The fat in cottage cheese helps your body absorb these nutrients, too.
5. Spinach
Spinach is a nutrient-dense vegetable whose mild taste and tender texture practically disappear in creamy blended drinks. The leaves pack vitamins A, C, K, and folate. They’re are also rich in antioxidants like beta-carotene and lutein, which help fight inflammation caused by free radicals (unstable molecules that can damage cells).
To get the most out of spinach in smoothies, White suggests pairing it with naturally sweet fruits like banana, pineapple, mango, or avocado. Adding yogurt or kefir can also help soften any residual bitterness, she notes.
6. Tart Cherry Juice
Beyond sleep, tart cherry juice may help lower inflammation. Older adults who drank it for 12 weeks showed improved DNA repair and reduced inflammation in a small study.
Just be prepared: tart cherry juice lives up to its name. “I love the juicy tang this adds to smoothies,” says Angelo White. Start with about a ¼ cup and adjust to your taste preference, she suggests. You can balance the tartness with Greek yogurt, sweet frozen fruits, or even hot honey.
7. Beets
Beets also contain dietary nitrates, which support blood flow and heart health, White notes.
She suggests starting with a ¼ to ½ cup of cooked or roasted beets and pairing them with citrus, pineapple, or berries to balance the flavor. Cinnamon or ginger can also be used to complement the sweetness of this vegetable.
The Takeaway
- Smoothies are a great way to sneak more fruits, vegetables, whole grains, healthy fats, and protein into your diet.
- Ingredients like dragon fruit, avocado, dates, cottage cheese, spinach, tart cherry juice, and beets offer unique health benefits.
- Certain ingredient combinations can boost nutrient absorption and temper strong flavors — like pairing beets with citrus or cottage cheese with sweet potato.
Read the full article here
