What is a smoothie? Discover all the benefits

April 16, 2024

What is a smoothie? A smoothie (or blended drink) is a thick beverage made by mixing fruits, vegetables, and other ingredients in a blender.

Depending on your preferences, healthy additions to a smoothie can include:

Fruits like apple, mango, banana, avocado, or pineapple
Vegetables like carrots, beets, cucumbers, or cauliflower
Nuts and seeds like almond butter, peanut butter, hemp seeds, chia seeds, and flaxseed meal
Herbs and spices like ginger, cinnamon, turmeric, or cocoa powder
Natural sweeteners like honey, dates, or stevia
Creamy additions like yogurt, milk, or plant-based milk, tofu

Smoothies are also a simple way to incorporate supplements such as protein powder, spirulina, or other powdered vitamins and minerals by simply adding a portion to the blender.

What is a green smoothie?

Green smoothies are nutrient-rich blends of fruits and vegetables. They have become a popular way to meet the recommended daily intake of vitamins and minerals. Unlike juices, green smoothies retain the beneficial fiber content of whole foods.

In their most basic form, green smoothies combine leafy green vegetables like spinach, kale, arugula with a base liquid like water. Although these vegetables alone can create a bitter-tasting smoothie, there are plenty of combinations that enhance the flavor profile and add nutrition. Green smoothies are an excellent source of B vitamins.

The B vitamins found in leafy green vegetables, such as folate, vitamin B6, and niacin, help the body release energy from food and can promote a healthy nervous system.

The nutritional value of smoothies

The nutritional value of a smoothie can vary drastically depending on the ingredients used to prepare it. Smoothies made with whole yogurt, for example, will have more fats compared to smoothies made with water or low-fat yogurt. Smoothies made with milk, yogurt, or water will contain less sugar than those made with fruit juices. When preparing your smoothies, measure the ingredients, calculate the calories and nutrients before putting anything into the blender. This way, you know exactly what your nutritional profile will be and can make the best decisions on what to include.

Are smoothies good for you?

There are many health benefits to be gained from smoothies. If you’re the type of person who finds it easy to replace a meal with a smoothie, you may benefit from adding more of these beverages to your daily routine. Before making changes to your diet, consult with your doctor or nutritionist.

Here are some other advantages of smoothies:

You can more easily reach the recommended daily intake of fruits and vegetables.
Studies show that eating enough fruits and vegetables every day reduces the risk of chronic diseases and helps maintain a healthy body weight. But many people do not meet the recommended daily intake of fruits and vegetables. If you’re one of the many people who struggle to eat enough fruits and vegetables every day, adding smoothies to your diet can help. A smoothie can contain two to three servings of fruit or vegetables, making it easier to reach the limit.
Increased fiber intake.
The recommended daily fiber intake varies from 25 to 38 grams, but the average intake is much lower. A low fiber intake is linked not only to poor digestion but also to chronic diseases such as type II diabetes and heart disease. Since smoothies are rich in fruits and vegetables, they also tend to be high in fiber. This can help bridge the gap between normal fiber intake and fiber intake, reducing the risks of chronic diseases and improving overall health. Fiber-rich foods can also help you feel fuller longer, which can help you achieve weight loss goals.
Green leafy vegetables like kale and spinach contained in green smoothies are an excellent source of vitamin K1. Research has shown that people with a high intake of vitamin K1 have a lower risk of bone fractures, osteoporosis, and decreased bone mineral density.
Green leafy vegetables are much richer in vitamin C compared to other vegetables. Vitamin C is known to support the immune system, fight infections, and help maintain healthy cellular function throughout our body, making these vegetables a nice addition to any smoothie.
Antioxidants like beta-carotene and vitamin C, which help prevent and may even reverse oxidative damage caused by free radicals, can be found in green leafy vegetables. Free radicals are present in nature but can increase in the body due to lifestyle and environmental factors, and the damage they cause to our cells is linked to chronic issues like inflammation, heart disease, and cancer.
They help lower cholesterol.
Bile acid sequestrants are compounds used in medicine to lower cholesterol and are naturally found in green leafy vegetables and smoothies made with them. Maintaining healthy cholesterol levels prevents the buildup of fat deposits on artery walls, reducing the risk of heart disease.

You don’t have to prepare your smoothies at home; come visit us at Insalateria Original in Florence at Borgo La Croce and discover all our new smoothie offerings:

3 Smoothie Bowl: