And Essential Fatty Acids
You will see omega-3 fatty acids mentioned as a component of many of these nutrition boosters, so keep this information in mind.
First, these are referred to as essential because theyre needed for health, but the body cant make them on its own.
Alpha-linoleic acid and linoleic acid are fatty acids. EPA and DHA are also types of omega-3s. These contribute to a variety of effects in the body, including skin and nerve health, brain health, blood pressure, and blood clotting.
Whats important to keep in mind here is that omega-3s and omega-6s need to be consumed in a proper ratio for optimal health. Today, many people get too many omega-6s in their diets, so consuming foods high in omega-3s can help to regain this crucial balance.
Many foods containing essential fatty acids spoil quickly. Be sure to keep them in the refrigerator and consume them quickly.
For more information about essential fatty acids, and nutrition in general, check out Nutrition and You by Joan Salge Blake, .
What About Superfoods And Greens Powders
As an alternative to these individual superfoods, there are some really great superfoods and greens powders on the market that make it convenient to include a range of superfoods in your smoothies. There are also some great protein and greens combo powders that make it easy to both get more protein and take advantage of superfoods.
Using greens powders is a convenient way to ensure youre getting a wide range of powerful antioxidants and other health benefits without having to think much about it. Here are a few good options:
What About Protein Powder
Protein powders and other protein-rich supplements are easy, popular protein for smoothies options. But they’re not for everyone.
Whether you don’t like the taste or texture of protein powder, prefer whole food sources, or just don’t want to buy protein powders – that’s valid! But it’s still important to balance your smoothie with a little protein.
So, I’m sharing a protein for smoothies resource I give to my clients: 40 ways to add protein to smoothies – without protein powder! You’ll see a wide variety of foods, from dairy products to nuts and seeds to even fruit and vegetables.
Recommended Reading: Low Sugar Smoothies To Buy
Best Smoothie For Recovery
If you work long hours but are training for a half-marathon in your free time, you need a smoothie thats loaded with nutrients that boost cognition and aid recovery from early-morning training sessions.
- 4-8 oz oat milk or water to desired consistency
- 1 cup raw baby kale and/or spinach
- ½ cup blueberries
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Where To Buy Extract Powders For Smoothies
Are you interested in trying any of these healthy smoothie add-ins? You can purchase these extract powders at BulkSupplements.com. The company is an industry-leading manufacturer and distributor for pure dietary supplements. BulkSupplements.com is not just a consumer brand. It also supplies pure ingredients to other brands that distribute food and other supplement products. Visit BulkSupplements.com to place an order today!
Make sure to consult a doctor before you try any new supplements to make sure they are right for you and your individual health.
Also Check: What You Need To Make A Smoothie
Want More Healthy Fats Add Coconut Oil
Coconut Oil is great for adding natural flavor, sweetness, and essential fatty acids to your smoothies. Fats like coconut oil help children create hormones and help absorb vitamins from foods. Kids can also benefit from coconut oils antioxidant, antibacterial, and anti-inflammatory properties. I recommend Coconut Oil made with pure, extra-virgin, cold pressed and organic coconuts. Kids need good fats for their optimal health and development.
Garden Of Life Raw Meal
This organic protein blend is derived from belly-blasting brown rice, quinoa and beans, plus tea and cinnamon extract. With 20 grams of protein and 7 grams of fiber per serving with a reasonable 120 calories, having one of these for lunch before a workout will keep you feeling full and energized while preserving muscle.
Recommended Reading: How To Make A Nutritious Smoothie
Want To Boost The Immune System Add Probiotics
Probiotics are micro-organisms, specific bacteria, fungi, and yeasts that are natural, necessary component of the digestive tract. They are beneficial to the body and an integral part of our immune system. When the biodiversity of these beneficial organisms is in balance, they help with digestion, nutrient absorption, and form the front line of our immune defense. A good probiotic is essential. Did you know that an estimated 70% of your immune system resides in your gut? Restores your body with the healthful benefits of probiotics. My son suffered from reflux and frequent respiratory infections. Adding probiotics to his diet helped tremendously, and he no longer shows any signs of symptoms. I buy Garden of Life RAW Organic Probiotics for my two kids.
Helps You Lose Weight
Protein powders are very low in calories. Therefore, it is very easy to stay in a caloric deficit as long as you choose low-calorie ingredients to add.
Additionally, the calories you consume with protein smoothies are generally quite healthy.
Therefore, they are likely to boost your metabolism as long as you combine them with working out. This opens another avenue for weight loss.
Recommended Reading: Fat Burning Smoothies For Weight Loss
Betterbody Foods Organic Chia Seeds With Omega
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These chia seeds are an omega powerhouse. In every serving of these chia seeds, youll find many nutrients, including omega-3, and fiber, making it a great bonus to any protein shake or juice. Since they have a neutral taste, you can add them to almost any smoothie or shake recipe without different flavors clashing. These Organic Chia Seeds are gluten-free, nut-free, low-carb, non-GMO, and cost $8.99.
Anne Dakan says What can I say? Theyre tasty little chia seeds and do what chia seeds do. I use them in oatmeal, smoothies and to mae pudding. Chia pudding couldnt be easier to make. Just throw them into a liquid, add your cacao powder or other flavorings, like thawed, frozen fruit, some sweetener, stir and refrgerate over night. No cooking required. Works with any kind of milk, ecxept full fat coconut milk. The seeds stick to the solid coconut oil and it just makes a lumpy mess.If you wan a good source of protein and Omegas, thats low calorie, these slightly minty tasting little seeds are a power house of nutrients. Great for diabetics who count carbs. They fill you up and satisfy your hunger, without a lot of carbs, spiking your glucose and allow you to make sweet treats with a few drops of pure stevia extract, that you can actually have a large portion of, and not have to worry about sugar or chemical sweeteners, that may do more harm than good.
Real Food Protein Smoothie Recipe Inspiration
I’ll be the first to admit that the majority of these foods don’t have the same protein content as a protein powder. But what’s important to note is how quickly protein can add up if you’re intentional when selecting your smoothie ingredients. See for yourself! Check out some of my favorite high protein smoothie recipes below that all contain over 20 grams of protein:
Read Also: How Much Are Smoothies At Smoothie King
What To Look For
There are so many different protein powders out there these days, it can be difficult knowing which one to choose. We chose our favorites based on the following factors.
High Quality Ingredients
This should go without saying, but youll want to look for a protein powder that contains high quality ingredients.
Whey protein is typically considered superior when it comes to protein powders, especially when they are used for post-workout recovery. However, you may see casein or egg protein powders too.
If you prefer a plant-based diet, there are plenty of quality products available for you as well.
When choosing which vegan protein to purchase, its a good idea to look for one that has a blend of plant proteins. For example, a good option could contain a mix of pea and brown rice proteins. On their own, pea and rice proteins are incomplete, meaning they do not contain all of the essential amino acids. However, when they are combined, they become a complete source of protein.
Dont forget to read the label for other ingredients too. Some protein powders will contain artificial sweeteners or other ingredients, like xanthan gum or sugar alcohols, that some individuals prefer to avoid.
Brand Transparency
One of the most important factors to consider when choosing a protein powder is whether or not the product has been third-party tested. This will ensure that the supplement has been tested for safety and quality, as well as accuracy in terms of whats listed on the label.
Taste
Where To Start With Superfoods
This is a big list. Youre probably not going to be using all of these superfoods, all the time. For one that would be very expensive. For two, as I mentioned above, there are plenty of affordable, everyday superfoods you should be eating regularly anyways. Start with those. Next, you can have some fun and reap the health benefits of adding these super super foods to your diet.
So, which superfoods should you start with? Ask yourself..
- What are your health and fitness goals?
- Are there any holes in nutrition you could use help with?
- Do you have dietary restrictions that make it difficult to get all the nutrients you need?
- Do you have any health concerns?
- Are you an athlete?
- Could you use a boost in energy levels?
- What is your food budget like?
Take a look at your diet and see where you could use some help. Because I eat a plant-based diet and Im highly active, I like to focus on on protein, omega-3 essential fatty acids, antioxidants and superfoods with anti-inflammatory properties, so some of my favourites are hemp seeds,chia seeds, cacao and spirulina.
I also dont have an unlimited budget to spend on superfoods and since turmeric, ginger and leafy greens are all readily available and affordable, I use those a lot too.
Read Also: Healthy Yummy Smoothies For Breakfast
Smoothie Recipes To Try
Use these recipes or build from them to create your own.
Banana-kale wake-up smoothie
The sweetness of the bananas balances kales slight bitterness in this recipe. Use just a tiny pinch of cloves theyre potent!
Get the banana-kale wake-up smoothie recipe.
Ruby-red raspberry smoothie
Its nutty. Its sweet. And its good for you. Blast off your day with healthy fats, antioxidants and phytonutrients from this creamy creation.
Get the ruby-red raspberry smoothie recipe.
Creamy kiwi-lime smoothie
You would never guess this creamy, high-protein smoothie gets its texture from tofu and cashew butter. Hey, dont knock it till you try it!
Go green smoothie bowl
Ready to trade in the smoothie glass for a bowl and spoon? In this bowl, the leafy green goodness of spinach meets the sweetness of grapes, mango, apple and banana.
Get the go green smoothie bowl recipe.
Cool tropical smoothie
Youll feel like youre on the beach with this zesty blend of mango, coconut, lime and strawberries. This vegan smoothie is high in potassium and features beneficial phytonutrients.
Get the cool tropical smoothie recipe.
Creamy strawberry and greens smoothie
This satisfying smoothie is sweetened with strawberries, creamified with avocado and then exalted to green goddess status with arugula.
Get the creamy strawberry and greens smoothie recipe.
Peach-vanilla yogurt smoothie
Get the peach-vanilla yogurt smoothie recipe.
Berry vanilla banana smoothie
Get the berry vanilla banana smoothie recipe.
The Best Healthy Smoothie Add
Read Also: Best Healthy Smoothies To Make
Why Trust Verywell Fit
The products listed in this round-up are items that Sydney Greene, as a registered dietitian and avid smoothie maker, has in her own kitchen as well as items that she would recommend to her clients, friends, and family. Each product has been vetted for quality. She has also read through reviews and product comparisons to choose items that stood out for price and likeability.
What Fruits Are You Using
If your shake is comprised of a lot of high sugar fruit with a small handful of kale, you are really just have a high sugar fruit smoothie. Skip the high sugar fruits like oranges, limit bananas and choose fruits that have a lower glycemic index like apples, pears and berries. This will help you to get the most out of your healthy smoothie without racking up the calories.
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The Boosts That Dont Boost
1) Collagen: Ediblecollagen, the structural protein found in connective tissues throughout the body, has somewhat recently become a trendy wellness item, advertised as being able to improve the health and look of both your skin and hair. While some research backs these claims, experts are skeptical of the idea that you can just eat collagen to look nicer. Id say this is a waste of money to add to smoothies, Hunnes says. Its a type of protein that we all have in our skin, and in theory, should help with wound healing. However, taking it orally in small amounts in a smoothie is just like adding any other protein powder. If you want extra protein, add a plant-based protein instead. Speaking of which
2) Protein Powders: If you really want some extra protein, go for it. But honestly, the average American diet already includes more than enough protein, so supplementing protein is more than likely a waste of a buck. Most of us dont really need a protein boost in our diet, Hunnes confirms. Its very rare that anyone has a protein deficiency in the U.S.
4) Energy Boosters: These typically consist of B vitamins, ginseng, guarana and possibly ginkgo biloba. While most of them have been associated with increased energy, similar to the cold fighting group, the science is lacking. These are mostly rubbish as far as research is concerned, Hunnes confirms. Guarana is a source of caffeine, so in that sense, yeah, it might boost energy. The others, not so much.
Superfood #: Collagen Peptides
Collagen is the most common protein found in your body, and it provides strength and elasticity to your skin, bones, muscles, tissues and tendons. As you age, your production of collagen decreases, which explains why your skin can become wrinkled and look saggy and why your bones and joints grow weaker. Supplementing with collagen powder can slow and even reverse the aging process, among other benefits.
Add 1 to 2 tablespoons of collagen peptides to your daily protein shake or smoothie and bump up your protein intake by 10-20 grams. This superfood has a completely neutral taste and gives your shake a creamier, thicker texture.
Daily supplementation of this powerful superfood can provide amazing anti-aging benefits, like tightening of the skin and a reduction in the appearance of cellulite, stretch marks and wrinkles.
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Terrasoul Superfoods Organic Gelatinized Maca Powder
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This Organic Gelatinized Maca Powder is USDA Certified Organic, Non-GMO, Gluten-Free, Vegan. Maca is a root vegetable that contains many vitamins, minerals, and amino acids. Adding organic maca powder to your morning smoothie can work wonders for increasing and sustaining your energy throughout the day, as well as balancing your hormones. This Gelatinized Maca powder costs $12.49.
John P. Morin says First some background. I love Bulletproof coffee and I typically add extras to jazz it up for greater effect. Ive been adding Terrasoul RAW Maca for several months. Its flavor is very mild and I hardly notice it in my BP Coffee. Running out I opted to try Terrasoul GELANTANIZED Maca this product. I wanted this version because a recent BP Post stated its more easily utilized by the body & less likely to contain mold. Win-win! However, a number of reviews on Amazon focus on the awful taste, so I was hesitant to try it but I did. Heres the deal It has a STRONG mushroom taste. If you like the taste of mushrooms , you will like this product. If you dont, you wont. OR you can try what I did. I added equal amounts of Ceylon Cinnamon & Raw Cacao along with a touch of stevia. Now I have a delicious BP Mocha Latte! As for the reviews that say its hard or clumpy they must have gotten some moisture in the product because mine is a free flowing powder.