Top 10 Benefits of Green Smoothies

Romaine lettuce green smoothie

Green smoothies have many health benefits, and can include spinach, lettuce, kale, and collard greens; for the more advanced green smoothie drinker, you can also add parsley, dandelion greens, watercress — really, any leafy green veggie your palate can handle, and enjoy. Bananas, apples, pears, avocado, and mango are great companions in these beverages. Here’s a brief introduction to the many advantages of drinking green smoothies on a daily basis.

First, here’s a sampling of VegKitchen’s recipes for green smoothies. See the entire range in our Green Smoothies category.

1. Green smoothies offer pure nutrition. The amount of vitamins you’ll get depends on the fruits and vegetables you choose for the smoothie. However, most fruits and vegetables are high in vitamins A and C. Guava is also high in folate, while avocados provide high amounts of potassium and magnesium.

2. Green smoothies are much healthier than fruit or vegetable juices. When juices are extracted, you get vitamins and minerals but no fiber. However, smoothies are made using the whole fruit/vegetable, so you get all the fiber in your drink.

pineapple, apple, and leafy greens smoothies

3. Green smoothies are a great way to eat your veggies without even realizing it. Although most people like fruit, many have trouble getting their daily requirement of veggies. When you make a green smoothie, the taste of the greens is hidden by the taste of the fruit, so you don’t even notice the veggies are there.

4. Green smoothies are easy and quick to make. The only equipment you need is a blender (and a pitcher if you make large amounts and need to store some in the fridge).

5. Homemade green smoothies are cheap. Buying smoothies at a juice bar can set you back as much as $6 a glass. At home, combining fruits and vegetables won’t cost you more than a few cents. Drinking a glass every day will provide you with all the vitamins you need, a much cheaper (and more natural) option than buying multivitamins.

Spinach and apple smoothie

6. Green smoothies can be a good way to get kids to “eat” their vegetables. You might need to start with a higher proportion of fruit vs. vegetables (for example, 70/30 instead of the standard 60/40) until they get used to the flavor.

7. Green smoothies will provide you with a lasting source of energy. Fruits are a good source of energy, but eaten alone will only provide short bursts of energy (they contain lots of sugars, which are quickly metabolized). Because of their high content of veggies, green smoothies have a balanced sugar content.

8. Green smoothies are low in calories but very filling. Because they contain high amounts of water and fiber, they’ll make you feel as if you just ate a full meal. If you’re trying to lose weight, green smoothies will help fight hunger and cravings while helping the pounds melt off easier.

Green velvet smoothie (kale, banana, and avocado)

9. Green smoothies are easy to digest. Because they’re already blended and liquefied, smoothies are quicker to digest. After all, your body no longer needs to work so hard to “break down” the food in order to extract the nutrients. People who suffer from indigestion after eating a heavy meal will also benefit, as smoothies are filling but light.

10. Green smoothies will keep you hydrated. Although one should drink at least eight glasses of water a day, experts believe most people don’t drink even half that amount. One of the reasons for that is that many people simply don’t like the taste of plain water. If that describes you, simply add more water to the mix as you prepare your smoothie. You’ll be drinking more liquids without even noticing it.

green smoothie diet cover by hilary greenleafThis article was excerpted with permission The New Green Smoothie Diet: Going Green Never Tasted so Good,* by Hilary Greenleaf. Hilary Greenleaf is a health enthusiast who blogs at hilarygreenleaf.com. 

  • For lots more features on healthy lifestyle, please explore VegKitchen’s Healthy Vegan Kitchen page.

*This post contains affiliate links. If the product is purchased by linking through this review, VegKitchen receives a modest commission, which helps maintain our site and helps it to continue growing!

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35 comments on “Top 10 Benefits of Green Smoothies

  1. Holly

    After discovering positive information on green smoothies, I decided that it must become part of my lifestyle, as I readily put the F in heath freak.

    So I finally managed to buy myself a quality blender for my new healthy eating regime and had the honour of trying my first green smoothie.

    It was awful, my gag reflex wasn’t been paid over time for all the work it was putting in.

    That’s when lime juice and tap water came to the rescue, making it bearable to drink.

    1 green smoothie recipe:

    1 whole bag of kale
    5 Small carrots
    3 ripe tomatoes

    disclaimer, doesn’t come with a foul taste warning, try it at your own risk, lol :)

    In so many words, it was hard to swallow.

    The lime juice seemed to help a’lot and even broke down the chunkiness content.

    I shall be trying it again, mainly for the fact my blender was costly, but also for the health aspects.

    definitely with additional fruit juice, or something sweet to take the bitterness out of the flavour.

  2. ivy

    I imagine that didn’t taste too great, Holly. Add fruit to mask the veggies. My favorite green smooth is half of a frozen banana, 1/2 cup strawberries, 1/2 cup unsweetened almond milk, 2 cups of baby spinach and a tablespoon of flaxseed. Add some organic peanut butter if you wish.

    Another goodie is 1/2 of a green pear, 1/2 frozen banana, 1/2 cup almond milk, 2 cups of baby spinach and a tablespoon of flaxseed. Add some pineapple if you wish.

  3. Savitri

    My green smoothies always have the following “ingredients” and they are delicious: ginger to further help the digestive system, fruit/s berries or apples or pear or avocado (no banana in my smoothie or I’ll puke :), lime in the Summer (cooling) and lemon in the Winter (heating/warming), celery stalks (I have hypertension and can’t have cucumber), sprouts, the best part, a variety of dark leavy green veggies: kale, chard, spinach, bokchoy, etc. When I have this even if just one a day for a week, people notice the difference. Try it, you may get healthier. :)

  4. Jim Patterson

    You seem a bit confused Savitri.

    Cucumbers are GOOD for hypertension, not bad. That’s why it’s important to evaluate the stuff you read in blogs….

  5. Eena

    I think she meant to say that she has hypertension so she uses celery because she can’t have cucumber (as a replacement?)

  6. natasha wheatly

    I make my green smoothies with 1 to 2 cups baby spinach, 1 cup of frozen fruits, 1 small to medium size banana, 1/2 cup chobani greek 0 fat yogurt, 1 cup unsweetened almond milk.

  7. JakeS

    My smoothies taste delicious :P I put 1 banana, apple, kiwi, (sometimes mango), some random black or raspberries, a beet, 1/2 an avocado, some almond milk, carrots, and a mix of kale, spinach, and chard. I also add a little lemon juice to keep it fresh and some honey.

  8. Jenny

    I love all these recipes! I have tried many, but my staple is 1/2 cup organic apple juice, 1/2 cup water, 3-4 handfuls frozen baby kale/spinach/chard mix, 1 banana and 1/2 avocado. Creamy and delish. This serves 2 to 3 smoothies.

  9. Leah

    I have fallen in love with green smoothies – for breakfast I have kale, half a banana, (or sometimes half an apple), flax seed, chia seed and some blueberries or strawberries for color.
    My after lunch “juice” is kale, celery, cucumber and pineapple.
    After reading about all the benefits of kale I am trying to get in at least one or two servings a day.

  10. Anna

    My staple is Kale, Spinach (or Silverbeet), Frozen Banana and Berries with Coconut water. Add in a teaspoon or two of chia seeds to boost its nutritional value. I’ve this for breakfast along with some Ezekiel bread and peanut butter :D

  11. Sarah

    I’ve been freezing my chopped up veg combinations in zip lock bags and my fruit in separate bags. Makes it really quick to make and keeps my smoothies ice cold.

  12. Leah

    I started to add almond milk and ginger to my smoothies – the almond milk give a nice creaminess and the ginger is excellent for digestion. Great suggestion freezing the veg’s , I like the idea of not having to use ice :)

  13. Jamie Johnson

    This afternoon I did a green smoothie with pineapple, apple, organic orange juice and kale. It was delicious and I feel full! I’m definitely incorporating these into my daily diet, I can’t wait to try different variations of fruit.

  14. Steve

    My green smoothies are spinach, kale, collard greens, dandelion, parsley, lettuce, celery, apple, bananas and strawberries. Make 48 oz. and drink it all down in one meal. Results are amazing.

  15. Autumn

    I sometimes add 1/2 cup of all natural peanut butter when I use bananas to add some protein, but when I don’t do that, I add half a scoop of vanilla protein powder to mine.

  16. ella

    i always use an orange, 2 handfuls of spinach, 7 chunks of frozen mango, 7 chunks of frozen pineapple, half a banana, and a bit of water. it tastes like an amazing fruit smoothie

  17. Althea

    Just begun green smoothie journey two weeks ago– used to just juice the veggies. I am fuller longer and because I wish to loose at least 10 pounds I replace two meals per day. My smoothie consist of 1 banana, pineapple, apple, pawpaw, cucumber, kale, bokchoy, spinach, and sometimes I replace the pawpaw with mango. I intend to add protein powder to aid in weighloss. The fruit masks the green taste—delicious!!!

  18. Nava

    I can’t say for sure, Shy — and it depends on the size and sweetness of the fruits. Four strawberries wouldn’t be too much, though 2 bananas and 2 apples might be, all at once.

  19. Tina

    I bought a Nutribullet and have been drinking veggie shakes daily since. The fruit that I add varies from day to day, but I always add Kale or Collard or Spinach. The greener the better. I buy my fruit fresh and then chop & freeze. One of my favorite is so simple, 1/2 a green apple, Spinach, 1/2 banana, Straw, black & blue berries. Yum. Add what you like just make sure to have one daily. Veggies & fruit do the body well.

  20. Kylie

    Green smoothies is loaded with health benefits but you have to be careful what you put it in so you don’t pack on the extra and unwanted calories. For me, I use 2-3 cups of spinach or any type of greens i.e. Kale, collard greens, lettuce, mixed greens, etc. and 1 fruit. I mix my fruits so it doesn’t get boring. I’ll use a cup of frozen mangoes one day, cup of frozen pineapples the next and so on. I also use 1tsp of chia seeds or goji berries for antioxidants. My liquid base is always coconut water or unsweetened green tea I brewed myself. I never use fruit juice unless I juice the fruits myself because store bought juice is loaded with sugar, sugar turns to fat and defeats the purpose of eating healthy….something to think about.

  21. Dee

    My favorite green smoothie is frozen banana, kale, baby spinach,pineapple and welch juice. My six year old loves the smoothie too.

  22. GreenIsGood

    I love the benefits of getting greens into the diet! Here are three small changes I have made to my diet that have rendered huge benefits.. #1 I take probiotics every morning (100 billion or more, refrigerated type); #2 Digestive enzymes at every meal; and #3 A green smoothie at some point in the day.

    Now, for my recipe. Half cup frozen mixed berries, one banana, handful of mixed greens (kale, spinach, ect..) and a bottled green juice, but you can just use water to help it blend up. I stuff as much fresh greens as my bullet will fit.

    Yum!

  23. Jennifer Reichman

    I make the green smoothie twice a day; which amounts to 168 oz. I blend the smoothie using the Vitamix and Kimberly Snyder’s Glowing Green Smoothie recipe. I add 2 heaping Tbsp of Chia Seed and Acai Powder.
    I blend using the following:

    2 cups of coconut water or 2 cups of bottled water
    1 whole lemon peeled
    2-3 large handfuls of organic spinach and kale leaves
    1 head of organic romaine lettuce
    2-3 celery stalks
    1 organic Granny Smith apple cored
    1 organic Bartlet pear
    1/2 large organic cucumber
    Parsley sprigs
    1/2 organic peeled frozen banana
    2 heaping tbsp Chia Seed
    2 heaping tbsp Acai Powder
    4-6 ice cubes

    My 1 snack time smoothie blend for the day will consist of 2-3 cups unsweetened coconut milk from Trader Joe’s, fresh or frozen blueberries, blackberries, raspberries, 1 spoonful of Vegan vanilla powder from Whole Foods, Acai Powder, Chia Seed, 4-6 ice cubes. Blends smooth with 1/2 or 1 added frozen banana.

  24. Nick

    My daily smoothies changed once I came across Jamba Juice and realized I’d been doing it all wrong.

    One thing I had, that many probably wouldn’t, was not nearly enough water. I was sick, dizzy and felt awful all day when I’d make my smoothies. I thought it was medication I was taking until I started to add water and ice cubes, immediate difference!

    I’m a bit of a strange duck and I have a smoothie for breakfast and lunch. It’s a big sucker, but it lasts me throughout the day until lunch, when I have more with some basic protein.

    1 cup carrot juice (I’ve got some odd allergies and can’t really do apples)
    1 medium/large banana
    1/2 cup blueberries
    1/2ish cup strawberries
    1/2 cup of homemade yogurt
    6 ice cubes
    1ish cup of water to thin it out/add more hydration

    I’ve not perfected it, but it’s pretty close in texture/flavor to the Apple n Greens Jamba Juice smoothie I lived on for a week. I had them modify it to remove the mango and apples, sub in carrots and berries, and I couldn’t be happier.

    It has been hard cutting out foods with sugar in them, but as long as I can have these smoothies and my fresh fruit as a night snack, I’ll be a happy camper!

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