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 

  • 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!


77 comments on “Top 10 Benefits of Green Smoothies

  1. Jen

    I started drinking daily home made smoothies two weeks ago. Tried a few different blends but so far this one is my favorite, this makes two good size portions. 2 cups kale or spinach, 1 cup coconut water, 1 cup water, 1 banana, 1.5 cups of mango, 1 cup pineapple, juice from 1 lime and chia seeds.

  2. sonia

    Green Smoothies are very effectice for health and I love using green foods in my daily dose.
    anyways thanks for writing about these health benefits of green smoothies.

  3. Tessa

    I have made green smoothies a part of my breakfast every morning and can’t remember the last time I felt so great. My personal concoction differs slightly by what kind of greens I can get my hands on, but the main blend is something like this:
    1/4 cup Kefir (I usually use blueberry or blackberry)
    1 handful of mixed greens(baby spinach, kale, bok choy)
    1 banana
    4-5 strawberries
    1 (small) carrot
    This makes one serving, but has a great flavor and is simple enough to make on the go while providing energy all the day through!
    Enjoy 👍

  4. sondra

    How many times a day do u need to drink the smoothie. And give me an estimate on how much water, fruits, and veggies should I use in one glass of smoothie

  5. Melissa

    Another thing I do is add a bit more than I would for a smoothie, and then add more water and drink it like a juice throughout the day. It keeps me away from my sweet tea addiction.

  6. Anjel

    I love ALL smoothies! Green smoothies are absolutely delicious. I like to add flaxseeds to mines.
    1 cup spinach- is like 6 calories if that
    1 banana
    3 strawberries
    1/4 mango
    1/4 peach
    tsp flaxseeds
    blend with water!
    if you like it a little sweeter, add a touch of pure honey.
    Blend and enjoy!
    I use frozen because the extra water will make it too bland for me, but you can add ice if you like!

  7. Marilyn

    I just finished drinking my second green smoothie. I used 1 cup of tightly packed coursely chopped kale as my green, water, 1/4 cup OJ, 1/2 cup fat free Greek yogurt, 1/2 banana and two packets of Truiva (I have a terrible sweet tooth I’m trying desperately to tame). Blended at high speed and it was delicious.

  8. david Rosenberg

    My main meal is my breakfast smoothie.
    Oatmeal old fashion
    Agave syrup
    2 glasses filtered water
    Spinach or other greens
    Peppers and banana and nuts
    Pineapple and frozen blueberries
    VitaMix machine
    Results after four years outstanding
    BP 140/90 now 117/79 cholesterol 48/161 with statin now 58/52 no statin
    Dr . McDougall who teaches you how to cook as a vegan for $6500.00 and 10 days does not approve. Do not blame him. He has built a very successful enterprise
    and has many success stories This is my breakfast and
    lunch normally.
    My doctors are amazed
    No supplements except B-12 three times a week

  9. Angelo

    Thanks for the list! Here’s a smoothie I just made up that contains –


    frozen raspberries/strawberries/blueberries,



    sour cream mixed with sugar free jello mix (my low carb “yogurt” creation)

    sugar free juice/sparkling soda.

    Love It!

  10. ask

    This blog was… how do you say it? Relevant!! Finally I have found something that helped me.

  11. Kimberley

    I’ve only had green smoothies a few times but they are delicious! The recipe I made makes two tall glasses and contains:
    Two handfuls of watercress
    One tall glass of water
    Two large bananas
    Three peaches
    Three spoonfuls of pure honey
    And a chia seed shot

  12. Kate

    2 friends and I share a green smoothie every morning at work. We started back in February and we each take turns to make smoothies for the group…we rotate each month.
    For me, it’s a good way to start the morning as I’m not a big breakfast eater.

    Personal Fav Drink:
    2 cups Power Greens (baby kale, baby spinach, and chard)
    2 cups almond milk (unsweetened, plain)
    1 Pear (large, with skin)
    1/2 cup fresh Pineapple (no skin)
    1/2 cup Cantaloupe
    2 dashes of cinnamon

    Yields about 40 ounces…10 to 13 ounces for 3 people.

  13. John Reynolds

    Since my triple by-pass surgery I make a green smoothie everyday. Must have Vitamix blender.
    -8oz Almond Mix
    -2 scoops of protien powder
    -2 tbsp of ground flaxseed, walnut almond mix
    -1/2 cup of strawberries or blueberries
    -(1) banana
    -1/2 avocado
    -1/2 pear
    -(2) handful of power greens (spinach, kale, chard)Hint: freeze greens they last longer
    -(3) ice cubes
    Blend in Vitamix until it runs its cycle.

    Approx. 28 grams of dietary fiber

  14. Amelia Summerhill

    Great recipes. I tried a few but they’re a little too sweet for my taste. That said, I found everything too sweet for my taste in the US including the bread.

    I love green smoothies and have been drinking them daily for a while now. I find using one piece of fruit, a lemon and more vegetables both more to my taste and a healthier option.

  15. Becky

    -baby kale, spinach, chard mix
    -coconut vanilla almond milk
    -ground flax seed
    -dehydrated peanut butter

    Looks gross, tastes great!!

  16. Kelly

    I’ve just recently gotten into green smoothies again. I make the following:
    – spinach
    – apple
    – pear
    – pineapple
    – cucumber
    – avocado

    + I add in a teaspoon of coconut oil, as well as a small scoop of chia seeds. It’s delicious! I used to put mango and dandelion greens in them as well in the past.

  17. Vegetable Juicing

    It’s actually a cool and helpful piece of information. I am glad that you shared this helpful information with us. Please keep us informed like this. Thank you for sharing.

  18. Val

    I’m trying to lose weight and keep my energy up. Today my lunch contained of a boiled egg, a handful of almonds and home made green smoothie. I added kale, spinach, banana, half green apple, celery, water and chea seeds and a very small amount of cranberry juice for flavour. Although, I’m probably going to keep the cranberry juice out next time. Trying to keep it all natural. Cheers to Green Smoothies! “Salad” never tasted to better! 😉

  19. Ely

    When I make my green smoothies.

    I blend spinach, tomatoes, carrots, banana, or Apple chia nuts, avocado, sabila, water,. I usually make at least like 20 cups so can last me a week.

  20. Kale expert

    I like to eat 50 kilograms of kale a day. It helps me keep my weight low and still stay healthy.

  21. Deepali

    Great info. Thanks.

    @Ely: I don’t think it’s a good to make a smoothie ahead of time though. I think it’s best if you make fresh and drink immediately.

    Can anyone confirm this?

  22. Elizabethq

    Every Sunday I make a big batch of Spinach, Celery, Cucumber, and Parsley, lemon Zest, lemon juice and water. I divide it into mason jars and put a few in the fridge and a few in the freezer and drink one every day for that week. It has been a great addition to my daily routine.

  23. Denise

    I LOVE my green smoothies !!! The health benefits are numerous and amazing. Everything in this article is true. I was having very uncomfortable digestive issues, feeling tired, lots of aches and pains (I’m a 57 yr old post menopausal woman) and drinking these smoothies has been wonderful. When I buy my produce, I wash and dry using my salad spinner,chop, then bag them with a white paper towel,poke a few holes in the zip top bags, then store in my fridge. It’s already for a week’s worth of daily smoothie making. I also keep bags of frozen fruit handy, bananas and avocados, ground flax seeds, and almond meal and almond butter that I make. 🙂

  24. Brighter day

    Vitamix is the best! I juice 3 c per day. Fresh dandelion or spinach, dill, cuke or parsley, celery, 1/2 lime, ginger root, 1/2 gr apple. I’m 61, post-menopausal stage 2 breast cancer 5 yrs ago, and in 3 months, I now sleep a full 8 hrs (before I’d be awake 2 or 3x a night), bl pressure back to normal, more energy, less stiffness, better attitude, so many little benefits, I could go on and on. I’m still waiting for my low hemoglobin, low red & white blood cells to improve. Doctor wanted to know why I’ve been improving, yet discounts my drinking juices to make such great modifications with my health.

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