Amazing benefits of integrating Smoothies into your diet

Smoothies are incredibly popular for two simple reasons. Smoothies are great for your health, and they are delicious. The benefits of smoothies are in many ways obvious and hard to deny. There are not many things that taste so good and offer so many health benefits. 

But the benefits of smoothies are wide-ranging and profound. Outlining the health benefits of smoothies can get complicated, if for no other reason than the fact that there are so many kinds of smoothies. Each combination of foods and juices offers something a little different from the others. When we talk about the benefits of smoothies, we need to focus on a few combinations of ingredients. 

The benefits of smoothies can vary from powerful protein drinks for athletes to powerful boosts to the immune system for other people. And some people drink smoothies simply because they make a delicious breakfast that is loaded with vitamins and minerals. There are even smoothies that are specific formulated to provide antioxidants to relieve things like chronic inflammation. 

What are the benefits of smoothies? What are the different types of smoothies? And how do you get the most out of smoothies as a delicious addition to your diet and health programs? This guide will give you all the information you need to understand smoothies and get the most out of smoothies. 

What are smoothies?

Smoothies are thick blended beverages made primarily from fresh juices and puréed fruits and vegetables. Most contain some type of milk, even if this is a milk alternative, such as almond or soy milk. 

Smoothies begin with a base that consists of fresh juice and milk products. Most people are 2-3 vegetables and fruits, but this can vary widely according to taste and need. 

Since smoothies are extremely versatile, you are free to add all kinds of things. Chia seeds are a recent favorite, but you are free to experiment with whatever suits your tastes or nutritional needs. 

Some people add ice to smoothies to create frozen drinks and to make them more refreshing in the hotter months. 

Types of smoothies

The fact is, smoothies are generally whatever you make of them. There is no hard and fast rule for how to make a smoothie or what constitutes a smoothie. That said, smoothies most often fall into one of the following categories.

Fruit Smoothies

These are made primarily with fresh fruit juices and purred fruits. Most fruits smoothies are blended with some type of milk such as almond, soy, or oat milk. Some people prefer dairy products and may include yogurt in a fruit smoothie. 

Green Smoothies

Green smoothies are made with green vegetables, fresh juices, water, and may include any of the milk products mentioned above. This is an area where you can feel free to use your imagination. Anything that tastes good to you will likely work, although things like fresh spinach are a favorite. Some people include fruit juice in a green smoothie to add some sweetness. 

Protein Smoothies

Protein smoothies most often contain vegetable juices as a base and include things like protein powder. To add to the protein boost in a protein smoothie, common additions include yogurt, cottage cheese, and tofu. 

Smoothies common ingredients

Smoothies can be made with just about any fruits, vegetables, juices, and milk products you like. If you are new to making smoothies, here is a list of common ingredients to get you started. 

  • Fruits: berries, banana, apple, peach, mango, and pineapple
  • Vegetables: kale, spinach, arugula, wheatgrass, microgreens, avocado, cucumber, beetroot, cauliflower, and carrots
  • Nuts and seeds: almond butter, peanut butter, walnut butter, sunflower seed butter, chia seeds, hemp seeds, and flax meal
  • Herbs and spices: ginger, turmeric, cinnamon, cocoa powder, cacao nibs, parsley, and basil
  • Nutritional and herbal supplements: spirulina, bee pollen, matcha powder, protein powder, and powdered vitamin or mineral supplements
  • Liquid: water, fruit juice, vegetable juice, milk, non-dairy milk, coconut water, iced tea, and cold brew coffee
  • Sweeteners: maple syrup, raw sugar, honey, pitted dates, simple syrup, fruit juice concentrates, stevia, ice cream, and sorbet
  • Others: cottage cheese, vanilla extract, soaked oats, cooked white beans, silken tofu, and dairy or nondairy yogurt

By way of an example, here is a recipe for a basic fruit smoothie. This recipe is great if you are new to making smoothies.

Simply mixed berry smoothie:


  • 1 cup (197 grams) of frozen mixed berries
  • 1/2 cup (82 grams) of frozen mango
  • 1/4 cup (34 grams) of raw beets, roughly chopped or grated
  • 2 tablespoons (20 grams) of hemp hearts
  • 1/2 cup (125 grams) of low fat plain Greek yogurt
  • 4–6 ounces (120–180 mL) of unsweetened coconut water
  • a squeeze of fresh lime juice


Add all ingredients to your blender and blend until smooth. If you want it a little sweeter, use lightly sweetened yogurt or swap the coconut water for 100% fruit juice.

This recipe makes approximately 20 ounces (590 mL) and provides 

This is just a basic recipe. You can use the proportions and instructions for any combination that sounds good to you. You can substitute fresh carrots for raw beets. Furthermore, you can use almond or soy milk in place of coconut water. Any variations will provide a new flavor and a different set of nutritional benefits. 

What do smoothies do for your body?

The exact ways that smoothies impact the body depend on the type of smoothie consume and the precise ingredients you use to make a smoothie. People rely on smoothies for a variety of purposes. 

Some people drink smoothies for a natural boost of vitamins and minerals. There is no substitute for the vitamins and minerals in fresh fruits and vegetable juices, and smoothies are loaded with these fresh ingredients. 

Others enjoy smoothies as part of a weight loss program. You can lose weight by consuming the right smoothies at least once a day instead of a full meal. There are extremely healthy ways to eat like this. 

Still, other ways that smoothies can help your body is when you drink smoothies as part of a well-designed detox program. Smoothies can be made almost exclusively of juices and other ingredients that are specifically designed to help your body detox. 

Benefits of Smoothies

Increase vegetable and fruit intake

Smoothies are made primarily with fresh fruits and vegetables. By drinking smoothies, you increase the number of fresh fruits and vegetables you consume. This provides an array of essential vitamins and minerals, and it significantly increases the levels of antioxidants in your diet. 

Simply by drinking smoothies, you can reduce inflammation and reduce your risk of things like heart disease, cancer, osteoporosis, obesity, and age-related cognitive decline

The World Health Organization (WHO) recommends that adults eat at least 5 servings (around 400 grams) of fruits and vegetables per day. However, most people fall short of this mark. Smoothies can fill in for some recommended servings of fruits and vegetables. 

Increased fiber consumption

Fiber is a necessary nutrient that aids digestion. Fiber is crucial to the health of your intestinal flora. Healthy gut bacteria levels can help reduce inflammation, promote healthy immune function, and support mental health.

Proper fiber intake is also linked to a reduced risk of chronic diseases like heart disease and type 2 diabetes. Still, most people do not get enough fiber in their diets, and smoothies are an ideal way to make up for this deficiency. 

Energy boost

Athletes have come to drink smoothies for the energy they can provide. With the correct combination of natural sugars found in fresh fruits juices and the protein boost that comes with many smoothie ingredients, people have found that smoothies provide high energy and low-fat content that makes for solid athletic performance. Green smoothies and protein smoothies are ideal for this particular benefit. 


Fruit and vegetable smoothies are ideal sources of antioxidants. These chemical compounds reduce oxidative stress and cell damage. The presence of antioxidants can significantly reduce your risk of cancer. Smoothies made with fresh berries are best for antioxidants. 

Supplemental nutrients

Optimize the nutrient factor of your smoothie with your add-ins, by including vitamin E-containing nuts and seeds (or all-natural nut butters), which prevents cell damage that leads to heart disease and cancer. Add pumpkin or sweet potato in place of banana for a similar creamy texture and a good dose of carotenoids, which decrease the risk of eye disease. Finally, adding spices like ginger and cinnamon can provide antioxidants and other health benefits. For a healthy dose of all these add-ins, try this pumpkin pie smoothie, which contains pumpkin and spices – and top it off with some crushed pumpkin seeds!

Do smoothies aid weight loss?

Smoothies can be a great addition to a weight loss and wellness program. The reliance on fresh fruits and vegetables combined with things like healthy proteins and low-fat ingredients will help you lose weight. 

Replacing one meal a day with a healthy smoothie is a great way to help with weight loss. Protein smoothies can be especially beneficial for weight loss since you replace high-fat and high-calorie foods with high protein foods and high fiber. This combination is known to help facilitate weight loss. 

If you prioritize ingredients low in calories and high in protein and fiber, your smoothie may keep you full until your next meal. Whole fruit, vegetables, nut butters, and low or no-added-sugar yogurts are all excellent weight-loss-friendly ingredients.

Several small studies demonstrate that smoothies used as meal replacements can be as filling as solid foods, and that drinking calories instead of chewing them don’t necessarily lead to overeating when solid foods are consumed later. 

A healthy diet that includes smoothies and regular exercise will lead to healthy weight loss and overall fitness. 

How often should you drink smoothies?

Smoothies may form part of a balanced diet, but be sure to focus on lower-sugar fruits, emphasizing fresh or frozen produce. Include one or more sources of protein like yogurt, kefir, or milk, as well as healthy fats from nuts, seeds, or avocado. Both adults and children should consume smoothies no more than one portion per day.

Spartan Detox Plans

You can get delicious and healthy smoothies from the Spartan Detox Plan. Spartan offers several plans designed to meet your specific needs. Whether your goal is to lose weight or to boost your immune system, Spartan Detox provides plans that include juices and smoothies that will help you meet your goals. Spartan Detox Plans are made from natural juices and smoothies are prepared every day using the best quality fruits outdoor, offering an exceptional taste and drink experience that will help your body feel energetic. Spartan Detox also provides support through your detox programs. 


The basic fact about smoothies is that they are delicious. Many people drink smoothies in place of less healthy treats like milkshakes. Smoothies can often serve as dessert. But smoothies are much more than a yummy treat. They are a great source of nutrition. 

Smoothies can be made with such variety and to suit so many tastes that it is difficult to go wrong with them. Everything from simple fruit juice and almond milk to heartier versions that contain powerful boosts of protein for athletic training can be found in a variety of smoothies.

The health benefits of smoothies are also varied. The antioxidants in smoothies can reduce chronic inflammation and even reduce your risk of cancer. Smoothies are great for regulating your calorie and sugar intake. And smoothies can be part of an effective weight-loss program.  

Perhaps the only real challenge with smoothies is to decide which type of smoothie is going to work best for you. If you are looking to lose weight, try green smoothies with some type of protein to reduce hunger and cut calories. If you are looking for a nutrient boost, a smoothie made from basic fruit and vegetable juices will do the trick. No matter your interests in health and wellness, smoothies can easily become a regular feature of your diet. 


Sign up for our email newsletter and we will update you on new content