Smoothies are a great way to cut calories, lose weight, and feel amazing! But there are certain mix-ins you can add that can seriously up the effectiveness of your smoothie. Mix-ins that can do everything from boosting your weight loss to lowering your blood pressure to supporting healthy hair, skin, and nails!
So we’ve put together a list of 99 smoothie mix-ins and the problems they solve!
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Spinach is one of the original superfoods. It’s packed with fiber, vitamins and minerals, and water. Fiber is known to contribute to weight loss and will help you feel fuller longer!
Did you know that bell peppers have more vitamin C than oranges? Yup! And, with only about 37 calories per pepper they’re a great way to add volume to a smoothie to keep you feeling full so that you can cut back on calories.
Black beans are a great source for both fiber and protein, making them an ideal ingredient for weight loss. They also add a thick and rich texture without adding much flavor.
Protein is essential for weight loss as well as many other aspects of your health, and eggs contain lots of protein. Using a whole, pasteurized egg in your smoothie will also add good fats.
Apples are practically the perfect fruit: Sweet, full of fiber, packed with antioxidants, and available year round. They’re even proven to help you cut calories and lose weight.
Not only are raspberries low in calories, high in fiber, and packed with antioxidants, making them a great weight loss mix-in, they also contain raspberry ketone. Raspberry ketones are phytonutrients that are being studied for their ability to aid in fat loss.
Almond milk is a great lower calorie alternative to dairy milk. Plus, it contains some of the health benefits of almonds without the fat.
Similar to almond milk, cashew milk is a great low calorie alternative to dairy milk. It’s low in fat and sugar and it has a rich cashew nut flavor!
Unlike whole peanuts and peanut butter, PB2 or peanut butter powder contains a higher concentration of protein and fiber without the high levels of fat. This makes a great protein-rich mix-in to help you lose weight.
Green tea is pretty much a super drink. It contains very powerful antioxidants that help fight cancer and boost your brain. One of the top reasons we love it is because it’s proven to help rev up your metabolism and increase fat burn! Brew up a cup and use it in a smoothie instead of water or milk.
Celery is a great way to add fiber to your smoothie without adding a lot of “green” flavor. Eating a high-fiber diet helps reduce blood sugar spikes.
Like many nuts, cashews are a great source of healthy fats and called oleic acid, but cashews have the added benefit of being cholesterol-free. They also contain a healthy dose of manganese, magnesium and copper.
As a healthy fat, coconut oil has been shown to potentially help reduce insulin resistance and improve insulin sensitivity. Try melting this oil before adding it to your smoothie for a richer texture.
Walnuts can prevent diabetes. One study showed that women who consumed 28 grams of walnuts twice a week were 24% less likely to develop type 2 diabetes!
Obviously coffee gives you a great boost in energy. But what you probably didn’t know is that coffee is known to help fight type 2 diabetes. Use a cup of coffee instead of water or milk for a coffee-licious smoothie.
Healthy fats are an important smoothie ingredient when trying to control blood sugar. Egg yolks are packed with heart healthy omega-3 fatty acids. You won’t even taste it in your smoothie, but it will be thicker and creamier.
Cinnamon is a powerful spice. It’s packed with antioxidants, it’s anti-inflammatory, and it’s good for heart health. One of its most powerful applications is lowering blood sugar. Some studies show that certain varieties of cinnamon are as effective as prescription medication at reducing blood sugar.
Hair, Skin, and Nails
When searching for foods high in vitamin K and vitamin A, look no further than kale! One cup contains 206% of your RDI of vitamin A and 684% of your RDI of vitamin K. It’s also a great source of antioxidants.
Omega 3 fatty acids and antioxidants are essential for healthy hair, skin, and nails, and flaxseeds happen to be packed with both. In fact they contain 133% of your RDI of omega 3s. Use ground flaxseeds to mix smoothly into your smoothie.
These little legumes are shockingly stuffed with nutrition. They contain a powerful antioxidant called resveratrol as well as high amounts of vitamin E. And to to top things off they have 88% of your RDI for biotin, a vitamin that’s essential for healthy and strong hair, skin, and nails.
If you’ve got the omega 3s covered and you’re just looking to add protein to your diet, ditch the egg yolk and just add the whites. These will help you feel full and promote healthy hair, skin, and nail development.
Although almonds are primarily a source of healthy fats, they also contain a good amount of protein and fiber, making them a well rounded mix-in option. They also contain Vitamin E which is important for healthy hair, skin, and nails.
Blueberries are best known for being an antioxidant powerhouse, but they’re also high in vitamin K, vitamin C, and manganese. The best part is that it doesn’t matter if they’re fresh or frozen!
Blackberries are one of the top 10 foods containing antioxidants. They also contain tannins that help to tighten skin!
These nutty, sweet little seeds are surprisingly beneficial. Not only do they taste good, they’re full of healthy fats and zinc, which will help you maintain healthy skin, hair, and scalp.
A pumpkin spice smoothie makes a great any-season treat! And, with 197% of your RDI of vitamin A, your hair will thank you as well.
These tasty tubers are are the perfect sweet addition to any smoothie and a definite must-have if you’re looking for healthier hair, skin, and nails. They’re full of biotin and vitamin A. Can you say sweet potato pie shake?!
Cucumbers aren’t just beneficial to your hair, skin, and nails when you use them topically. You can beautify yourself from the inside out when you use them in your smoothie too!
Add a little sunshine to your smoothie and some shine to your hair when you pop a thin slice or two of lemon into your smoothie. The vitamin C will help to boost collagen production, which is essential for strong hair, skin, and nails.
With a strong dose of fiber, vitamin K, and vitamin C, Asian pears are a great mix-in to help boost your hair, skin, and nail health.
Brazil nuts are technically not “nuts” at all, but seeds. They are rich in selenium and zinc which are both important for maintaining healthy skin. Don’t go crazy though: too much selenium can be a bad thing. Two nuts will give you your daily recommended dose.
This fibrous veggie is packed to the gills with a variety of essential vitamins and minerals. It is particularly high in vitamin K, vitamin C, chromium, and folate. Steam the broccoli to soften slightly before adding to your smoothie for a smoother texture.
Pineapples contain a significant amount of fiber and water, which are both important to help you de-bloat. Pineapple also contains an enzyme called bromelain, which has digestive benefits and anti-inflammatory properties. It’s a must for a flatter, less bloated tummy.
The tropical and tasty meat of the coconut is the perfect mix-in for killing bloat. It’s high in potassium and fiber and it’s easily digested.
Coconut water is extremely hydrating! It’s free of fat and cholesterol, and low in sugar. Plus it’s easily digested and easy on your tummy. Try using coconut water instead of water or juice in your next smoothie.
This super healthy veggie is great for just about any purpose, but its high fiber and potassium content makes it great way to de-bloat. Try adding carrot puree or finely chopped carrot for a smoother consistency.
Oats aren’t just for oatmeal! They’re a great gluten-free, fibrous mix-in to keep things moving along on the digestive front, helping you stay bloat-free.
This fragrant and flavorful root has been used for centuries for medicinal purposeses. One of its best known applications is as a digestive aid. Ginger calms the stomach and reduces gas and bloating.
Beets are full of dietary fiber, vitamin C, magnesium, and potassium. They’re an excellent mix-in to help you feel full while helping to regulate digestion and maintain healthy water balance. All of these benefits help you stay lean feel less bloated.
Chickpeas are not only a great way to add fiber to your diet; they contain protein as well. They’re easily blended and add a great thick texture without a prominent bean taste. Their high fiber content is great for easing a bloated belly.
Soybeans (a.k.a. edamame) are bright green beans that kind of look like lima beans. They’re a great source of plant-based protein as well as fiber, B vitamins, calcium, and omega 3s, all of which are great for reducing bloat. Only cooked soybeans are edible. They’re easy to find in the frozen section of your grocery store.
Dried and fresh apricots have many of the same benefits. They’re both full of fiber, vitamin C, vitamin A, and potassium. When it comes to dried apricots, these elements have been concentrated and they’re available year round, unlike fresh apricots. The high fiber and potassium make them a great ingredient to ease bloating.
Ripe pears are sweet, juicy, delicious, and perfect for a smoothie. Pears are one of the highest-fiber fruits. They’re even hypo-allergenic, which means they’re a lot less likely to irritate your digestive system which is great for a flat belly.
Cottage cheese is shockingly high in protein, with a single cup containing 25 grams! Plus it’s low in lactose and high in electrolytes, a great anti-bloating combo.
Mint is commonly made into tea, but you can reap similar benefits by tossing a few leaves into your smoothie. Mint has been known to soothe the stomach and aid in digestion for better absorption and use of nutrients and less bloating.
If you’re looking for something to sweeten your smoothies honey is a great option. Unlike white sugar, which is devoid of health benefits, honey contains antioxidants, plus it has antibacterial and antifungal properties. It’s even a probiotic which is essential for good gut health (read: less bloating).
These little sprouts are big on nutrition. They are rich in B vitamins and heart healthy compounds called phytoestrogens a type of antioxidant. Antioxidants are proven to be very powerful at preventing heart disease.
Small amounts of dark chocolate (70% cocoa or darker) can be an extremely satisfying treat to add to your smoothie. Plus, dark chocolate is packed with antioxidants, and studies have shown that it’s healthy for your brain, heart, and blood sugar!
Even though they’re made up mostly of water (hence the name), watermelons also contain antioxidants, as well as lycopene, which has been shown to improve heart health.
These little jewel-like seeds are not only full of antioxidants that are proven to lower your risk of heart disease, they also have a considerable amount of fiber.
The lycopene in tomatoes (just like in watermelon) can help protect against heart disease. Tomatoes also contain vitamin K, which is important for proper blood clotting.
There have been many studies that show how pumpkin seeds are severely undervalued. They can improve bone and joint health, and are proven to reduce the risk of heart disease.
There’s a general rule of thumb that red produce is good for your heart, and strawberries definitely follow that rule. They contain a substance called ellagic acid which can lower bad cholesterol and fight inflammation which are important in order to avoid heart disease.
You might think of baseball games when you think sunflower seeds, but they’re also a great healthy addition to your smoothies. With healthy fats, vitamins, and minerals, they’re considered a very heart-healthy food.
Peanuts are versatile, and it doesn’t matter if they’re whole, ground, or powdered: they pack major health benefits. They contain healthy fats, an antioxidant called resveratrol, and other heart-healthy vitamins and minerals. Using natural peanut butter is best, in order to avoid added sugar.
This tropical fruit can seem a little intimidating if you’ve never purchased or eaten one before, but they’re as easy to prepare as any melon. This sweet fruit is full of heart-healthy fiber, as well as vitamin C, folate, and potassium.
This funny looking asian fruit might be uncommon here in the United States but is well known for it’s delicious taste and benefits all over Asia. One study found that the lychee fruit has more heart healthy antioxidants per serving than grapes or red wine!
Avocados make a delicious addition to a variety of dishes, and if you haven’t tried adding them to your smoothie, you should. They’re shockingly high in fiber despite their creamy texture, and they’re packed with good fats which makes a perfect healthy-heart mix-in.
Grapes are full of water and fiber, which are both great for many aspects of your health. They contain a crazy-powerful antioxidant called resveratrol that’s even been known to revive other antioxidants and keep them working.
Fresh basil is extremely delicious and aromatic. It also has some unexpected health benefits. Some sources say that it’s potentially anti-microbial and helps to fight inflammation.
Rosemary is very well known for its antioxidant properties. It has been shown to help prevent mutations at the DNA level.
This dark leafy green is full of fiber, potassium, and vitamin K, all of which are important for blood health and maintaining healthy blood pressure.
This tasty alternative to whole cashews carries the same benefits of cashews in a more blendable consistency. They’re great for your blood pressure because they contain significant amounts of magnesium.
Mangoes make for one heck of a juicy and refreshing smoothie. And because they’re high in fiber and potassium, they’re great for regulating healthy blood pressure.
Potatoes are full of fiber (keep the skin!) and potassium and are low in sodium. This unusual smoothie mix-in is great for your blood pressure and will make for a thicker smoothie. Just be sure to use cooked potato, not raw.
Figs are a health trifecta for good blood pressure: They’re high in fiber, magnesium, and calcium, all of which will help you maintain healthy numbers.
Barley might be a lesser-known grain but it’s definitely one you should try. It’s a grain that’s packed with fiber and potassium. Cook up a batch and add a portion to your smoothie in the morning.
Most of the time people either love cilantro or they hate it! If you love it that’s great, because it contains tons of vitamin A and vitamin K, and is a great source for magnesium, potassium, and antioxidants.
These tart little berries are not just for the holidays. They’re full of flavor and fiber. They’ve been linked to lower blood pressure, among other benefits. But, if you’re on the blood thinner warfarin, this is a smoothie ingredient you’ll want to avoid.
Kiwi are super sweet and tasty little fruits and they’re well known for being full of vitamin C. But they’re also a great source of magnesium and potassium which are important for healthy blood pressure.
Bulgur is another whole grain, complex carb that is full of fiber and protein. Plus, it contains potassium and magnesium both of which are great for lowering your blood pressure. Be sure to cook your bulgur before adding it to your smoothie.
Citrus fruit contains loads of vitamin C, which can help retain skin’s elasticity. Be sure to use whole pieces of grapefruit instead of juice to retain the benefits of the fiber.
Brussels sprouts are a part of the cruciferous vegetable family, which means they’re a great mix-in if you’re trying to prevent or tighten loose or sagging skin.
Consuming protein-rich food is extremely important for retaining the elasticity of your skin, because protein supports collagen production. Fat-free Greek yogurt contains a lot of protein, and it makes for one creamy smoothie!
The sweet, bright orange flesh of the cantaloupe can often be found on a good fruit tray (and soon) in your smoothie. It is known to benefit your skin by fighting acne and even sagging/loose skin!
Citrus fruit is full of water and vitamin C, two things that are important when trying to prevent or tighten sagging or loose skin. Oranges are a much sweeter option than throwing a lemon into your next smoothie. Add orange sections or wedges rather than using orange juice that has had its fiber removed and sugar added.
77. Bok Choy
Bok Choy (sometimes known as pak choi) is a great low-calorie way to add bulk and volume to your smoothie so that you’ll feel fuller and more satisfied. And it’s a cruciferous vegetable, which makes it ideal for tightening loose skin.
Protein is important for long term energy, and toasted wheat germ is a great source for plant based protein. It also contains high amounts of iron and B vitamins which are essential for energy production.
Fresh, sweet, delicious green peas are full of fiber and B vitamins, and they’re relatively high in protein as far as plants go. Their high fiber content makes them a great ingredient to ease bloating.
This tasty dairy alternative is full of medium chain fatty acids or MCFAs. Instead of storing these MCFAs as fat, your body uses them as energy.
Chia seeds contain a great balance of simple and complex carbs, protein, and healthy fats. Adding these little seeds to your smoothie will keep you going all day long.
Kidney beans, like many other beans, are full of fiber and protein. But they also have tons of iron, which makes them a great energy booster.
Almonds come in many forms, and almond butter might be one of the tastiest! Of course it doesn’t just make tasty smoothies. It also contains fiber, healthy fats, and protein. Plus, it only costs you 100 calories per tablespoon. The balance of fats, protein and fiber make it a very energizing mix-in.
As an iconic health food, non-“health nuts” tend to steer clear. It’s easy to get all the benefits without the “green” taste when you add this to a fruity smoothie. The high concentration of iron and vitamin B6 is sure to pick you right up.
Plums are amazing at helping your body absorb iron, which leads to increased blood circulation and a boost in energy.
Whipping up a smoothie using black tea as your base (instead of milk or water) is a great calorie-free way to add antioxidants and energy-boosting caffeine.
Brown rice is a complex carb with lots of fiber, antioxidants, selenium and manganese. It has a lot of health applications and provides your body with a slow release of sugar and energy as you digest it.
Quinoa is a gluten-free grain that is primarily a carb but contains some protein as well. In fact, quinoa is a complete protein, which means it contains nine essential amino acids.
The main nutritional features of lentils include fiber, iron, and protein. This nutritionally balanced little legume is great for helping you feel full longer and maintaining a steady blood sugar level, and thus a stable energy level.
Bananas are full of natural, energizing sugars that give you a great boost. And because they’re full of potassium and fiber, they’ll help you feel lean.
This dairy product delivers a concentrated dose of protein (6g per serving). It also provides two key ingredients to bone health: calcium and phosphorous.
Dried plums contain the same benefits of fresh plums (high fiber, iron, vitamin C, etc.) but studies are now showing that dried plums (a.k.a. prunes) play an incredible role in bone health.
Guava is a tasty and tropical addition to your next smoothie. The high levels of vitamin A contribute to healthy bone growth.
Similar to Brussels sprouts, cabbage is a cruciferous vegetable, which makes it great for loose skin. But it also contains a good dose of calcium, which is essential for good bone health.
There are now more alternative dairy options than ever, but cow’s milk still remains a healthy and wholesome option. It’s packed with calcium and vitamin D, and it’s a great source of protein.
This low-fat, high-fiber gourd is typically used as a savory ingredient, but like sweet potatoes and pumpkins, it has a sweeter side too! Like most orange produce it is full of beta-carotene, a vitamin crucial to maintaining and supporting eye health. Cook it until tender before adding to your smoothie, though.
Apricots are loaded with vitamin C and fiber, and are naturally sweet. Vitamin C has powerful applications in your body as an antioxidant, helping to fight free radicals. And of course apricots contain beta-carotene which is great for your eyes.
Although corn is often thought of as a vegetable, it’s much more like a grain because of the high amount of carbs that it contains. But corn also packs an antioxidant punch and a healthy dose of beta-carotene your vision’s best friend.
Parsley is a soft-stemmed herb, making it a quick and easy mix-in. It contains antioxidants, vitamin C, and beta-carotene. It’s also said to have antibacterial and anti-inflammatory properties all of which combine to make an eye healthy mix-in.
All the Problems, One Solution: The Smoothie
Smoothies are a great way to address a wide variety of health problems. You just have to add the right mix-ins. When you know which benefits each food provides, you can tailor your weight loss smoothie to your exact weight loss needs!
The one weight loss smoothie mix-in we can’t go without is IdealShake. It makes the perfect base for any smoothie. It’s a great way to take the edge off of green mix-ins and enhance the flavor of other tastier ingredients. Plus, it’s loaded with vitamins and minerals and can help you control your hunger and lose weight!