Guides/ Smoothie Recipes

16 Green Smoothie Benefits [+Best Recipe]

We love green smoothies, so we had to put together the green smoothie benefits. We would be lying if we said we didn’t think they were the best kind of smoothie. They are an awesome way to get a meal packed with nutrients, and they are epic for picky eaters who do not eat enough produce or may struggle to eat certain good foods. 

Green smoothies are the healthiest and most nutritious ones, and they contain a bare minimum of one vegetable per recipe. 

Today, we want to discuss some of the most prominent health benefits of indulging in a green smoothie! And maybe go over some of the risks of overindulgence.

Green Smoothie Benefits

What Are Green Smoothies?

Let us first let the smoothie newbies know what a green smoothie is. 

Most smoothies will have one fruit serving, but green smoothies have a vegetable, often it is a leafy green, such as spinach or kale., mixed greens, swiss chard, or collard greens.

You will probably assume that all things green are good for you, but how healthy these are is debated, and it can honestly depend on a variety of factors as well. Everyone is individual and while green smoothies might work for some, they will not work for everyone.

16 Health Benefits Of Green Smoothies:

green smoothie

If you are fairly new to including green smoothies in your diet then you will want to know some of their benefits. A diet that includes green smoothies often includes 1 green smoothie per day. If you’re not sure if doing this will work for you, speak to your doctor first.

Now, let’s look at some of the health benefits of these smoothies.

#1. Increasing Your Vegetable Intake

A majority of people do not intake enough vegetables or fruits in their diets. If you are not accustomed to eating fruit and vegetables they will likely have a bitter taste, and many people also have an aversion to fresh fruit due to the texture. 

Smoothies can help you increase your fruit and veg intake, especially with leafy greens. You can put a lot of veg into a small smoothie and you won’t taste them or suffer any unpleasant textures either! 

#2. Nutrients Are Easier To Absorb

Smoothies make it easier for you to digest your food. As you puree the vegetables in a blender, it helps to break down the fibers and cellulose so they are easier for your body to digest. This means you get more bioavailable nutrition and get more nutrition out of what you eat.

This also means that if you include healthy fats in your smoothies such as coconut, avocado, seeds, or nuts then you will also gain more nutrition from the vegetables and fruits you include in your smoothies. 

#3. You Can Disguise Veggies From Picky Eaters

baby eating apple

Kids are probably some of the most reluctant people when it comes to veggies. So, why not tempt your kids into smoothies, and then add some veggies they usually refuse to try into the smoothie, as it will be disguised by the flavor of the fruit? 

They will never know. 

Oh, and smoothies also work well for those who are super sensitive to any bitterness or potent flavors that are associated with whole veggies.

#4. Consuming More Antioxidants

Antioxidants are super important to get into your diet, they help to protect your body from any damage that can be caused by free radicals. 

Green smoothies, when blended up with leafy greens are an awesome way to get some antioxidants in you and can also help to reduce the risk of chronic diseases like heart disease or cancer! 

To get the maximum absorption of antioxidants in your smoothies, always try to include around 1 to 2 tablespoons of healthy fats in your servings. Avocado, coconut oil, seeds, and nuts are all awesome choices. 

#5. Increasing Your Fiber Intake

Green smoothies are rife with fiber, and they can help you, or your kids, maintain a healthy digestive system and prevent constipation. They just get things going!

#6. Boost Your Immune System

immune system

Green smoothies are also super rich in vitamins and minerals which are the key to maintaining a healthy immune system. These nutrients help in protecting our bodies from illnesses or infections. 

You can make your smoothies optimal for immune system health by adding specific nutrient-heavy immune-boosting foods. some of these include yogurt, turmeric, ginger, leafy greens, citrus fruits, probiotics, and more!

#7. Helps In Weight Loss/Management 

Green smoothies are probably one of our favorite ways to add nutrient-rich foods to your daily diet without ingesting oodles of calories in the process. They can help you in feeling satiated, stop snacking, and feel more full and ready to take on the day too! 

Don’t be tempted to skip meals when losing weight, instead swap out a meal for a green smoothie! Just ensure you balance the ingredients with protein, carbs, and fats to ensure your smoothie does the job and makes you feel satisfied.

#8. Aids In Better Skin Clarity

We all want to look gorgeous and glamorous! And green smoothies are high in minerals, vitamins, and antioxidants, all of which help improve the health of your skin and also reduce the likelihood of skin cancer in the process too! 

You can improve your skin’s appearance by adding collagen protein ingredients as well, as collagen is well known for being a great way to improve the health of your skin!

#9. Increases Your Energy

Green smoothies are an awesome way to get a variety of nutrients into your diet, this can help to improve your overall energy levels and lessen fatigue. however, you still need to balance out the macronutrients in your smoothies. Meaning you need to ensure that you get some protein, fat, and carbs per serving. 

Know your veggies and ingredients, add some nuts or seeds for an extra bit of protein or healthy fats, add a banana for some potassium, and add yogurt for calcium!

#10. Better For Detoxing

Green smoothies are the best smoothies for detoxing, they are rich in antioxidants, vitamins, minerals, and fiber, all of which help your body detox and get rid of those harmful chemicals. 

The nutrition found in green smoothies will essentially help your body to use its natural systems to detox, it doesn’t craft the detox itself but aids your body’s natural process. 

Pretty cool right?

#11. Improves Your Athletic Performance

If you work out or maybe are a training athlete, then try green smoothies because they help you to get a wide range of nutrients in your diet which will help to improve your performance and endurance. Some can even help pre-menopausal women to get more energy. 

Beets and beet juice are also an awesome way to get an upgrade on your athletic performance.

Green Smoothie Benefits

#12. Balances Out Your Hormones

Green smoothies are so packed with nutrients they are able to balance your hormones out and improve your health overall. They include minerals and vitamins such as magnesium, chromium, zinc, vitamin B6, and so on, which are an epic help in hormone regulation and production. 

Leafy greens, fruits, and some other smoothie ingredients like chia seeds, maca root, flax seeds, and so on are also known to help in balancing hormones too! 

These are also super rich in anti-inflammatories as well as antioxidants, helping to reduce the risk of chronic diseases such as thyroid issues, PCOS, and menopausal issues, all of which are also related to hormonal imbalances.

Green smoothies, ingested regularly may well aid in the regulation of hormones and improve your overall health and well-being!!

#13. Improves Your Bone Health

Of course, it does depend on the types of ingredients you put in your green smoothie, but some are often rich in vitamin K, potassium, and calcium, all of which can help in the boosting of your bone health, and as such, they reduce the risk of osteoporosis. 

These nutrients are key in the maintenance of strong bones and in reducing the risk of fractures. This is even true if you don’t add any dairy products to your smoothies. Leafy greens are also a great source of calcium too! 

#14. Helps Eye Health

Indulging in green smoothies also means that you are getting a source of lutein and zeaxanthin that helps to improve your eye health and minimize the risk of eye diseases relative to age. These nutrients specifically are key in the maintenance of healthy vision and the reduction of age-related macular degeneration. 

An awesome way to increase the amount of beta-carotene and sweetness in your smoothies is to use carrot juice (yum!) as a base, carrot juice is also not quite as sugar-heavy as other juices too, so it is the best choice!

#15. Helps In Preventing Cancer

We cannot shake this off as a key benefit. Green smoothies are thought to have cancer-preventing properties. You can probably pack every single cancer-fighting food into a single (albeit large) green smoothie. 

It can be tricky to eat so many vegetables in a single sitting, but green smoothies make it easy since it is all blended, and you barely realize just how much goodness you are ingesting when you do!

#16. Helps Health Overall

blended green smoothie

Of course, green smoothies have all of these benefits, but in general, they just help your health. You feel better, look better, and have more going for you. Intaking so many good nutrients with a lack of bad fats and unnecessary sugar is so good for the body and the mind. 

That is the key, when you feel good in your body, you will also feel good in your mind too, so you feel better in yourself. Eating the right good stuff has been thought to help in the fighting of depression and anxiety, as well as many other mental health illnesses.

Are There Any Risks?

We’ve crossed off just about every awesome benefit you could think of, however, you do need to consider the downsides and consider the problems that can come from eating too much good stuff.

#1. May Be Tougher On Your Digestive System

Eating too many cold beverages and foods, especially vegetables can easily cause bloating and digestive discomfort. 

Cooking vegetables breaks the fiber down, and so does blending. but if you suffer from IBS or similar digestive distress, try boiling the veggies before you blend. You should also eat, not drink your smoothies. 

Chewing will signal your digestive enzymes to release and your stomach acid to release too, which will help your body digest them better. Consider your smoothie a meal, and try chewing it instead. 

It is also ideal to eat foods that contain natural probiotics if you have digestive problems, add in some yogurt to help with your digestive systems processes.

#2. Can Cause A Spike In Blood Sugars

For some, having a lot of carbs in their smoothies can cause blood sugar to spike. The fiber in many veggies is disrupted during the blending process, making it easier to digest, however, it also does mean your blood sugar is much more likely to spike.

you should also avoid smoothies that are only fruit based and try focusing on veggies, greens, and berries. Also add in protein and healthy fats such as avocado, which can help to metabolize your carbs better. Protein powder can also help to balance it better.

#3. Calorie Intake

Since smoothies are blended foods, this does not mean you do not consume calories. It can just be harder to tell how much you’re taking in. 

Smoothies with only nut milk and veggies will probably be low in calories, but if it has nut butter, coconut milk, and fruit will be full of calories.

#4. Oxalate Poisoning And Goitrogens

Some fruit and veg are higher in oxalates and goitrogens which can cause issues for people if they are over-ingested. 

To get around this, try to rotate your greens, and veg with steamed greens and veg

Our Favorite Green Smoothie Recipe

Green Apple Smoothie

Green Apple Smoothie

Today we are making a super, super green smoothie! it's packed with loads of goodness, and it is sure to satisfy you, and your body's needs.
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Course Smoothie
Cuisine American
Servings 1
Calories 298 kcal


  • 1 green apple diced and cored
  • 1 handful of spinach washed
  • 2-3 leaves of mint
  • 1 tbsp of chia seeds
  • 1/2 cup75g of mango
  • 200 ml of cold water




Best consumed straight away.


Serving: 1servingSugar: 28.4gFiber: 8.8gCalories: 298kcalFat: 3.9gProtein: 3.3gCarbohydrates: 40.2g
Keyword apple smoothie, detox smoothies, green apple smoothie, green detox smoothies, green smoothie
Tried this recipe?Let us know how it was!


Can You Lose Weight By Drinking Smoothies?

It is possible to lose weight by drinking smoothies, it can be used in a similar way to a juice cleanse. Smoothie diets can also help to reduce inflammation and weight and reset your hunger signals. They are also easier on your blood sugar, and metabolism than high-sugar and low-calorie juices are. Drinking veggies may be able to help you eat healthier and keep away from processed foods. Remember that weight loss is not a guarantee with smoothies though.

What Happens When You Drink A Green Smoothie Everyday

Drinking a green smoothie every day can help you to increase how much vitamin K and iron you have in your body. These nutrients help with healthy bones and red blood cell production. Since they are packed with immune system-boosting nutrients and antioxidants as well, they are highly beneficial.

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