9 Healthy Ingredients for the Ultimate Fitness Smoothie: Part II
In today’s article, we’re going to take a deep dive into some of the most interesting, fringe, or tastiest superfood ingredients I’ve discovered to truly bring your smoothie taste and nutritional benefits to the next level.
Ben Greenfield
In last week’s article, you got the exact recipes for two epic smoothie ideas, and exactly what my current morning smoothie recipe looks like. In today’s article, we’re going to take a deep dive into some of the most interesting, fringe or tastiest superfood ingredients I’ve discovered to truly bring your smoothie taste and nutritional benefits to the next level.
9 Essential Healthy Smoothie Ingredients
1: Raw Organic Golden Incan Berries by Sunfood
Golden berries are considered to be one of the lost crops of the Incas, and one of the small selection of foods grown at the ancient mountaintop citadel of Machu Picchu. A nutritional powerhouse, golden berries contain vitamins C and A, iron, pectin, beta-carotene, protein, bioflavonoids and niacin, and have a mouth-watering, tangy sweetness that you’ll love (and kids love them too!) I’ve tried a lot of golden berries, and Sunfood’s are by far the best. They’re soft and plump and sweet. They’ve got a delightful chewy quality, and a complex floral citrusy flavor, like kumquats and tangerines and roses.
2: 100% Dark Chocolate by Fruition
In a recent podcast interview with Kevin Rose, we dug into some of Kevin’s favorite superfoods, and his top recommendation was a special raw cacao bar made in New York City. After interviewing him, I just had to try the Fruition chocolate for myself, and began to break up a quarter bar into my morning smoothie as an alternative to cacao nibs. Kevin wasn’t wrong: this is some of the most flavorful, antioxidant packed chocolate I’ve ever tasted in my life. Fruition cacao hails from the Dominican Republic and Peru, their 100% cacao-only bar is not for the faint of heart who might be used to eating the average Hershey’s or Snicker’s bar, but once your palate adjusts, you will find this bar crackles with vibrant flavors. These bars are organically produced, bean to bar production, and havethe most wonderful chocolate flavor you’ll ever experience.
3: Raw Spirulina Crunchies by Sunfood
Spirulina, Arthrospira platensis, is a fresh water micro-vegetable that gets its name from its microscopic spiral shape. Spirulina has been eaten by many cultures throughout history and if you could go back in time to visit the Aztecs you would find them using ropes to skim spirulina from the surface of lakes and ponds. They would then set the algae out to dry and make small, nourishing superfood cakes.
A breakthrough in molecular gastronomy has occurred on a little algae farm in Costa Rica, resulting in a product that isunprocessed super-healthy spirulina, but tastes like Pringles potato chips. Yeah, you heard correctly. Remember years (or weeks) ago, when you used to eat these oh-so-processed salty fatty chips without much remorse? Those days might be over, but you can now indulge daily and proudly in these spirulina crunchies, which somehow manage to explode in the mouth with the exact same flavor profile as a Pringle.
These crunchies are crunchy little bits of 100% pure spirulina. Spirulina is one of nature’s most perfect, nutrient rich foods and there has never been a more delicious way to get high quality nutrition into your body. Spirulina is a renowned source of protein, chlorophyll, trace minerals, vitamins, antioxidants and is also a world class immune system booster. Plus spirulina is known to protect against and detoxify radioactive particles and can help balance your body’s pH (alkalinity).
Spirulina Crunchies are 100% non-GMO and are grown and processed without the use of pesticides or synthetic fertilizers and are rigorously tested to guarantee that they are free of pollutants such as pesticides and heavy metals and bacteria.
4: Raw Organic Goji Berries by Sunfood
Packed with 18 different amino acids and eight essential amino acids, including isoleucine and tryptophan, Goji berries are one of the highest antioxidant containing fruits in the world, typically containing 2-4 times the amount found in blueberries. Goji berries are an excellent source of trace minerals, such as zinc, iron, copper, calcium and phosphorous, as well as vitamins B1, B2, B6, and E.
While fortifying the immune system and helping to stimulate the body to produce more natural human growth hormone, studies with elderly people have shown that these powerful berries can decrease the signs of aging, increase the function of T cells and white cell interleukin-2 while uplifting mood, increasing optimism, improving appetite and encouraging better sleep patterns.
I’ve tried a lot of goji berries, and Sunfood’s are by far the best. They’re plump and soft and flavorfull, unlike all the hard dry bitter crunchy little gojis out there. I never fully appreciated the deliciousness of goji berries until I tried Sunfood’s — you’ll want to snack on these constantly, even after you’ve polished off your smoothie!
5: Organic Shelled Hemp Seed by Nutiva
Hemp seeds are nature’s highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed. Hemp oil has a perfect 3:1 ratio of omega-6 and omega-3 fatty acid — these are known for their role in preventing heart disease, high blood pressure, high cholesterol, cancer, arthritis, and much more.
Hemp also contains phytonutrients, which may boost immunity, purify the skin, and strengthen connective tissue. Plus, hemp is high in protein — it contains more protein than milk, meat or eggs, and contains all 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce. It’s also high in fiber. Hemp is an amazing source of essential minerals, including magnesium, manganese, and iron. It’s an especially great source of magnesium, which is a key nutrient for health — affecting almost every system in the body — but is sorely lacking in the Standard American Diet. Lack of magnesium plays a role in many conditions such as osteoporosis and weak bones/teeth, heart disease, migraines, muscle spasms, painful menstrual periods, and even diabetes. I make sure I eat a few tablespoons of hemp seeds every day, just to make sure I get my magnesium. All the other goodness just comes along for the ride.
Nutiva’s certified organic hemp seeds are grown without any chemical pesticides, herbicides or chemical fertilizers. Are Nutiva hemp seeds raw? Yes! Nutiva’s hemp products are cold-processed (under 104°F) from raw, live hemp seeds. Nutiva utilizes a mechanical process to remove the hard shells, yielding these delicious organic shelled hemp seeds.
6: Toasted Unsweetened Coconut Flakes
Organic unsweetened toasted coconut flakes are the next best thing to fresh coconut. With no added sweeteners or flavorings, you only get the pure, nutty taste of the tropical fruit. You can sprinkle coconut flakes on top of yogurt, stir them in a bowl of hot oatmeal, add them into your favorite trail mix, or try them in cookies or cakes – but I prefer to add them to a smoothie as an instant source of fiber, healthy, satiating saturated fats, and texture.
Coconut flakes contain surprising amounts of protein too. Protein rebuilds cells and helps you maintain healthy tissues and muscles. It also provides dietary fiber. The American Heart Association recommends that you consume at least 25 grams of fiber each day to reduce your risk of constipation and hemorrhoids by encouraging proper digestion and regular bowel movements. Fiber may also lower your risk of heart disease, diabetes and certain types of cancer.
In addition, coconut flakesare an excellent source of iron, which is crucial for the formation of hemoglobin, the protein in red blood cells that is responsible for getting oxygen to each part of your body. Without enough iron, your cells don’t get sufficient oxygen, which can lead to weakness and fatigue. You also need adequate amounts of iron to support your immune system.
Finally, these coconut flakescontains zinc, a mineral crucial to the strength and health of your immune system, and it also plays a critical role in wound healing. The mineral supports normal cell division and enables you to taste, see and smell properly as well.
7: Organic Chia Seeds by Nutiva
The nutritional profile of chia seeds is as stunning as their voluptuous mouthfeel. Their taste is really subtle—gently nutty, and a perfect base for all sorts of flavors.
Revered by the early Aztec and Mayan cultures, chia seeds are a superfood packed with fiber, protein, omega-3 fatty acids, and antioxidants. Tiny but mighty chia seeds are versatile for use in recipes both savory and sweet, including yogurt and oatmeal, or in smoothies, added to sauces as a thickener and to muffins and cakes as an egg replacement.
If you love the tapioca-like texture, you’ll want to keep from tossing them into a powerful blender, and instead add them to your smoothie after blending. But if you want a smooth thick creamy texture without a lick of dairy, a blender will transform chia gel instantly. I’ve tried many different brands of chia seed, and Nutiva’s are the best. They plump up really well, and have a perfectly delicate taste.
So why are chia seeds so good for you?
Chia, or Salvia Hispanica L. the ancient super food of the Aztecs, who valued it more highly than gold. The Tarahumara in Copper Canyon, Mexico, the greatest long distance runners on the planet, have had a long history of using this slow-burning rocket fuel for both athletes and warriors alike. Chia typically contains 20% protein, 34% oil, and 25% dietary fiber. It is also the highest omega-3 nutrient source found in nature with perfectly balanced omega 3, 6, 9 profiles and ratios. This recently revived oil seed crop is considered a perfect food because it‘s one of the few vegetarian sources of complete protein. Chia seeds are loaded with antioxidants, calcium, and other vitamins and minerals. They provide stamina, endurance and reduce cravings, because chia seeds absorb so much water and have high soluble fiber levels that help release natural, unrefined carbohydrate energy slowly into the bloodstream.
8: Organic White Mulberries by Sunfood
What in the heck is a mulberry? It’s the fruit of a group of trees known as Moras that also produce silk. The berries can be multiple colors, but here we are talking about the Chinese White Mulberry, a golden pale fruit with mild flavor and an overload of nutrition.
Mulberries are sweet, uniquely delicate berries bursting with flavor as well as vitamin C, which may function as an antioxidant to contribute to healthy immune function. Originally from East Asia, they come from deciduous trees that are so hearty and fast-growing that people began to cultivate them all over the world. In addition to vitamin C, mulberries are also rich in iron, plus they have calcium, potassium and vitamin A. Naturally sweet and amazingly fragrant, they are truly nature’s candy!
So what else is special about mulberries? Fiber is the first thing you’ll notice when looking at the nutrition information for mulberries – they’re chock full of the goodness that will keep your, ahem, chocks flowing.
Here’s even more benefits of mulberries:
Mulberries have significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins. Scientific studies have shown that consumption of berries have potential health effects against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections.
The berries contain resveratrol, another polyphenol flavonoid antioxidant.
The berries also contain small amounts of vitamin A, and vitamin E, in addition to the above-mentioned antioxidants. Consumption of mulberry provides another group of health promoting flavonoid polyphenolic antioxidants such as lutein, zeaxanthin, ß-carotene and α-carotene in small but notably significant amounts. Altogether, these compounds help act as protect from harmful effects of oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
Zeaxanthin, an important dietary carotenoid selectively concentrates into the retinal macula lutea, where it thought to provide antioxidant functions and protects the retina from the harmful ultraviolet rays through light-filtering actions.
Mulberries are an excellent source of iron, which is a rare feature among berries, contain 1.85 mg/100 g of fruits (about 23% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
They also good source of minerals like potassium, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
They are rich in B-complex group of vitamins and vitamin K. Contain very good amounts of vitamin B-6, niacin, riboflavin and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein, and fats.
9: 100% Cracked Cell Wall Chlorella
Chlorella comes in many forms, including these chewy, edible tablets that you can sprinkle on top of a smoothie. It is a single-celled freshwater micro-algae that contains the highest known quality of chlorophyll found in nature. Chlorophyll has a chemical structure very similar to hemoglobin, and because of these properties, it can carry oxygen around in the blood and increase your red blood cell count. There is even recent research that shows that a combination of chlorophyll in your bloodstream and exposure to sunlight can allow you to produce ATP without actually eating any calories.
Compared to other commercial sources of chlorophyll like wheat grass, barley, and alfalfa (all popular ingredients in “greens” supplements), chlorella has five times more chlorophyll than wheat grass, twelve times more than barley and nearly ten times more than alfalfa. Because of its extreme photosynthetic efficiency from the high levels of chlorophyll, chlorella is a very attractive potential food and energy source (it is also high in protein and other essential nutrients, and when dried, is about 45% protein, 20%fat, 20% carbohydrate, 5% fiber, and 10% minerals and vitamins).
Chlorella, by virtue of its superior RNA and DNA content, could assist in slowing aging process and preventing the onset of many chronic, degenerative illnesses associated with getting older (and these same speedy repair mechanisms help you to recovery from workouts with lightning speed).
The indigestible cellulose of chlorella’s cell wall can attract and bind with heavy metals such as lead, mercury and cadmium and help to remove them from your body. These natural detoxification properties mean that chlorella is a good way to reverse the damage from environmental pollutants and toxins found in many foods. In addition to leaching metals, chlorella can assist with the removal of hydrocarbon pesticides, herbicides and insecticides, and can also have protective effect on the liver, your body’s valuable toxin filter.
Summary
Whew!
After reading this two-part article series, is your head spinning with ideas for your smoothie that go far above and beyond simple ho-hum ingredients like ice, spinach, bananas and milk?
Now is your chance to go out, have fun, and create your own flavorful, highly nourishing recipes you’ve discovered in this epic smoothie series. I’d love to hear more about the recipes you create, so if you have your own recipes or if you have more questions, comments or feedback about these ten essential healthy smoothie ingredients and how to make the ultimate fitness smoothie, then you can join the conversation at Facebook.com/getfitguy.
Bon appetit!
About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.