“Go green, save a life,” ever heard that? It not only applies to the external world but also to your internal body. It’s a universal fact that leafy greens, veggies, and fruits make up the most nutritional requirement of your body.
According to the WHO/FAO recommendation, an adult should consume on average at least 400g of edible fruit and vegetables.
So, what are you waiting for? Grab your spoons and bowls to devour tasty and healthy vegetables for a healthy life. This time you could not resist to taste spinach.
Eating spinach is not that easy. It’s hard for a lot of people. Many people don’t like to eat them because of their low taste.
So, a kind-hearted person(I don’t know who they are) introduced smoothies to the world for people like you and me.
1. What Are Green Smoothies?
Ever heard of that?
They are blended drinks of leafy greens with a balanced combination of veggies, fruits, and healthy fats like coconut, almonds, hemp seeds, and flax and is as refreshing as your favorite orange juice.
Leafy greens like Kale, Arugula, Swiss chard, Broccoli, Spinach, Celery, Parsley, and Bok choy are used in the smoothies.
However, spinach smoothies are more popular than any other vegetable smoothie, as it is more economical and highly nutritious. You can make your spinach smoothie more delicious by combining it with other ingredients and creating a new variety like strawberry spinach smoothie and a healthy blueberry spinach smoothie. Here, spinach and blueberry smoothie benefits come together in one drink.
Some folks like to use all fresh and raw ingredients. We should also know how to freeze spinach for smoothies as some prefer frozen fruit, saying it gives ice cream like thicker texture.
2. Advantages of a Green Smoothie
Green smoothies are not only highly nutritious but also highly advantageous:
2.1. Best Way to Eat Veggies
This is my favorite advantage. Why? Because Green smoothies will give your daily requirement of veggies in one go, and the best part is the taste of the green is masked by the fruits in it and there are several spinach smoothie nutrition facts.
2.2. Easy and Quick to Make
Got a busy schedule ahead?
Don’t worry! All you need is to choose your fruits and veggies, some fats if you like, and add all these to your blender.
And your Green smoothie is ready.
2.3. Easy Way to Make Your Kids Eat
It’s easy for a kid to drink a blend of sweet fruits and healthy veggies than eat the healthy veggies alone.
You need to start with 70/30- fruit/veggie combo first and later move to the standard 60/40-combo.
2.4. Provides Lasting Energy
Spinach smoothie benefits include long-lasting energy. Fruits and veggies are a perfect combination of sugars and nutrients that last for a very long time in the body, unlike fruits alone which give a sudden burst of energy.
2.5. Personalized Green Smoothie
The fun part of making green smoothies is that you can invent your favorite recipe by keeping the spinach smoothie benefits intact. You can use ingredients you like and avoid things you don’t like.
2.6. Better Than Juices
Smoothies are better than juices. Why? Because smoothies are a blended mix of whole veggies, unlike juices which are the extractions of only pulp. The fibrous membrane of veggies is the main source of antioxidants.
Smoothies are a blended mix of whole veggies, which means no soluble fiber is lost. But in juices, only pulp is extracted, which means no fiber.
Also, smoothies make you feel full faster than juices. Because of the skin, pulp, and fiber, smoothies have a higher volume than juices with the same ingredients.
3. How to Make a Spinach Smoothie
Spinach is the best and cheap green that can be used in a smoothie. Spinach also contains the maximum nutritional value among the other greens at the same cost.
Spinach smoothie benefits include not only nutritional benefits but also economic benefits.
Let’s see some spinach smoothie ideas
3.1. A Simple Spinach Smoothie Recipe
- 2-3 cups of spinach
- 1 cup of any fruit(either frozen fruit or fresh ones)
- Half a cup of any liquid(water or coconut water)
- A single serving of healthy fat(1/2 spoon of almond butter or avocado)
- A small quantity of plant-based protein powder(only if you need it)
Blend all the chopped ingredients in a blender, and your spinach smoothie is ready to serve.
4. Which Spinach Is Best?
4.1. Baby Spinach v/s Regular Spinach
You can make your spinach smoothie by using either baby spinach or mature spinach leaves. Baby spinach is harvested when the plant is 15 to 20 days old. Hence, baby spinach leaves are creamier and more tender.
Regular spinach leaves are harvested when the plant is 45 to 60 days old, which makes the leaves thicker and taste more bitter than baby spinach.
Baby spinach tastes sweet as sweet, like in carrots type. But if you are looking for a bolder and more flavorful option, go for regular spinach.
However, both spinach has equal nutritional benefits.
4.2. Raw Spinach v/s Cooked Spinach
“The Globe and Mail” website 2010 article claims that ‘cooked spinach is more nutritious than raw spinach.’ When spinach is cooked, the cell walls are broken due to the high temperature, releasing the nutritious antioxidants. It also contains relatively more calcium, magnesium, iron, and beta-carotene than uncooked spinach.
If you want to sneak cooked spinach into your spinach smoothie, “Don’t boil them”. The water leaches important nutrients if you boil them. Instead, steam them until they are slightly wilted and tilted.
4.3. Frozen Spinach v/s Fresh Spinach
One cup of frozen spinach is four times more nutritious than fresh spinach leaves in nutrients like iron, calcium, and fiber. Fresh spinach loses some nutrients over time, whereas frozen spinach retains them in its frozen condition.
5. 13 Amazing Spinach Smoothie Benefits
The nutrient profile of a spinach smoothie per serving is:
- Calories – 144.6
- Total fat – 1.7g
- Cholesterol – 0 mg
- Carbohydrates – 31.1g
- Potassium – 719.1 mg
- Sodium – 88.2 mg
- Folate – 22.3%
- Calcium – 20.4%
- Magnesium – 16.9%
More nutrients are available with the addition of other ingredients to the smoothie.
Spinach smoothies benefits include the following health benefits:
6. Nutritional Benefits of Spinach Smoothie
Spinach is one of the highly nutrient-dense veggies on the planet. Spinach smoothie benefits include high amounts of Vitamin C, A, and K. It is also high in fiber, folate, iron, potassium, and calcium.
Folate(Vit-B9), also known as folic acid, is very important for pregnant women and proper cellular functioning.
Rich in iron, regular intake of spinach smoothies can help to cure anemia, a deficiency of hemoglobin in the blood.
Vitamin K is notably high in spinach smoothies. Regular consumption of a spinach smoothie helps in curing any blood disorders, as vitamin K plays a pivotal role in blood clotting.
Spinach smoothie is rich in potassium, which plays a crucial role in muscle formation and communication of nerves.
Spinach also contains many essential plant compounds like Quercetin, Nitrates, Lutein, Kaempferol, and Zeaxanthin, which improve our health.
6.1. Anti-Cancer Properties
One of the best things about spinach smoothies is, spinach smoothies are rich in antioxidants, which prevent the oxidation of the cells. They help in fighting cancerous cells.
Carotenoid compounds in spinach decrease the risk of cancer by inducing the death of cancer cells and preventing their replication. Studies claim that it can fight liver, lung, and prostate cancers.
6.2. Bone Health
One cup of blended spinach leaves in a spinach smoothie provides nearly two times the daily recommended potassium. Potassium prevents the breaking down of bones and helps in their building.
Alongside, spinach smoothies host various minerals like Calcium and Magnesium which are essential bone-building minerals and prevent osteoporosis.
6.3. Boosts Immunity
Spinach smoothie contains high amounts of vitamin C, which plays a crucial role in boosting our immune system. It helps in fighting infections and regulating the cellular function in our body.
Other vegetables and healthy ingredients(citrus fruit, chia seeds, green apple, ginger) can be blended to make healthy immune smoothies.
Spinach smoothie also enhances your immune system as it boasts high amounts of beta carotene.
6.4. Good for Your Eyes
Spinach smoothie is especially rich in vitamin A, which is very important for eye health. A Spinach banana smoothie is quite rich in beta carotene, a plant pigment that is the main precursor of vitamin A.
Spinach is in pigments like zeaxanthin and lutein, which impart color to some veggies. These pigments are also present in the human eye that protect the eyes from sunlight.
6.5. Lowers Cholesterol
Medical science uses bile acid sequestrants, which are mainly used for controlling cholesterol. Fortunately, spinach smoothie blends are rich in these compounds.
They prevent the accumulation of fats in the artery walls and prevent heart strokes. The best part of spinach smoothie benefits is it helps you lower your blood cholesterol.
6.6. Controls Blood Pressure
Spinach smoothies are rich in nitrates, which are important in controlling the blood pressure in the blood vessels. Thus, moderate blood pressure prevents the risk of heart disease.
Antioxidants in the spinach smoothie prevent the oxidation of cholesterol, which attaches to the walls of blood vessels resulting in heart stroke and diseases.
Spinach smoothie has high potassium content, which is important in regulating blood pressure, and potassium can reduce the effects of sodium in the blood.
Spinach smoothie can be the best part of your diet if you have any heart problems.
6.7. Natural Weight Loss
One of the most liked parts of Spinach smoothie benefits is that it helps you reduce your excess body weight without compromising your daily nutrient requirements.
A spinach smoothie can help you lose body weight without letting you starve your stomach. Spinach smoothie is low in calories and has all the essential nutrients required by your body, providing lasting energy and curbing the craving for food.
As a low sugar diet, low-fat diet, a spinach smoothie can be the best part of your weight loss diet plan.
A healthy smoothie to lose weight naturally can be prepared by adding spinach, lemon juice, sorrel, cucumber, and oranges in a high-powered blender. This smoothie recipe can be used for losing weight.
6.8. Aids in the Digestion Process
Spinach smoothies can help you with your digestion. As it is blended, the surface area of the particles is large, which aids in absorption as well as digestion.
As they are blended and already liquefied, they are easily digested. Spinach smoothie is rich in insoluble fibers, which aid in the easy movement of food in the gut.
With a lot of fibers in it, spinach smoothie helps in easy bowel movement. Due to its naturally alkaline nature, spinach smoothie soothes heartburn or acid reflux.
6.9. Clear Skin
Smoothies are rich in multivitamins like vitamin A, vitamin C, and Vitamin E, which are vital in skin health.
Studies have shown that smoothies effectively reduce inflammation in the skin and remove excess oil and dirt from the skin.
Spinach smoothie benefits also include detoxifying your blood and giving you glowing skin.
6.10. Curbs Sleeping Problems
A lot of people have trouble sleeping. Whatever might be the disorder, a healthy green smoothie made with banana, kiwi, and other healthy ingredients curbs many sleeping disorders.
Spinach helps in the regulation of your sleep cycle.
6.11. Mental Health
The vital part of the spinach smoothie benefits is that they can help you with your mental illness. Greens and veggies are excellent stress busters. They are rich in vital vitamins and help in fighting depression.
Studies claim that eating healthy food with more veggies, especially greens, reduces depression.
6.12. Natural Anti-Aging Properties
Spinach contains high amounts of antioxidants that prevent and destroy free radicals, which are the main causes of premature aging.
Consuming spinach smoothies regularly will give you a younger and healthy look with a shiny face.
6.13. Improves Your Libido
Spinach is also known for boosting your libido. Spinach smoothie will give you refreshing energy, which lasts for a long time.
Also, it increases your bedroom energy and fertility.
7. Best Recipes to Reap Spinach Smoothie Benefits
The best part about the smoothies is that you can prepare your own customized spinach smoothie recipe. You can avoid the things you don’t like and yet can have your tasty smoothies without losing any spinach smoothie benefits.
You can make your spinach smoothie more delicious by adding chocolate protein powder, which will turn out like a chocolate spinach smoothie or chocolate green smoothie.
7.1. Recipe for All
- Blend spinach and coconut water in a high-speed blender.
- When mixed, blend frozen banana, frozen pineapple, and avocado until it makes the smoothie thicker and creamy. [You can use 1 cup of raw spinach or 1/2 cup of cooked spinach per day]
You can add chia seeds and ginger for a more flavored smoothie. Green smoothies taste greater if you add nut milk like almond milk, Brazilian milk, or cashew milk. They are healthy and can be perfectly used as a dairy-free alternative.
You can make a tasty smoothie without losing any of the spinach smoothie benefits.
7.2. Simple Tasty Smoothie Recipe
- 1 cup of ice cube
- 2 cups of frozen fruit(pineapple or frozen banana or frozen mango) chunk
- 1/2 cup of green apple, fuji
- 1 cup of unsweetened almond milk
- 1/2 cup of Greek yogurt, or dairy-free
- 2 cups of baby spinach.
- Initially blend the ingredients on a medium speed for 30 seconds, and use high speed for the next 30 seconds until smooth and thick.
- Smoothly blend one cup of spinach, frozen kiwi chunks, vanilla protein powder, apple juice, and regular milk/almond milk. You can add ten ice cubes and a teaspoon of freshly squeezed lemon juice for a delicious spinach smoothie recipe without compromising the spinach smoothie benefits.
- One teaspoon of raw, virgin coconut oil is great for nutrition, texture, and flavor and can absorb all fat-soluble nutrients in the smoothie. Chia seeds are also added to add a little fat to the smoothie. Add extra fiber and omega-three fatty acids with flax seeds or chia seeds.
- Add some honey or maple syrup for sweetness to your smoothie. But avoid using sugar as much as possible. Substitute it with honey or pure maple syrup, mainly for diabetic patients.
Note: If you do not have a high-powered blender, puree the spinach and milk first, then add the other frozen ingredients a little at a time. Add more milk and water to blend the smoothie properly.
8. Downsides and Risk Factors of Spinach Smoothie
Despite their many healthy spinach smoothie benefits, spinach smoothies also have their downsides and risk factors.
8.1. Kidney Stones
Spinach is highly rich in calcium and oxalates. They prevent the absorption of calcium into the body. These compounds are responsible for kidney stones, especially calcium stones made of calcium carbonate and oxalates.
However, high oxalates also prevent mineral absorption in the gut.
So, it is highly beneficial to limit their uptake or avoid spinach smoothies if you are highly sensitive to kidney stones.
8.2. Blood Clotting
Regular intake of spinach increases the potassium content in your blood. Potassium has many vital functions but its best role is in blood clotting. Potassium helps produce blood-clotting proteins, thus preventing the excessive loss of blood during wounds or injuries.
So people who are under blood thinning medication need to consult a doctor before committing to the spinach smoothie.
8.3. Other Risk Factors
Some people claim high oxalates may be linked to Autism. While others accuse high oxalates linked to Vulvodynia, a condition of unexpected chronic vaginal pain.
However, these claims have no medical proof of dietary oxalates being a reason for these disorders. Furthermore, research is yet to conduct to confirm any of these claims.
Spinach smoothie benefits can only be reaped if you add all the healthy ingredients to the maximum. The healthiness of a smoothie entirely depends on its ingredients and proportions.
It is a misconception that blending destroys nutrients. Oxidation destroys nutrients, not blending. Drinking healthy smoothies is beneficial with no or less saturated fat in it regularly, and can develop a healthy lifestyle.
However, you need to consult for a doctor to get advice before adding anything to your menu. It is important to know what suits your body.
Spinach smoothie, no doubt, is a great ingredient. But, you need to know if it suits you or not. Despite the numerous spinach smoothie benefits, it is better to be safe than sorry.