Smoothies: Potential health benefits
Many people consume smoothies as a morning meal or afternoon snack. They can be a great way to incorporate more healthy foods into your diet.
May help boost fruit and vegetable intake
Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants.
Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental 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.
If you find you’re not eating enough fruits or veggies, a smoothie can be a delicious way to pack in 2–3 more servings.
May support increased fiber consumption
Fiber is an important nutrient that aids digestion by preventing constipation and supporting the growth of beneficial bacteria in your digestive tract.
Early research suggests that a healthy, thriving community of gut bacteria can help reduce inflammation, promote healthy immune function, and support mental health.
Adequate fiber intake is also linked to a reduced risk of chronic illnesses, such as heart disease and type 2 diabetes.
Yet, many people are not meeting their daily fiber needs especially those who follow Western diets.
The U.S. Department of Agriculture (USDA) recommends a daily intake of at least 38 grams of fiber for men and 25 grams for women. Research indicates that most Americans, on average, eat only 16 grams of fiber each day.
With the right ingredients, smoothies can be an excellent way to boost your fiber intake.
Some of the most fiber-rich foods are also common smoothie ingredients, including fruits, vegetables, whole grains (such as soaked oats), nuts, seeds, and legumes (such as white beans).
Smoothies are a convenient way to boost your intake of fruits, vegetables, and several other fiber-rich foods.