Why Green Juice Smoothies are Essential to Health – Benefits, recipes, and when to drink

Green juice smoothies are an amazing way to get in your daily serving of vegetables.

green juice smoothie in a clear glass jar..
Photo by Christina Rumpf

Why eat a salad when you can drink it?

But will it taste… like a liquid salad? It doesn’t have to.

Keep reading to find out all the benefits of green smoothies, recipes to makes, and tips to make them taste delicious!

What are Green Smoothies

Green smoothies are mostly plant-based smoothies.

These allow us to ingest large amounts of the nutrients and minerals in vegetables easily and quickly.

They are filling, have many benefits, and are a great meal option for people on the go.

The Benefits of Green Smoothies

The Properties of green smoothies make them very appealing.

Incorporating them into your day at least 3 times a week can improve health and wellness exponentially.

They contain:


It is one of the most beneficial substances for the body when ingested through these juices. Vegetables contain it naturally.

It is the equivalent of human hemoglobin. Its consumption helps to increase the quality and quantity of red blood cells and oxygenates the body.


Green juices contain large amounts of antioxidant

They are very effective in preventing damage from free radicals. The most prevalent in greens are vitamin C and E, however, they also have amounts of carotenoids and flavonoids.

These are substances with high antioxidant power.


Phytochemicals refer to those chemicals that plants contain in their natural state. Scientific research highlights the anti-inflammatory power of these substances present in fruits and vegetables.

They are excellent allies to take care of the body and prevent diseases.

Vitamins and Minerals

These smoothies are a large source of nutrients

They provide significant amounts of vitamins (A, C, E, and K) and essential minerals: calcium, magnesium, potassium, zinc, and iron. 

These nutrients are essential for the optimal functioning of each of the body’s organs.

Potassium is particularly important, as it facilitates muscle contractions and proper nerve function, which helps balance fluids and minerals in your body. It also helps the body keep blood pressure at a normal level.

Green Smoothies and Weight Loss

These wonderful juices are usually low in calories and high in fiber and antioxidants that support the function of the metabolism to lose weight more easily.

The high quantity of fiber ensures you feel fuller longer and many of the vegetables in the smoothies can help curb or reduce appetite. 

Additional Benefits of Green Smoothies

These drinks are characterized mainly by their high content of antioxidants, nutrients, slimming, and detoxifying properties. However, the properties of green juice do much more for you than you think.

This super drink is also used to:

  • Oxygenate the body
  • Activate blood circulation
  • Destroy pathogenic bacteria 
  • Provide natural energy to the body
  • Improve digestion
  • Alkalize the blood
  • Strengthen the immune system
  • Improve the appearance of the complexion and skin
  • Improve memory
  • Control your appetite
  • Improve liver functions
  • Eliminates some toxins
  • Reduce fluid retention
  • Contribute to weight loss

Quick Recipe for Green Juice Smoothies

Below is a list of ingredients, their properties, and proportions, for a nutritional green juice smoothie, but it is a suggestion. Try out different greens and find which ones you prefer!

Green Juice Tips and Tricks

Here are some quick tips to make them even tastier and easier to make.

Use frozen vegetables and fruit for that smoothie texture.

‘Spike’ smoothies with additional nutrition such as nutritional yeast, wheatgrass, acai powder, protein powder, etc.

While recipes require you to measure, eyeball it, grab handfuls of vegetables for an on-the-go smoothie. The benefits of filling the smoothie maker or blender with these ingredients don’t have to be measured exactly.


  1. ½ cucumber: contains B-complex vitamins, helps reduce stress, contains folic acid, vitamin C, calcium, iron, magnesium, phosphorus, potassium, and zinc, which helps reduce inflammation and stay hydrated.
  2. A handful of spinach: Contains vitamin A, B1, B2, C, K, calcium, phosphorus, iron, folic acid, magnesium, zinc, and beta-carotene, and powerful antioxidants.
  3. A handful of kale: it is a rich plant source of iron, it also contains vitamin C, strengthens bones, is rich in calcium, vitamin K, and potassium.
  4. 2 or 3 parsley leaves: this plant is diuretic and purifying.
  5. A small piece of ginger (optional as it is spicy): this speeds up metabolism and provides energy. It is a powerful regulator of glucose in the blood.
  6. 1/3 cup of broccoli: rich in vitamins C and E, beta-carotene, and flavonoids, which are powerful antioxidants.
  7. The juice of a lemon: has great bactericidal power, is a source of vitamins B and C, as well as a food rich in minerals such as potassium, selenium, calcium, iron, and magnesium. 
  8. Add any other vegetables that you like. Other options include celery, romaine lettuce, swiss chard, beet greens, collard greens, carrot tops.

How to Make a Green Smoothie Taste Good

To turn a green smoothie into something you’ll actually want to drink, make sure you sweeten it with a natural sweetener.

This can be from fruit, honey, or dates.

If you want to keep the sugar level down, use stevia, monk fruit, or any other natural, healthy sweetener.

Berries are a low carb, amazing way to get more antioxidants and minerals, and natural sweetness.

Make sure you add a creamy component, such as milk kefir (an important probiotic), plain yogurt, sour cream, or heavy cream. This gives it a silky, delicious feel and ensures you are eating healthy fats to truly absorb all those fat-soluble nutrients. 

When to Drink a Green Smoothie

We can take it at any time of the day, preferably on an empty stomach, before breakfast, or two to three hours after eating, when you feel a little hungry or thirsty.

The Takeaway 

Green smoothies rock and we should all be drinking them.

Put different greens in a blender, find a sweetener you like, add a creamy ingredient and go.

These smoothies are high in vital nutrients, so make sure you add them to your diet to improve wellness and wellbeing, one day at a time!

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