Green smoothies are even healthier than you thought

At Orangefit, we're crazy about green smoothies. They're perfect for getting more veggies and fruits into your daily routine and darn tasty too. Even kids love them! But did you know that smoothies also improve nutrient absorption? Yes, you read that right! In this article, we'll explain how that works.

Chewing vs. blending

Chewing well is always important. To digest food and absorb nutrients, you help your body by breaking it down into the smallest pieces possible. Some substances, like carotenoid phytonutrients (beta-carotene, lycopene, etc.), are trapped in the cell walls of vegetables and fruits (1). Only by chewing well can they be released and absorbed by the body during digestion (2).

However, a blender can 'chew' much better (3). A blender makes food much smaller than we humans can. By making a smoothie, you'll therefore get a lot more nutrients than if you just ate it!

Why is that important?

With green smoothies, you not only consume more veggies and fruits but also more nutrients per serving.

Take, for example, folic acid, an extra important substance for pregnant women. If you eat 100 grams of spinach, you'll end up getting half the amount of folic acid compared to if you first cut it into small pieces and then eat it (4). And when you blend it completely, your body can absorb even more folic acid.

Of course, chewing also has other health benefits. Research links chewing, for instance, to reduced stress and anxiety-related symptoms (5). We're not suggesting tossing all your meals into the blender from now on, but for a vitamin boost, a smoothie is definitely recommended. Ultimately, it's not just about what you eat but what your body absorbs.

Digestion

Smoothies are super healthy, especially when you add veggies (and proteins) to them. Yet, there are still some people who say that smoothies aren't healthy. 'Don't you need to chew to kick-start your digestion?' Indeed, chewing is usually the first step in digestion. But don't worry, even when drinking a smoothie, your digestion still gets going. You're just making it a lot easier for your body since all the ingredients are already ground. This way, your digestive system can focus on absorbing nutrients rather than breaking down food.

If you still feel like chewing should be involved, just grab a handful of nuts! Or make a delicious smoothie bowl and eat it with a spoon.

But, there's a catch...

The idea is to use 'whole foods.' So, veggies and fruits in their original form. You'd rather not peel an apple, and a strawberry can go in with its stem. A juice is actually less healthy than a smoothie. With juice, you only drink the liquid and lose important fibers, minerals, and vitamins. Then, it becomes a sugary calorie bomb.

Our tips for a healthy smoothie

1. Add leafy greens to your smoothie. Besides providing fiber, green vegetables offer plenty of vitamins and minerals. And don't worry, your smoothie won't taste less delicious because of them. You often won't even notice their taste as the sweet flavor of the fruit usually dominates!
2. Simply use tap water as the liquid. The other ingredients already bring in plenty of flavor, so calorie-rich fruit juices or fatty products like cream (ice cream) or coconut milk aren't really necessary.
3. Sip your smoothie slowly. This way, you'll feel full for longer. Even better, 'eat' your smoothie. Make it thicker or create a smoothie bowl. You'll notice that this way, smaller portions are enough.
4. You can add more fiber to your smoothie by including grain flakes, like oat flakes or quinoa flakes. Additionally, seeds and nuts are a healthy addition. Think pumpkin seeds, sunflower seeds, flaxseeds, chia seeds, or sesame seeds.
5. Add a scoop of protein powder and/or greens to your smoothie. Smoothies contain many nutrients, but often not enough protein. By adding a scoop of protein powder or green juice, you make your smoothie even more complete and stay satisfied longer.
6. Herbs make your smoothies tastier and healthier due to the antioxidants they contain. Consider turmeric, mint, lemon balm, parsley, and dill.

Our favorite recipes

At Orangefit, we've been smoothie fans for years! Looking for inspiration for fun recipes? Discover them all on our recipes page!

Netherlands and Europe's favorite

Convinced of the power of smoothies and eager to make one? Start off strong and try Orangefit!