There are lots of different health benefits to spinach; it can improve your hair and skin, it provides protein and iron and it can even help with bone health. Here are 5 of the main benefits of spinach.
5 Benefits of Spinach
1. It Can Improve Your Vision
Spinach is filled with xanathene, beta carotene and lutein, which all benefit your eyesight in various ways. Spinach also has anti-inflammatory properties, which can help to reduce puffiness and sore eyes.
2. It keeps your brain healthy
The potassium and folate in spinach provide neurological benefits; for instance, folate reduces the chance of Alzheimer’s disease.
3. It Lowers Your Chance Of Having Cataracts
Spinach contains lutein and zeaxanthin, which both work as antioxidants that protect your eyes from UV rays.
4. It Lowers Your Blood Pressure
The potassium in spinach will help to maintain your blood pressure, and the folate helps to relax your blood vessels to help maintain healthy blood flow.
5. It benefits babies Too!
The folate in spinach is used by a growing fetus for proper development of the nervous system. Spinach also works very well in smoothies due to its clean, light flavor. As spinach isn’t too overwhelming it works well with lots of different flavor combinations, from sweet to savoury to spicy. Spinach also blends better than other green leaves such as kale. Here are 30 spinach smoothie recipes you can try at home.
Sweet Spinach Smoothie Recipes
1. Blackberry And Ginger Smoothie
This delicious blackberry and ginger smoothie contains oats, orange juice, and three different types of fruit. It is sweet and refreshing, and the ginger adds anti-inflammatory properties.
Ingredients 1 cup frozen blackberries 1 cored apple, cut into pieces 1 banana, cut into pieces 2 handfuls spinach Fresh peeled ginger 1 handful of oats Orange juice
2. Cherry Almond And Spinach Smoothie
This beautiful pink smoothie is creamy and sweet, and it also contains lots of antioxidants and vitamin C.
Ingredients 1/4 cup raw almonds, soaked in water for 12 hours 3/4 cup water 1 cup frozen or fresh cherries 1 frozen banana 3/4 cup orange juice 2 cups spinach
3. Shamrock Shake
This tasty smoothie tastes just like an ice cream, but it is actually very healthy. You can also substitute the milk for soy milk if you want to make a vegan version!
Ingredients 2½ cups milk 1 cup spinach 1 banana ½ avocado 8 mint leaves optional: honey Optional Toppings Whipped cream Grated dark chocolate Mint leaves
4. Triple Green Protein Smoothie
This super healthy smoothie contains vitamin C-rich honeydew and kale, which is a great source of calcium. This refreshing, light smoothie is perfect for after a workout. Ingredients ½ cup cubed honeydew ½ cup plain non-fat Greek yogurt 2 tablespoons water 1 cup spinach 1 cup kale 8 ice cubes
5. Chocolate Chai Smoothie
If you love chocolate this decadent smoothie is perfect for you – and it still contains spinach and banana for a health kick!
Ingredients 1 banana 1 cup spinach 1 cup ice 1 cup milk 3 tablespoons chia seeds 2 tablespoons cocoa powder 1/2 teaspoon vanilla extract
6. Black Forest Antioxidant Smoothie
This delicious smoothie tastes like a dessert in a glass, so it is perfect for anyone with a serious sweet tooth.
Ingredients 1/4 cup raw almonds 1 tablespoon flax seeds 3/4 cup almond milk 1 teaspoon vanilla extract 1 cup frozen cherries 2 tablespoons cocoa powder 3 dates 1 cup baby spinach 2 tablespoon coconut cream
7. Key Lime Pie Smoothie
This is another wonderful dessert smoothie that was created for key lime pie lovers. Thankfully it is much healthier than an actual key lime pie – and it is vegan!
Ingredients 2 cups coconut water ¼ cup lime juice ½ avocado ¼ cup shredded coconut 2 handfuls spinach leaves 3 Medjool dates 2 handfuls ice
8. Pineapple Paradise Spinach Smoothie
This smoothie is tangy and refreshing with a sweet pineapple kick. It also contains vitamin B6.
Ingredients ¾ cup water 2 cups pineapple chunks 1 avocado, halved 2 cups spinach ½ cup ice cubes
9. Green Goddess Smoothie
This smoothie may be sweet, but it still contains a whopping seven vegetables and fruits so it is very good for you.
Ingredients 1 cup ice water 1 scoop vanilla protein powder 3/4 cup spinach 1 celery stalk, chopped 1 kiwi, peeled and sliced 1/2 green apple, cored, chopped 1/2 avocado 1/2 green pear, cored, chopped 1/2 cucumber, chopped 8-10 ice cubes
10. Power Smoothie
This smoothie is filling and tasty, so it makes the perfect breakfast drink.
Ingredients 1 cup orange juice 1 cup frozen blueberries 3 cups baby spinach 1/4 cup whole grain oats 1/2 cup vanilla Greek yogurt 1 banana 1 cup ice
11. Mango Cashew Smoothie
This smoothie may look healthy and green, but it actually tastes like a creamy mango milkshake.
Ingredients 1 mango 2 bananas 2 cups spinach 1/2 a cup of cashew nuts 2 cups of almond milk or coconut water 1 lime
12. Green Smoothie With Apples, Avocado, Grapes, and Spinach
This smoothie comes with lots of heart health benefits, and the flavour is fresh and tangy.
Ingredients 1 avocado, halved 2 peeled apples, cubed 1 cup baby spinach ½ cup green seedless grapes 2 cups cold water 1 tablespoon honey
13. No-Banana Berry Green Smoothie
This smoothie doesn’t contain banana but it is still creamy and smooth, and it has lots of heart health benefits.
Ingredients 1 cup baby spinach 1/2 cup frozen strawberries 1/2 cup frozen raspberries 1/2 cup orange juice 1/2 cup non-fat vanilla Greek yogurt
14. Coconut Water, Mixed Berry, and Spinach Smoothie
This delicious smoothie is thirst-quenching and fruity, and the flax seed helps to lower triglycerides.
Ingredients 2 cups coconut water frozen in an ice cube tray 1 cup fresh spinach 1 tablespoon flax seed meal 2 cups frozen berries
15. Peach Banana Spinach Smoothie
This creamy smoothie is filling and fruity, so it is perfect for breakfast. Peaches also contain polyphenols that help to fight against cancer cells.
Ingredients 1 banana 2 peaches 3 tablespoons of fresh squeezed orange juice 2 handfuls spinach ½ cup of Greek yogurt
16. Beet Happy Morning Smoothie
This gorgeous smoothie is picture worthy, and it tastes as good as it looks. Earthy and light, this drink is ideal for anyone who likes a fresh flavour.
Ingredients 1 small beet, chopped 6 strawberries ½ orange 2 cups spinach ½ cup water 1 cup ice
17. Refreshing Papaya Spinach Smoothie
This smoothie is a homage to papaya, so it tastes tropical and fruity.
Ingredients 1 small ripe strawberry papaya, seeded ½ banana 1 cup baby spinach 1 lime, juiced 1 cup coconut water 4 ice cubes
18. Glowing Skin Smoothie
This smoothie is packed with ingredients that will make your skin look fresh and dewy, and it tastes good too.
Ingredients 1/2 cup plain coconut water 2 frozen bananas, peeled & sliced 1 cup pineapple chunks 1 cup mango chunks 2 cups spinach ½ avocado
19. Spinach Pineapple Avocado Smoothie
This smoothie is buttery and velvety – a very decadent treat.
Ingredients 1 handful spinach 1 cup pineapple chunks 1 avocado, halved 1 tablespoon chia seeds
20. Swamp Smoothie
This smoothie has a chocolate and strawberry flavor, but it still contains two green vegetables.
Ingredients 1 cup strawberries ½ small banana 1/2 cup chopped broccoli 1 handful spinach 1 cup almond milk 1 teaspoon carob powder 3 tablespoon hemp protein powder 1 tablespoon shelled hemp seeds
21. 5-Ingredient Chocolate Almond Chia Smoothie With Toasted Coconut
This delicious dessert smoothie is healthier than it tastes! You may think that it tastes like a chocolate treat, but it is actually filled with fiber, antioxidants, and monounsaturated fats.
Ingredients 1 ½ frozen bananas 1 ½ cups Almond Breeze Chocolate Almond Milk 1 cup baby spinach 2 tablespoons almond butter 2 tablespoons chia seeds 1 cup ice Optional Ingredients Toasted coconut and mini chocolate chips
22. Tropical Green Mango Smoothie
This fruity and smooth drink will give your body lots of fiber, potassium, and calcium.
Ingredients 2 cups mango 2 cups spinach 1½ cups coconut water 3 Dates, soaked overnight
23. Savory Garden Green Smoothie
This super healthy smoothie is filling and flavorsome, and it makes the perfect light lunch.
Ingredients 1 cup water 1 handful spinach 1 handful cucumber slices 1 handful celery sticks 1 handful yellow bell pepper 1 handful orange bell pepper 1 handful cherry tomatoes ½ avocado 2 garlic cloves ½ shallot Sprig of basil 1 cup ice Pinch of salt Shake of Tabasco
24. Green Smoothie Without Banana
This smoothie has a unique ginger and cinnamon kick.
Ingredients 1 cup spinach 1 head romaine, end removed 1 stalk celery 1 cored pear 1 handful parsley 1 cup unsweetened almond milk ½ lemon juice 1 teaspoon cinnamon Fresh ginger ½ cup ice cubes
25. Savory Green and Protein Smoothie
This delicious smoothie tastes like lunch in a glass, and it will keep you going for a good few hours.
Ingredients 2 tomatoes 3 cups spinach 1 cup plain Greek yogurt ½ cup unsweetened almond milk 1 stalk rosemary 5 basil leaves 1/2 teaspoon Tony Chachere’s seasoning 2 pinches salt 2 pinches red pepper 1 cup of ice cubes
26. Blended Salad
This smoothie is a salad in a glass, and it contains a quarter of your daily value of potassium, which helps to regulate your blood pressure.
Ingredients 1 cucumber, chopped 3 stalks celery, chopped 1 green bell pepper, roughly chopped and seeded 2 cups spinach 1 cup water
27. Ranch House Salad Smoothie
This interesting smoothie may not be for everyone, but it is very refreshing and light.
Ingredients 1 cup water 1/4 avocado 1 cup romaine lettuce 1 cup spinach 2 carrots ½ onion 1 tomato 1 cup Greek yogurt 1 garlic clove 1 teaspoon chives 1 teaspoon dill 1 pinch salt 1 pinch pepper
28. Spinach and Basil Smoothie
Antioxidant-boasting basil and honey provide the slightest undertones of sweetness to offset the plain Greek yogurt and milk in this pretty-as-a-picture drink. If you’re wary of savory smoothies, this on!
Ingredients 1 cup spinach ½ cup Greek yogurt ½ cup milk ½ tablespoon honey 3 basil leaves ½ cup crushed ice
29. Non-Sweet Minty Green Smoothie
Mint may normally be used as a dessert flavor, but it also tastes great in this non-sweet minty green smoothie. It may also help to calm a poorly stomach.
Ingredients 1 ½ cups water 1 cucumber 2 stalks celery 2 handfuls spinach ½ lemon juice 1 handful mint
30. Spicy Wake Me Up Smoothie
This smoothie is very unique, but the flavors work well together to create a refreshing lunch time smoothie.
Ingredients 3/4 cup raw coconut water or filtered water 1 cup spinach 1 medium tomato, chopped 1 medium carrot, peeled and chopped ½ cucumber, skin on and chopped 1 avocado 1 lime, peeled and halved 1 clove garlic 3/4 teaspoon Celtic sea salt 1 pinch cayenne pepper 1 ½ cup ice cubes Featured photo credit: Pexels via pexels.com
