Nutrition Data
Ingredients for Healthy Smoothies

Are you ready to learn the nutrition data behind the healthiest fruits and veggies?

Why bother, you may ask?

It’s super important to know the nutritional information of the foods you put in your body...and discover which foods you should add or subtract from your healthy eating plan.

Educate yourself about nutrition data, and avoid falling victim to the latest fad diet. This frees you from the roller coaster diet mentality and puts you on the path to a long term healthy eating lifestyle.

Are you confused by all the conflicting nutrition data out there? I don’t blame you - it can be overwhelming.

In this section of the site, I break it down for you. I focus on essential nutrition info and the benefits of certain superfoods used in the smoothie recipes on this site.

Don’t worry, I promise not to bore you with lots of complicated terminology that no one understands ;)

Superfoods for Health

I like to compare nutrition to your favorite superhero action movie. 

Who are the villains? All those diseases you want to avoid…cancer, diabetes, heart disease and more.  It’s all about keeping them away, and nutrition is one of the most powerful tools out there for prevention.

And what about the heroes?  Those powerful characters that will fight in your favor to fend off the evil and destructive villains mentioned above?  Those are the superfoods.

I’m not talking about those trendy, newly discovered superfoods with exotic, hard-to-pronounce names you may have read about in a magazine.  Those have a place too, and I cover them in my superfood smoothie recipes

It’s actually much more simple.  The most powerful superfoods to fend off those villains are the ones you find in your backyard…or at least in your local supermarket: Fruits and Vegetables. 

It may sound too simple, but they’re the true nutritional heroes that will help you fend off disease and keep you out of trouble.

Ready to get started?  Read below for a brief overview, or click on any link for a more in depth look at that food's particular special powers...

Super Fruits – Best Fruits for Healthy Drinks

Some of these fruits superheroes get a lot of attention…like the stars that are constantly chased by the paparazzi and end up on the covers of magazines

At the same time, others barely get any recognition but continue to quietly work their magic behind the scenes.

I’ll start by giving you a brief glance at some of the fruit nutrition superstars:


Strawberries have more antioxidants than just about any other food. They rank 3rd after blackberries and walnuts.

Click here for a strawberry smoothie recipe.


Banana is loaded with potassium, and is one of the most high energy fruits. This makes banana an especially good fruit for athletes, or anyone with an active lifestyle.

Click here to learn more about banana nutrition.

Click here for a banana smoothie recipe.


Mango contains enzymes that naturally help your body with digestion. These enzymes, along with high levels of fiber and Vitamin C, also fight cancer.

Click here for a mango smoothie recipe.


Peaches have a ton of Vitamin A, which helps your eyesight. If you’re like most people who spend at least 8 hours a day staring at a screen, you’ll need this.

Click here to learn more about peach nutrition.

Click here for a peach smoothie recipe.


Along with other citrus fruits like lemons and oranges, limes are packed with Vitamin C. One great thing about Vitamin C is it boosts your immune system, keeping you healthy through the cold and flu season.

Click here for a lime smoothie recipe.

So now you know a bit more about the nutrition benefits of these super fruits.

But want to know the best part?  Most of these fruits have multiple nutrients, beyond the main nutrients mentioned.

For example, mangos also have Vitamin A and potassium.

While it’s a good idea to educate yourself about the nutrition data and specific health benefits of different fruits, the bottom line is, eat more fruit!

Get a variety of fruits and you will ensure that you are consuming tons of powerful nutrients that improve your health behind the scenes, in more ways than you could imagine.

Super Vegetables – Best Veggies for Healthy Drinks

These are the true heroes in disguise. They never get the credit or attention they deserve.

A lot of people can’t stand them, but the work they do for your body is absolutely essential.

Give these superheroes a chance by including them in your smoothie. Chances are, you won’t even notice they’re there.

Green Leafy Vegetables

Green leafy vegetables have more nutrition benefits than I can list right here. Don’t worry, I’ll expand on this soon.

One highlight is their high iron and calcium content, which makes it especially ideal for those eating a plant based diet (vegans and vegetarians).

Click here to learn how to work greens into your smoothies.


A very cheap, readily available green leafy vegetable that is loaded with fiber. It has a mild flavor so it’s a good way to get started introducing more greens into your diet.

Click here for a spinach smoothie recipe.

Romaine Lettuce

An excellent natural source of Vitamin A, K, C and other minerals, it’s also an extremely easy green vegetable to add to your diet to guarantee you are getting the nutrients your body needs.

Click here for a smoothie recipe with romaine lettuce.


Technically an herb, don’t overlook the nutritional power of this green vegetable that also tastes good. It helps digestion, freshens your breath and of course contains a long list of vitamins and minerals.

Click here for a mint smoothie recipe.


Ginger is also an herb, and possibly the herb with the most natural healing properties on earth.

Click here for a ginger smoothie recipe and full description of the health benefits of ginger.

More Nutrition Data

Stay tuned to learn more about the nutrition data of other heroic smoothie ingredients, as we will be constantly expanding this section of the site.

You’ll find more in depth nutritional facts about each fruit and vegetable mentioned above, as well as even more fruits and veggies, liquid ingredients, and all kinds of other super foods.

Ready to combine all these nutrition superheroes into a powerful healthy drink?

For healthy smoothy recipes and more...juicing, coffees and teas...and some free online books to download, visit Smoothies and Health.

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