What Happens to Your Body When You Drink Smoothies Daily?

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Blended smoothies have great long-term health advantages.

What Really Happens to Your Body When addresses the full-body effects of daily routines, actions, and behaviors.

Drinking calories isn’t advised, but smoothies are an exception.

According to the Centers for Disease Control and Prevention, only 12% of U.S. people consume enough fruit and 10% enough vegetables daily.

Smoothies can contain veggies, so they help you obtain your 2.5 cups of vegetables and 2 cups of fruit.

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Is Drinking Smoothies Daily Healthy?

Smoothies with fruit and vegetables may seem healthy, but they’re not necessarily. If you drink smoothies daily, follow these tips:

Stay away from additional sugars.

Avoid honey, agave, maple syrup, and chocolate hazelnut spread in smoothies. Use fresh and frozen fruit for sweetness.

Avoid adding sugary juices to thin out your smoothie, since they might increase calories and sugar. Thin your smoothie with milk, unsweetened plant-based milk, coconut water, or filtered water.

Be mindful of quantity sizes: Commercial smoothie bars often offer huge, high-calorie, sugary drinks. Use 8–12 ounces of your favorite smoothie if you drink one daily.

Here’s what happens to your body when you drink a smoothie every day and how it fits into your long-term diet.

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Possible Weight Loss

A July 2020 analysis in Nutrients found that eating more fruits and vegetables considerably aids weight loss.

According to study published in the January 2021 issue of Nature Medicine, a plant-based diet with abundant fruits and vegetables leads to lower calorie intake and more weight loss than a low-carb (keto) diet.

There are several reasons why eating more fruits and vegetables may help you lose and maintain weight: Water, fiber. Produce is high in both, which keep you full.

Low-calorie fruits and veggies allow you to consume more without adding calories.

Your Skin May Clear

Chemicals, UV radiation, and pollution constantly bombard your skin. These elements can hasten skin aging, while fresh fruits and vegetables may protect and repair skin cells.

According to August 2019 research in ​Antioxidants, carotenoids found in yellow, orange, and green leafy vegetables can protect skin and improve texture and appearance. ​

A January 2021 analysis in Nutrients found that soy, apples, pomegranate juice, peanuts, and turmeric had skin-protecting properties, in addition to carotenoids.

This gives you many smoothie possibilities with nuts or spices in addition to fruit. Plant foods’ skin health advantages come from their antioxidants, including vitamin C, vitamin A, and flavonoids.

Gut Health May Improve

Smoothies are a tasty fiber source. Similar to fruit and vegetable, most Americans don’t fulfill the daily fiber recommendation. The Academy of Nutrition and Dietetics recommends 14 grams of fiber per 1,000 calories.

Fiber is vital to intestinal health.

If you can keep the skins on your fruits and veggies, do it. Apples, peaches, and English cucumbers combine beautifully in smoothies. Fruit fiber, which juicing lacks, will also benefit you.

Daily smoothies may help you stay regular due to their fiber and hydration.

It may boost immunity

Nutrition is a key immune system defense.

According to a June 2018 review in the American Journal of Clinical Nutrition, eating fruits and vegetables may reduce inflammation and protect the immune system.

Short-term inflammation is normal, but persistent inflammation induced by poor food, lack of exercise, and stress can cause chronic disease.

Along with fruits and veggies, adding probiotics like yogurt and kefir or prebiotics like bananas or oats to your smoothie will boost your gut and immune system.

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Brain Health May Improve

Antioxidants like green leafy veggies and berries in smoothies may help you stay sharp.

A May 2021 analysis in Antioxidants found a relationship between flavonoids in plant diets and cognition.Researchers found that the nutrients in them may increase cognitive performance and protect the brain.

The study recommends adding tart cherries, apples, walnuts, all berries, oranges, pomegranates, chocolate, and spinach to your smoothie.

The Verdict

Smoothies can boost your diet or ruin it. Avoid sugary smoothies and choose one with healthy foods and no sweeteners.

Not sure where to start? For a healthy smoothie, use this mix and get creative with all kinds of plant foods and additives. It could boost your health in many ways.

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