One of the most nutrient-dense vegetables available. Spinach (Spinacia oleracea) is a green leafy vegetable native to Persia. It is a part of the amaranth family, which includes beets and quinoa.

Did you know that spinach is high in antioxidants (lutein, beta carotene …) , vitamins ( A , C , K , B9 (Folate) ) ,fiber and minerals ( calcium ) . Did you know that eating spinach may improve eye health, lower blood pressure, slow the development of cancer cells and support healthy hair and skin ?

Today we will go over Four yummy spinach smoothie ideas and show you the benefits of drinking spinach smoothie  .

On this page:

Spinach Smoothie Ideas (Recipes )

Green Spinach Smoothie Recipe  :

Ingredients : (2 Servings )

  • 2 cup baby spinach
  • 1 cup of peeled and chopped pineapple (frozen )
  • 1 cup mango (frozen)
  • 2 banana cut into chunks and frozen
  • 0,3L (~7oz) of water

Nutritional values (per serving) :

Serving : 250ml  calories : 203 ; protein 3g; carbohydrates 51g ; Total Fat 1g ;  Saturated Fat 1g  ; cholesterol 0mg; sodium 38mg  Potassium: 818mg ; Fiber: 6g

Method : 

Blend all ingredients until smooth and enjoy! Have a wonderful day and stay healthy!

3 Minutes Smoothie Recipe : 

No time? No excuse! This super simple, healthy and easily made recipe will be done in 3 minutes. Here is the quickest green smoothie recipe ever !

Ingredients : (2 Servings )

  • 2 banana cut into chunks and frozen
  • 5 frozen strawberries or a handful
  • 1 handful of spinach
  • 1 cup unsweetened almond milk
  • 0,3L (~7oz) of water

Nutritional values (per serving) :

Serving : 250ml  calories : 243 ; protein 4.4g; carbohydrates 39g ; fat 10.4 g; cholesterol 0mg; sodium 36mg Potassium 946mg.

Method : 

⏱️Peel the banana (~20 seconds)
⏱️Wash the strawberries and remove the green (~50 seconds)
⏱️Wash the spinach (~40 seconds)
⏱️Blend all ingredients together with water for 1 minute

Have a great day and enjoy your smoothie!


Detox Spinach Smoothie Recipe  :

This smoothie is ideal if you struggle to acquire your daily greens or just want to increase your vitamin and nutrient consumption.The smoothie has many servings of fruit, as well as leafy greens and antioxidants and vitamin C from the citrus.

Ingredients : (2 Servings )

  • 2 bananas
  • 1 apple
  • 1 cup baby spinach
  • 1 lemon
  • 0,3l of water

Nutritional values (per serving) :

Serving : 250ml  calories : 268 ; protein 2.3g; carbohydrates 44g ; Total Fat 0.7g ;  Saturated Fat 0.2g  ; cholesterol 0mg; sodium 20mg.

Method : 

Blend all ingredients until smooth and enjoy! Have a wonderful day and stay healthy!

Orange/Cranberries/Avocado/Spinach Combo Smoothie Recipe  :

This smoothie is very refreshing and is a perfect energizing drink for warmer days!

Ingredients : (2 Servings )

  • 1 peeled orange
  • A piece of ginger
  • A handful of cranberries
  • 2 handfuls of spinach
  • 1 peeled frozen banana
  • 1 avocado
  • 0,3l of water

Nutritional values (per serving) :

Serving : 250ml  calories : 289 ; protein 8g; carbohydrates 39g ; Total Fat 14.4g ;  Saturated Fat 2.1g  ; cholesterol 0mg; sodium 146mg.

Method : 

Blend all ingredients until smooth and enjoy! If the smoothie is too thick, add a little more liquid milk or water. Blend again until everything is well combined. Have a wonderful day and stay healthy!

What Are The Benefits Of Spinach Smoothie ?

One of the most nutrient-dense vegetables available.  Spinach are high in antioxidants, vitamins, minerals, and fiber. All of these things can assist sustain a healthy system and may lower the risk of some cancers.

Now What are the benefits of drinking Smoothies With Spinach ?

Spinach smoothie and juice Benefits  :

  • Rich in Antioxidants : Spinach are high in antioxidants compounds such as lutein, beta carotene, coumaric acid, violaxanthin, and ferulic acid , which may aid in preventing oxidative cell damage brought on by free radicals .

  • Can promote eye health : Spinach is one of the top sources of antioxidants lutein and zeaxanthin , which may improve eye health , protects eyes from damaging UV light and lower the incidence of macular degeneration  .

    A study of six research found that increasing your consumption of zeaxanthin and lutein was associated with a decreased risk of cataracts, an eye disorder that clouds and blurs your lens. Source : healthline.com  ncbi.nlm.nih.gov

    Also spinach juice has a lot of vitamin A ( about 63% of the daily value in one cup ), which is good for your eyes.  A lack of this vitamin might result in dry eyes and night blindness.

  • May lower blood pressure :  Spinach is high in inorganic nitrate , which can aid in blood vessel dilation. This might therefore reduce blood pressure and increase blood flow .

    In a 7-day trial of 27 adults, consuming spinach soup everyday reduced blood pressure and vascular stiffness when compared to a control group . Source : ncbi.nlm.nih.gov

    Also Spinach is high in potassium (one cup (240 mL) of spinach juice contains more than 14% of the daily value for potassium ) , a mineral that regulates blood pressure by limiting the amount of sodium secreted in the urine .

  • May slow the development of cancer cells : Spinach is rich in cancer-fighting antioxidants (lutein, beta carotene …) , which may aid in preventing oxidative cell damage brought on by free radicals and may lower the risk of some cancers . While human studies link leafy greens with a decreased risk of some cancers, animal studies suggest that certain compounds in spinach (like monogalactosyl diacylglycerol ) may slow the development of cancer cells. Nevertheless, further study is required.

    “In a two-week mouse research, spinach juice significantly reduced the percentage of colon cancer tumors, by 56%.” . Source : pubmed.ncbi.nlm.nih.gov

  • Support healthy hair and skin. :  One cup (240 mL) of spinach juice contains about 38% of the DV for vitamin C and about 63% of the DV for vitamin A .These two micronutrients are important for skin and hair health.

Can You Lose Weight Drinking Spinach Smoothies ?

The real question is Can Green Smoothies Cause Weight Loss ? The short answer is no food can “make” you lose weight. The basic solution is to consume less calories during the day than you burn.There is no secret diet that will enable you to do so. To increase your chances of success, measure your calorie consumption every day using an online calorie counter or substitute a green smoothie for a snack in between meals.

But a green smoothie may be an excellent weight reduction technique if it helps you balance other calories you might otherwise consume.Your smoothie may keep you satisfied until your next meal if you emphasize ingredients that are low in calories and high in protein and fiber. Whole fruits and vegetables, nut butters, and low- or no-sugar yogurts are all fantastic weight-loss foods.

How smoothies help you lose weight, according to dietitians :

  • They enhance muscle building when paired with protein.
  • They keep you full because of their high liquid and air content.
  • Because of their high fiber and protein content, they can help you stay fuller for longer.
  • They can aid in the regulation of your hunger hormones.
  • They can assist in the crowding out of less nutritious foods.

Can You Put Raw Spinach In A Smoothie ?

The short answer is Yes . Making a smoothie with raw spinach is the healthiest way to consume the vegetable. Why ?  According to a recent study published in the March 30, 2019, edition of Food Chemistry, eating uncooked chopped spinach might ensure you obtain the most quantities of the antioxidant lutein when compared to typical cooking techniques.

The lutein concentration of baby spinach was tested after it was fried, boiled, and steamed.They discovered that after only four minutes of boiling, lutein levels declined by 40%, and by 90% after 90 minutes, whereas levels dropped by more than 60% after only two minutes of frying.After four minutes of steaming, spinach lost roughly half of its lutein.The results revealed that not cooking spinach is the best approach to extract the most lutein. Source : health.harvard.edu

Can You Taste Spinach In A Smoothie ?

The short answer is NO . If you use the right proportion of fruit to spinach , you won’t be able to taste the spinach . The flavors of pineapple and banana are particularly good in masking the taste of spinach.

Info About Spinach : Nutrition Facts , Selection and Storage

Spinach Nutrition Facts :

The nutrition facts for 3.5 ounces (100 grams) of raw spinach are :

  • Calories: 23
  • Water: 91%
  • Protein: 2.9 grams
  • Carbs: 3.6 grams
  • Sugar: 0.4 grams
  • Fiber: 2.2 grams
  • Fat: 0.4 grams

The following nutrition information is provided by the USDA.

Spinach Selection  & Storage : 

Here are a few tips on how to select & how to store Spinach  :

Spinach Selection : 

To begin, seek out locally farmed spinach because it is the freshest choice, requiring less travel and storage time.If it doesn’t work, go to the supermarket and get the freshest spinach you can find.

Fresh spinach can be purchased as a bunch, a bag, or a plastic container.All three are viable choices.Just be careful not to overspend!It’s pointless to buy more spinach than you can consume in three days.

Look for the following :

  • bright green , uniform and firm texture leaves – brown, wilted, or yellow leaves should be avoided
  • Avoid using bags or containers that have a lot of moisture in them.
  • Choose for spinach that has been kept in a refrigerator rather than on a shelf.

Spinach  Storage : 

  • To eliminate extra moisture, pat spinach leaves dry with a paper towel.
  • Line a container with a dry paper towel.
  • Add the spinach leaves,for extra protection wrap in clean tea towel or paper towel then cover and refrigerate.
  • Store in the high humidity crisper drawer
  • Eat your spinach within 3 to 5 days.


Disclaimer : This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. smoothiesjuice.com does not claim responsibility for this information.

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