Green Smoothie Nutrition

Everything you put in your smoothies adds nutritional benefit! This page is a work in progress so check back often for updates!

30 day Green Smoothie Challenge

Bananas: Bananas are an excellent source of potassium and fiber. They are good sources of vitamins B6, C and antioxidants. Studies suggest that bananas may prevent high blood pressure and decrease risk of kidney cancer. Bananas promote the growth of beneficial intestinal bacteria. Bananas have a natural antacid effect, so a banana smoothie might just be the thing to ease heartburn.

Oranges: Oranges are high in vitamin C as well as vitamins A and B1, potassium, folate, calcium and dietary fiber. Oranges have been shown to lower high blood pressure and cholesterol as well as having anti-inflammatory properties. Vitamin C in oranges are associated with reduced risk of colon cancer. Diets high in citrus fruits, such as oranges, have been shown to lower the risk of esophageal, oral and stomach cancers. 

Kiwi: Kiwis are a rich source of vitamin C. They are also a good source of vitamins A, B6, E and K as well as folate, magnesium, phosphorus, copper and dietary fiber. The edible seeds contain omega-3 fatty acids. Antioxidants are especially present in the skin. Studies suggest that consuming 2-3 kiwifruit each day for 4 weeks helps thin and reduce fat in the blood which lowers the risk of clots and blockages.

Apples: Apples are a good source of fiber, vitamin C and antioxidants. Studies suggest that apples may protect against osteoporosis and Alzheimer’s disease. Apples may help prevent lung, breast, colon and liver cancer. Apples are shown to lower cholesterol, help manage diabetes and help with weight loss. Apples are a heart-healthy food and support lung function. Some studies have shown that pregnant women who include apples in their diet have a lower risk of giving birth to children who develop asthma. Also, studies suggest that children with asthma who drink apple juice regularly show reduced symptoms. 


Mangoes are a super fruit high in dietary fiber as well as vitamins A, B6 C, E and K. Mangoes are also a good source of potassium, copper and 17 amino acids as well as omega-3 and omega-6 fatty acids. Preliminary research studies show promising results in fighting breast and prostate cancer in the participants who regularly consumed mangoes. Mangoes can help with diabetes,  aid in digestion, strengthens your immune system, and keeps cholesterol levels in check.  It is a nutritional powerhouse! 

Grapes: Grapes are an excellent source of vitamins C and K as well as antioxidants. Phytonutrients found in grapes such as resveratrol are linked to inhibiting cancer, heart disease, degenerative nerve disease, viral infections and Alzheimer’s disease. Consuming grapes may help slow aging of muscles and bones and help prevent age-related heart failure.