If you've ever been told that you shouldn't drink your calories, consider smoothies an exception to this rule. It's estimated that only 12 percent of adults are eating enough fruit each day, and that number drops to 10 percent for vegetables. Smoothies are an excellent way to get in your daily recommended 2.5 cups of vegetables and 2 cups of fruit — and yes, you can put vegetables in your smoothies (think baby spinach, baked sweet potatoes, and cucumbers) – It’s not as bad as it sounds. These versatile beverages are portable, family-friendly, and modifiable for any taste or dietary preference.

Overview: In this post, we’ll cover 5 amazing things that happen to your body when you drink a smoothie each day.

What are smoothies?

Smoothies are thick, creamy beverages usually blended from puréed fruits, vegetables, juices, yogurt, nuts, seeds, and/or dairy or non-dairy milk. The most basic smoothie starts with two essential ingredients — a base and a liquid. From there, you can combine ingredients to your liking.

Is drinking a smoothie every day healthy?

With all the fruit and vegetables, it's easy to assume that all smoothies are nutritious — but that's not always the case. If you're going to enjoy a smoothie every day, make sure to follow these tips:

• ​Steer clear of added sugars:​ Nix the honey, agave, maple syrup, or chocolate hazelnut spread when making a smoothie. Let the sweetness come from fresh and frozen fruit, such as bananas, mangoes, etc.
• ​Go easy on the juice:​ It can be tempting to add sweet juices to thin out your smoothie, but this also adds a lot of concentrated calories and sugar. Opt for milk, unsweetened plant-based milk, coconut water, or plain filtered water to thin out your smoothie

Tip: Fruits such as bananas are amazing sweeteners for your smoothies and are both dairy and gluten-free

5 benefits of drinking smoothies

Many people consume smoothies as a morning meal or afternoon snack. They can be a great way to incorporate more healthy foods into your diet. Here's what really happens to your body when you drink a smoothie every day, and how it fits into your diet for long-term health.

1. Your brain health might improve

Common smoothie ingredients like green leafy veggies and berries are high in antioxidants, which may help keep your brain sharp. In fact, there's an established link between the flavonoids in plant foods and their effect on cognition. Some of the foods mentioned in the study to consider adding to your daily smoothie are apples, walnuts, all berries, oranges, pomegranates, cocoa, and spinach.

Tip: According to a May 2021 review in ​Antioxidants, he researchers concluded that the nutrients flavonoids help protect the brain and may improve cognitive function.

2. You may lose weight

Eating more fruit and vegetables has been shown to contribute significantly to weight loss, according to a July 2020 review in â€‹Nutrients​. There are a few reasons why eating more fruits and veggies could help if you're trying to lose weight and keep it off: Water and fiber. Smoothies are rich in both of these, which help fill you up and keep you full. For those who are not focused on weight loss, smoothies are also a great pre-workout or post-workout snack!

Bottom line: Fruits and vegetables are also low in calories, which means you can typically eat more without racking up calories.

3. Your Gut Health May Improve

Smoothies are a delicious way to get your daily fiber. Since most adults are not meeting the daily fruit and vegetable recommendation, the same holds true for fiber. Having an unhealthy microbiome — aka the community of bacteria that live in your gut — can contribute to a wide range of digestive and chronic conditions. Eating more fiber can help improve the health of your gut.

Drinking a smoothie is different from juicing because the pulp and fiber are maintained, so if you can keep the skins on your fruits or vegetables, do it — the skins of apples, peaches, and cucumbers blend up well. You'll also benefit from the fiber contained within the fruit, which you often don't get with juicing.

Tip: Your daily smoothie may also help keep you regular with all the extra fiber and added hydration.

4. It could help support your immunity

Nutrition is a major line of defense in strengthening your immune system. According to the â€‹American Journal of Clinical Nutrition​, eating fruits and vegetables may lower overall inflammation in the body and have a protective effect on the immune system. Short-term inflammation in the body is okay, but long-term inflammation caused by poor diet, lack of exercise, and stress can eventually lead to chronic disease. In addition to fruits and vegetables, adding probiotic foods like yogurt or prebiotic foods (such as bananas or oats) to your smoothie can help keep your gut healthy and your immune system strong.

Tip: Yogurt gives your smoothies a creamy texture and is an amazing source of probiotics.

5. Your skin could clear up

Your skin is constantly exposed to a myriad of harmful environmental stressors including chemicals, ultraviolet rays, and pollution. All of these factors can accelerate signs of aging, but components in fresh fruits and vegetables may help protect and regenerate skin cells.

Tip: Other foods that have been shown to have skin-protecting benefits are soy, apples, pomegranate juice, peanuts, and turmeric

The Bottom Line

Smoothies can either be a nutritious addition to your diet or they can destroy your efforts. Skip the sugar-heavy smoothies and opt instead for one that is full of whole foods with no added sweeteners.

You can get creative with all types of plant foods in your smoothies and vary your ingredients — it could improve your health in more ways than one. I will soon be sharing a post on 5 smoothie recipes you can try, one for each day of your working/schooling week. For my subscribers, be on the lookout for a notification to your email address. If you haven’t subscribed, feel free to do so and get a free eCookBook delivered straight to your inbox!

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