6 Best Smoothie Ingredients To Slow Aging

From wrinkles to weaker bones, signs of aging are simply a fact of life—but the good news is that you can help delay the process by adjusting your diet. Studies have linked certain foods, like those high in omega-3s, antioxidants, and fiber, not only to anti-aging properties for more youthful-looking skin, but also in warding off cognitive decline or helping to maintain strong bones. In fact, there are specific smoothie ingredients you can eat to help slow aging.

“Nutrients, antioxidants, and other compounds in foods play a role in slowing aging by helping to maintain proper cell division and help keep DNA strands from fragmenting,” says Heidi Moretti, RD, registered dietitian and resident nutritional advisor to Sovereign Laboratories. So, if you’re a big smoothie fan (and who isn’t?) RDs advise being mindful of what you’re putting into your blender because a particular combination of anti-aging ingredients could very well lengthen your lifespan while also giving you an enviably youthful appearance.

Here are the best smoothie ingredients to slow aging, and what to know about the benefits of each food included. Then, for more advice on healthy beverage consumption, be sure to check out the 5 Healthiest Drinks To Give You Energy.

1 teaspoon of matcha powder1 cup of blueberries

Fresh blueberries are a popular summer treat. They have a sweet flavor, and they are succulent and nutritious.

Blueberries can be eaten freshly picked or incorporated into a variety of recipes. They can also be purchased frozen.

They have been shown to protect against heart disease and cancer, and can also help maintain bone strength, mental health, and healthful blood pressure.

Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits.

Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health.

One cup of blueberries provides 24 percent of a person recommended daily allowance of vitamin C.

Use blueberries to top waffles, pancakes, yogurt, oatmeal, or cereal, blend them in a smoothie or syrup, or fold them into muffins and sweet breads.

People who use blood-thinners, such as warfarin, should speak to their doctor before increasing their intake of blueberries, as the high vitamin K content can affect blood clotting.

1 teaspoon of matcha powder

As more and more people are trying to cut back on coffee, many are turning to matcha instead, a caffeine-rich alternative well known for its vibrant color. It’s a type of green tea, but not the loose-leaf kind you steep in hot water.

Matcha is a powder made from ground-up green tea leaves. Because it’s packed with a higher concentration of nutrients than you can get from the traditional variety, you can expect getting way more from matcha benefits.

These days, you can pretty much find it at any American coffee shop, but matcha’s rich history dates back to the 12th century and has been an important component of Japanese tea culture for more than 800 years. “The most famous story is that Japanese Buddhist monk Myoan Eisai left for China to find green tea. Eisai realized that drinking matcha before meditation would help maintain his concentration, and he brought the matcha to Japan,” says Asako Miyashita, RDN, a nutritionist based in New York.

Just be mindful that matcha has caffeine—which may be a bonus if you’re starting your day with a smoothie and need a boost of energy, but may not be as ideal if you’re sipping a smoothie later in the day.

1/4 of an avocado

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/3 of a medium avocado (50 grams or 1.7 ounces). One ounce has 50 calories. 

Avocados are high in fat. But it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation.

An avocado is a bright green fruit with a large pit and dark leathery skin. They’re also known as alligator pears or butter fruit. Avocados are a favorite of the produce section. They’re the go-to ingredient for guacamole dips. And they’re turning up in everything from salads and wraps to smoothies and even brownies. So what, exactly, makes this pear-shaped berry (yes, that’s right!) such a superfood?

If you’re looking for an extra-creamy smoothie texture, try chopping up your avocado ahead of time and popping it in the freezer, or you can save time and buy pre-frozen avocado slices. Either way, the frozen version will provide a denser texture to your smoothie.

3/4 cup of kale or spinach

Spinach is a nutritious and plant-based source of iron, a mineral that is crucialTrusted Source in transporting oxygen in the blood. Iron is also important for maintaining healthy pregnancies, supporting the immune system, and aiding digestive processes.

A person can increase their body’s iron absorption from plant-based products by consuming them alongside foods rich in vitamin C.

Spinach contains many vitamins, minerals, and compounds that may have various health benefits.

Spinach is rich in iron, vitamin C and E, potassium, and magnesium. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties.

However, certain individuals may need to eat this vegetable in moderation.

3/4 cup of fortified nonfat or almond milk

Every smoothie needs some liquid in the base to achieve the right consistency. RDs recommend using either nonfat milk or if you’re lactose intolerant or vegan, fortified plant-based milk, like soy or almond.

Almond milk is a nutritious, nut-based dairy alternative. Some people prefer its taste to that of other options, such as oatmilk. You can use it in coffee, oatmeal, or baking recipes.

Almond milk is light in flavor, so many people find it more palatable than other plant-based milk options. It can be used as an alternative to dairy milk, so you may find it in coffee, oatmeal, or baking recipes.

You can make almond milk by soaking, grinding, and straining raw almonds. Commercial versions of almond milk might add nutrients, such as calcium, riboflavin, vitamin E, and vitamin D, to boost the drink’s nutritional content.

1/2 cup of nonfat vanilla Greek yogurt

Adding a dollop of yogurt to your smoothie will result in a creamier, richer consistency. But that’s not the only reason to consider it. Experts advise adding some Greek yogurt to your smoothie, mainly because it provides probiotics.

According to Moretti, these probiotics not only promote gut and skin health, but they also dampen the inflammatory compounds that speed up aging. One study published in BioMed Research International found that low diversity in the gut microbiome is associated with many age-related diseases. Incorporating more probiotics along with a healthy diet can help reduce the risk of these pathologies. It’s also worth mentioning that yogurt is another excellent source of calcium, and some fortified yogurts even have an added dose of vitamin D.