Keep these go-to smoothie ingredients on hand to blend together a delicious sip.
Key Points
- TODAY’s Joy Bauer, M.S., RDN, CDN, shared her go-to longevity smoothie on Instagram.
- With ingredients like greens, berries, banana and chia, this smoothie checks all the boxes.
- This smoothie is a good reminder that longevity-supporting habits can start in the kitchen.
Keeping up with the latest longevity products and hacks can feel like a full-time job. And while there’s nothing wrong with talking about your go-to exercise routine or chatting about the latest news in peptides with your friends, sometimes it’s nice to go with one of the oldest nutrition boosts in the book—a nutrient-rich smoothie.
As a dietitian, I think smoothies are one of the easiest ways to pack in a surprising amount of longevity-supporting nutrients, like antioxidants, vitamins, minerals and fiber. Lucky for me, one of America’s favorite registered dietitians, Joy Bauer, M.S., RDN, CDN, seems to agree.
Recently, the TODAY show’s longtime nutrition expert took to Instagram to share her go-to longevity smoothie. “This smoothie is packed with the good stuff,” she says. “Antioxidants, fiber—a big hit of color from every single ingredient.”
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She starts by adding fresh or frozen mixed berries to a blender, followed by half of a banana and a bunch of leafy greens—she recommends kale or spinach. After that, she adds in a few nuts and a spoonful of chia seeds or ground flaxseed. Next comes a big splash of chilled green tea and a little honey or maple syrup. Finally, she blends everything together and takes a sip. “Cheers to feeling your best at every age,” she says.
When you look at the ingredient list, it’s easy to see why Bauer calls this her longevity smoothie. The drink offers “berries and green tea for antioxidants, leafy greens for vitamins and minerals, nuts and chia for fiber and healthy fats,” she explains in the caption.
Berries, though small, are some of the most nutrient-packed foods out there. These fruits contain plant compounds called flavonoids that support overall health and longevity. In fact, research has found that higher intakes of berries and flavonoids are associated with lower risk of death from all causes among adults in the U.S.
The leafy greens bring their own longevity perks. Kale and spinach are rich in vitamin K, beta carotene and folate, and research suggests that eating about one serving of green leafy vegetables per day may help slow age-related cognitive decline. Plus, the many micronutrients included in leafy green vegetables are important in supporting overall health.
And if that wasn’t enough, then there’s the green tea. Rich in antioxidant compounds, including catechins, green tea has been linked to several healthy aging benefits. Research has even suggested that the multiple beneficial plant compounds found in green tea may influence the complex biology of aging more effectively than certain supplements or medications marketed for longevity. Though, more research is needed before we get too excited.
When it comes to feeling your best at every age, there are plenty of ways to support your health, whether through regular exercise, a nutritious diet, time spent with friends or other healthy habits. But Bauer’s smoothie is a good reminder that some of the most effective longevity habits start in the kitchen. With fruits, vegetables, nuts, seeds and green tea all in one glass, it’s an easy, portable way to fit more nutrient-rich, longevity-supporting foods into your day.
Want a few more smoothie recipes to brighten your routine? Here are a few of our favorites: