top of page
Search

The Ultimate Blue Smoothie Recipe for Health Benefits and Nutrient Boost

  • Writer: Dr. Hansra
    Dr. Hansra
  • Sep 20
  • 6 min read
Super blue smoothie packed with nutrients and antioxidants to boost health
Super blue smoothie packed with nutrients and antioxidants to boost health


Smoothies have gained immense popularity among health enthusiasts, and it is easy to see why. They offer not just great taste but also a wealth of nutrients to enhance overall health. Today, we’re making a delicious blue smoothie filled with blueberries, blue spirulina, and sea moss gel. This vibrant drink is not just a feast for the eyes; it's packed with health benefits that can significantly boost your well-being.




Why Blue Smoothies?


The color blue in food often signals a range of health advantages. Foods like blueberries are loaded with antioxidants, vitamins, and minerals. For instance, studies reveal that consuming these berries can reduce the risk of heart disease (Wood et al., 2019). When you add blue spirulina and sea moss gel into the mix, you create a nutrient-dense drink that supports various aspects of health, including heart, brain, and skin health.




Ingredients


To create your blue smoothie, gather these ingredients:


  • 1L of water

  • 2 cups of fresh or frozen blueberries

  • 6 teaspoons of sea moss gel

  • 4 small scoops (1.5 grams each) of blue spirulina

  • 2-3 ripe bananas for added sweetness




Ingredients for super blue smoothie
Ingredients for super blue smoothie

Health Benefits of the Ingredients


Blueberries


Blueberries are celebrated as a superfood. They are low in calories but rich in nutrients. Here’s a closer look at what one cup of blueberries offers:


  • Antioxidants: They contain high levels of polyphenol compounds mainly anthocyanins (Stull et al., 2024). These antioxidants protect your cells from damage and help reduce inflammation. Regular intake of anthocyanins has linked to a wide range of health benefits including decreased risk of death, cardiovascular disease, type 2 diabetes, and improved brain function (Ahles et al., 2021) (Bondonno et al., 2023) (Wedick et al., 2012) (Xu et al., 2021)


  • Vitamins and minerals: Blueberries provide a good source of vitamin C, vitamin K, and B vitamins along with minerals such as calcium, iron, magnesium, manganese, and zinc (Krishna et al., 2023).


  • Fiber: With about 4 grams of dietary fiber per cup or 2.4 grams per 100g serving (Haytowitz et al., 2018), they assist in digestion and help maintain a healthy gut.


Bottom line: Incorporating blueberries into your diet weekly can lower your risk of heart disease, diabetes, death, and cognitive decline significantly


Blue Spirulina


Blue spirulina is nutrient-rich cyanobacteria that enhances both your smoothie’s color and nutrition:


  • Nutrient rich: Spirulina is a complete protein, and it is made of 70% protein (Dillon et al., 1995). It is also rich in B vitamins, vitamin A, and iron (Dillon et al., 1995), making it a powerful supplement for energy and overall health.


  • Antioxidant Properties: Spirulina contains phycocyanin, an antioxidant that may reduce inflammation and promote good health.


  • Health benefits: Spirulina exhibits anti-inflammatory properties which may play a role in human health (Karkos et al., 2010). Studies have shown benefit on reduction of allergies (Mao et al., 2005), LDL cholesterol (Nakaya et al., 1998), weight loss (Yousefi et al., 2018).


Bottom line: Adding spirulina to your smoothie not only makes it visually appealing but also substantially enhances its nutritional content and may offer health benefits.


Sea Moss Gel


Sea moss, or Irish moss, is a type of red algae recognized for its numerous health benefits:


  • Nutrient rich: nutrient-rich food as they are a good source of minerals, vitamins (A, B1, B2, B9, B12, C, D, E, and K), essential minerals (calcium, iron, iodine, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, and fluoride), dietary fibers [1,2,3,4], protein, essential amino acid (Dhargalkar 2015) (Pereira 2018)(Rajapakse 2011)(Shannon & Abu-Ghannam 2019).


  • Promotes Gut Health: Its prebiotic fibers can enhance gut health and aid digestion (Cherry et al. 2019), making it a great addition to your diet.


  • Antioxidant and anti-inflammatory benefits: Sea moss is rich a variety of polyphenols with antioxidant and anti-inflammatory properties that can be beneficial to human health (Pal et al 2014)(Lomatire et al. 2021).

  • Weight loss: Studies have shown that seaweed has therapeutic potential in the management of body weight and obesity (Yadav et al 2024).


Including sea moss gel in your smoothie can significantly contribute to your overall health.


How to Make the Blue Smoothie


Ready to blend? Here’s how to create this delightful blue smoothie step-by-step:


  1. Prepare Your Ingredients: Gather all your supplies. Ensure your blueberries are either fresh or frozen and that your sea moss gel is ready to go.


  2. Blend: In a blender, combine the 1L of water, 2 cups of blueberries, 6 teaspoons of sea moss gel, and 4 scoops of blue spirulina.


  3. Add Bananas: Depending on your preference for sweetness, add 2-3 bananas. These not only add natural sweetness but also lend creaminess.


  4. Blend Until Smooth: Blend until you reach a smooth and creamy consistency. If it’s too thick, add more water until you get your desired texture.


  5. Serve: Pour this vibrant smoothie into your favorite glass and enjoy right away for the best flavor and nutrient retention.


Tips for the Perfect Blue Smoothie


To ensure your smoothie is spot on, consider these two handy tips:


  • Use Frozen Blueberries: For a thicker smoothie, opt for frozen blueberries. This will enhance the creaminess.


  • Customize Your Flavor: If you want a sweeter taste, add more bananas or consider a natural sweetener like honey or maple syrup.


Experiment with adding extra ingredients, like a handful of spinach for more greens or chia seeds for added fiber.


Final Thoughts


This ultimate blue smoothie is not only a treat for your taste buds but also a nutrient powerhouse supporting various health aspects. With health benefits from blueberries, blue spirulina, and sea moss gel, this smoothie is an excellent addition to your daily routine.


Whether you're aiming to boost your energy or simply enjoy a healthy drink, this blue smoothie checks all the boxes. Grab your blender and blend your way to better health today!


References:


  1. Ahles S, Joris PJ, Plat J. Effects of berry anthocyanins on cognitive performance, vascular function and Cardiometabolic risk markers: a systematic review of randomized placebo-controlled intervention studies in humans. Int J Mol Sci. (2021) 22:6482.

  2. Bondonno NP, Liu YL, Zheng Y, Ivey K, Willett WC, Stampfer MJ, et al. Change in habitual intakes of flavonoid-rich foods and mortality in US males and females. BMC Med. (2023) 21:181.

  3. Cherry P, Yadav S, Strain CR, Allsopp PJ, McSorley EM, Ross RP, Stanton C. Prebiotics from Seaweeds: An Ocean of Opportunity? Mar Drugs. 2019 Jun 1;17(6):327.

  4. Dhargalkar V. Uses of seaweeds in the Indian diet for sustenance and well-being. Sci. Cult. 2015;80:192–202.

  5. Dillon JC, Phuc AP, Dubacq JP. Nutritional value of the alga Spirulina. World Review of Nutrition and Dietetics. 1995;77:32–46.

  6. Haytowitz D.B., Pehrsson P.R. USDA’s National Food and Nutrient Analysis Program (NFNAP) produces high-quality data for USDA food composition databases: Two decades of collaboration. Food Chem. 2018;238:134–138.

  7. Krishna P, Pandey G, Thomas R, Parks S. Improving Blueberry Fruit Nutritional Quality through Physiological and Genetic Interventions: A Review of Current Research and Future Directions. Antioxidants (Basel). 2023 Mar 26;12(4):810.

  8. Mao TK, van de Water J, Gershwin ME. Effects of a Spirulina-based dietary supplement on cytokine production from allergic rhinitis patients. Journal of Medicinal Food. 2005;8(1):27–30.

  9. Nakaya N, Homa Y, Goto Y. Cholesterol lowering effect of Spirulina . Atherosclerosis. 1988;37:1329–1337.

  10. Pal A., Kamthania M.C., Kumar A. Bioactive Compounds and Properties of Seaweeds—A Review. OALib. 2014;01:1–17.

  11. Pereira L. Therapeutic and Nutritional Uses of Algae. CRC Press/Taylor & Francis Group; Boca Raton, FL, USA: 2018.

  12. Rajapakse N., Kim S.K. Nutritional and Digestive Health Benefits of Seaweed. 1st ed. Volume 64. Elsevier Inc.; Amsterdam, The Netherlands: 2011.

  13. Shannon E., Abu-Ghannam N. Seaweeds as nutraceuticals for health and nutrition. Phycologia. 2019;58:563–577.

  14. Stull AJ, Cassidy A, Djousse L, Johnson SA, Krikorian R, Lampe JW, Mukamal KJ, Nieman DC, Porter Starr KN, Rasmussen H, Rimm EB, Stote KS, Tangney C. The state of the science on the health benefits of blueberries: a perspective. Front Nutr. 2024 Jun 11;11:1415737.

  15. Wedick NM, Pan A, Cassidy A, Rimm EB, Sampson L, Rosner B, et al. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Am J Clin Nutr. (2012) 95:925–33.

  16. Wood E , Hein S , Heiss C , Williams C , Rodriguez-Mateos A . Blueberries and cardiovascular disease prevention. Food Funct. 2019 Dec 11;10(12):7621-7633

  17. Xu L, Tian Z, Chen H, Zhao Y, Yang Y. Anthocyanins, anthocyanin-rich berries, and cardiovascular risks: systematic review and Meta-analysis of 44 randomized controlled trials and 15 prospective cohort studies. Front Nutr. (2021) 8:747884.

  18. Yadav R, Nigam A, Mishra R, Gupta S, Chaudhary AA, Khan SU, Almuqri EA, Ahmed ZH, Rustagi S, Singh DP, Kumar S. Novel Therapeutic Approach for Obesity: Seaweeds as an Alternative Medicine with the Latest Conventional Therapy. Med Sci (Basel). 2024 Oct 13;12(4):55.

  19. Yousefi R, Mottaghi A, Saidpour A. Spirulina platensis effectively ameliorates anthropometric measurements and obesity-related metabolic disorders in obese or overweight healthy individuals: a randomized controlled trial. Complement Ther Med 2018;40:106–12.



 
 
 

Comments

bottom of page