Skin Health Diet

Vegan SMOOTHIE Recipes w/ List of Micronutrients

vegan-smoothie-recipes-list-of-micronutrients-skincare-garden

3 Steps to Creating Your Own Vegan Smoothie Recipes

Healthy skin is maintained from the outside in and the inside out.

We do this with topical applications and practical skin health diet.

And this page is not only part of my grocery list, it’s also a micronutrient reference guide.

I believe smoothies are the most practical meal for getting a huge dose of my daily essential nutrients.

In fact, I think it may be the most important meal of my day.

So if you’re into creating your own vegan smoothie recipes or want to, bookmark this page because it will be updated regularly.

Also, check out the Micronutrient List and Video Sources below to learn more and feel free to leave questions and comments below. Cheers!

Steps

  1. Clean & Prepare Ingredients (as many as possible from list below)
  2. Add Ingredients Into Blender (7 parts food + 1 part water)
  3. Blend Smooth & Thin (because it will thicken in fridge)

Tips

  • Balance the bitterness of veggies with the sweetness of fruits.
  • Sip smoothies slowly for maximum nutrient absorption.
  • Rinse mouth with water after each serving.
  • Wait at least 1 hour before brushing your teeth (citric acid may temporarily weaken tooth enamel).
  • Blend ingredients in 2 cycles to allow for more room.

Blender

  • Standard blender (8.5 cups) holds 4 servings (2 people, 2 days)

Ingredients

The following list of all-natural foods are my favorite smoothie ingredients.

There are only four food groups (Fruit, Leaves, Roots, & Seeds).

I can mix-n-match or add them all into one smoothie recipe.

The trick is to balance the sweetness of fruit with the bitterness of vegetables.

Although it’s difficult, I try to keep this list of ingredients in my kitchen as often as possible.

That’s what’s great about learning how to balance your favorite flavors.

You don’t need a particular ingredient or specific amount in order to make awesome vegan smoothie recipes.

Don’t forget, I’ll be updating this page often so feel free leave comments below.

Fruit (2 parts)

Quality: Organic, Unsweetened

  • Blueberries – Fresh or Frozen, Wild
  • Gooseberries – Dried, Ground, Indian aka Amla
  • Apples – Fresh, Red Delicious
  • Raisins – Dried, Dark Red
  • Cherries – Frozen, Seedless, Dark Red Tart
  • Oranges – Fresh, with Peel
  • Lemons – Fresh, with Peel

Leaves (2 parts)

Quality: Organic, Fresh or Frozen

  • Spinach
  • Kale – Dinosaur
  • Beetroot – aka Beet Greens
  • Swiss Chard
  • Dandelion
  • Tea – Green

Roots (1 part)

Quality: Organic, Fresh

  • Beetroot – Red
  • Ginger
  • Turmeric

Seeds (2 parts)

Quality: Unsalted, No Added Oils, Raw or Dried, Shelled

  • Flax – Ground, Brown or Golden
  • Sesame – Ground, White or Beige
  • Sunflower – Kernels Only
  • Pumpkin
  • Hemp
  • Cacao Beans – Raw, Powdered (not to be confused w/ cocoa, which is roasted)

Water (1 part)

Quality: Filtered

List of Micronutrients (Essential Vitamins & Minerals)

The most nutritious foods for vegan smoothie recipes.

For quick navigation, just tap the green arrows.

↓ Vitamin A (Retinol)
↓ Vitamin B1 (Thiamin)
↓ Vitamin B2 (Riboflavin)
↓ Vitamin B3 (Niacin)
↓ Vitamin B5 (Pantothenic Acid)
↓ Vitamin B6
↓ Vitamin B7 (Biotin)
↓ Vitamin B9 (Folate)
↓ Vitamin B12
↓ Vitamin C
↓ Vitamin D
↓ Vitamin E
↓ Vitamin K
↓ Calcium
↓ Chromium
↓ Copper
↓ Fluoride
↓ Iodine
↓ Iron
↓ Magnesium
↓ Manganese
↓ Molybdenum
↓ Phosphorus
↓ Potassium
↓ Selenium
↓ Sodium
↓ Zinc

FYI: Max. Intake for Healthy Adults (UL)
A Tolerable Upper Intake Level (UL) is the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population based on the 2,000-calorie per day level. See source links at the bottom for videos and more information.

↑ Vitamin A (Retinol)

– Function: Eyesight • Immunity • Cells
– Retinol: n/a
– beta-Carotene: Carotenoids like beta-Carotene can be converted to Vitamin A by the liver as needed.
– Fruit: Apricot • Cantaloupe • Peach • Grapefruit • Cherry
– Leaf: Spinach • Collard • Mustard • Turnip • Dandelion
– Root & Stem: n/a
– Seed: Sesame • Pumpkin • Sunflower • Hemp
– Max. Intake for Healthy Adults (UL): 3,000 μg/day or 10,000 IU/day

↑ Vitamin B1 (Thiamin)

– Function: Energy
– Fruit: Orange • Raisin • Avocado • Prune • Pineapple
– Leaf: Spinach • Beet • Dandelion
– Root & Stem: Arrowroot
– Seed: Sunflower • Sesame • Hemp • Pumpkin • Watermelon
– Max. Intake for Healthy Adults (UL): n/a

↑ Vitamin B2 (Riboflavin)

– Function: Energy • Antioxidants
– Fruit: Peach • Avocado • Raisin • Prune • Fig
– Leaf: Spinach • Beet • Collard • Dandelion • Kale
– Root & Stem: Beetroot
– Seed: Sesame • Sunflower • Pumpkin • Watermelon
– Max. Intake for Healthy Adults (UL): n/a

↑ Vitamin B3 (Niacin)

– Function: Energy
– Fruit: Peach • Avocado • Apricot • Prune • Pear
– Leaf: n/a
– Root & Stem: Arrowroot
– Seed: Sunflower • Sesame • Pumpkin • Watermelon • Hemp
– Max. Intake for Healthy Adults (UL): 30-35 mg/day

↑ Vitamin B5 (Pantothenic Acid)

– Function: Energy
– Fruit: Avocado • Apricot • Peach • Date • Banana
– Leaf: Collard • Turnip • Beet • Chicory • Turnip
– Root & Stem: Beetroot • Arrowroot
– Seed: Sunflower • Pumpkin • Sesame • Watermelon • Flaxseed
– Max. Intake for Healthy Adults (UL): n/a

↑ Vitamin B6

– Function: Metabolism
– Fruit: Prune • Banana • Avocado • Apricot • Raisin
– Leaf: Spinach • Turnip • Collard • Mustard • Cress
– Root & Stem: Arrowroot
– Seed: Sesame • Sunflower • Hemp • Pumpkin • Watermelon
– Max. Intake for Healthy Adults (UL): 80-100 mg/day

↑ Vitamin B7 (Biotin)

– Function: Energy
– Fruit: Banana • Apple
– Leaf: Spinach
– Root & Stem: n/a
– Seed: Sunflower
– Max. Intake for Healthy Adults (UL): n/a

↑ Vitamin B9 (Folate)

– Function: DNA • Blood
– Folic Acid: Folic acid, found in supplements and fortified food, is more readily absorbed than naturally occurring folate.
– Folate Foods:
– Fruit: Avocado • Boysenberry • Guava • Mango • Raspberry
– Leaf: Spinach • Mustard • Turnip • Collard • Kale
– Root & Stem: Arrowroot • Beetroot
– Seed: Sunflower • Sesame • Pumpkin • Watermelon • Hemp
– Max. Intake for Healthy Adults (UL): 800-1,000 μg/day

↑ Vitamin B12

– Function: Energy • Blood • Nerves
– Fruit: n/a
– Leaf: n/a
– Root & Stem: n/a
– Seed: n/a
– Max. Intake for Healthy Adults (UL): n/a

↑ Vitamin C

– Function: Antioxidants • Immunity • Skin • Energy • Serotonin • Adrenaline
– Fruit: Indian Gooseberry (Amla) • Indian Cherry (Acerola) • Guava • Peach • Orange
– Leaf: Mustard • Parsley • Collard • Turnip • Beet
– Root & Stem: Beetroot
– Seed: Pumpkin • Sunflower • Chia • Hemp • Flaxseed
– Max. Intake for Healthy Adults (UL): 1,800-2,000 mg/day

↑ Vitamin D

– Function: Bones • Immunity • Cells
– Dietary: n/a
– Sunlight: Influenced by season, latitude, skin pigmentation, area of skin exposed, sunscreen use, and age.
– Max. Intake for Healthy Adults (UL): 100 μg/day or 4,000 IU/day

↑ Vitamin E

– Function: Antioxidants • Nerves • Immunity
– Fruit: Avocado • Apricot • Blueberry • Kiwifruit • Blackberry
– Leaf: Spinach • Turnip • Swiss Chard • Beet • Dandelion
– Root & Stem: n/a
– Seed: Sunflower • Pumpkin • Sesame • Hemp
– Max. Intake for Healthy Adults (UL): 800-1,000 mg/day

↑ Vitamin K

– Function: Blood • Bones • Teeth
– Fruit: Prune • Kiwifruit • Avocado • Blueberry • Rhubarb
– Leaf: Collard • Spinach • Parsley • Turnip • Mustard
– Root & Stem: n/a
– Seed: Pumpkin • Sunflower • Flaxseed
– Max. Intake for Healthy Adults (UL): n/a

↑ Calcium

– Function: Bones • Teeth • Nerves • Muscles • Blood
– Fruit: Rhubarb • Figs • Orange w/ Peel • Raisin • Prune
– Leaf: Mustard • Spinach • Dandelion • Kale
– Root & Stem: n/a
– Seed: Sesame • Sunflower • Pumpkin • Watermelon • Flaxseed
– Max. Intake for Healthy Adults (UL): 19-50 yrs 2,500 mg/day or 51+ yrs 2,000 mg/day

↑ Chromium

– Function: Insulin
– Fruit: Apple • Banana
– Leaf: n/a
– Root & Stem: n/a
– Seed: n/a
– Max. Intake for Healthy Adults (UL): n/a

↑ Copper

– Function: Energy • Brain • Tissue • Antioxidants
– Fruit: Prune • Avocado • Apricot • Pear • Peach
– Leaf: Spinach • Turnip • Beet • Swiss Chard • Mustard
– Root & Stem: Beetroot
– Seed: Sesame • Sunflower • Pumpkin • Watermelon • Hemp
– Max. Intake for Healthy Adults (UL): 8,000-10,000 μg/day

↑ Fluoride

– Function: Bones • Teeth
– Fruit: Raisin • Avocado • Plum • Strawberry • Peach
– Leaf: Spinach
– Root & Stem: Beetroot • Celery
– Seed: n/a
– Max. Intake for Healthy Adults (UL): 10 mg/day

↑ Iodine

– Function: Hormones
– Fruit: n/a
– Leaf: n/a
– Root & Stem: n/a
– Seed: n/a
– Max. Intake for Healthy Adults (UL): 900-1,100 μg/day

↑ Iron

– Function: Enzymes • Blood • Antioxidants • DNA • Tissue • Skin • Brain • Hormones • Immunity
– Fruit: Apricot • Peach • Prune • Raisin • Fig
– Leaf: Spinach • Beet • Turnip • Mustard • Dandelion • Parsley
– Root & Stem: n/a
– Seed: Sesame • Pumpkin • Sunflower • Watermelon
– Max. Intake for Healthy Adults (UL): 45 mg/day

↑ Magnesium

– Function: Bones • DNA • Tissue • Muscles • Nerves
– Fruit: Prickly Pear • Fig • Prune • Apricot • Peach
– Leaf: Spinach • Swiss Chard • Beet • Collard • Turnip
– Root & Stem: Beetroot
– Seed: Pumpkin • Watermelon • Sesame • Hemp • Sunflower
– Max. Intake for Healthy Adults (UL): 350 mg/day

↑ Manganese

– Function: Antioxidants • Bones • Tissue • Energy
– Fruit: Blueberry • Blackberry • Raspberry • Pineapple • Fig
– Leaf: Spinach • Collard • Turnip • Beet • Kale
– Root & Stem: Beetroot
– Seed: Pumpkin • Sesame • Sunflower • Hemp • Watermelon
– Max. Intake for Healthy Adults (UL): 9-11 mg/day

↑ Molybdenum

– Function: Metabolism
– Fruit: n/a
– Leaf: n/a
– Root & Stem: n/a
– Seed: n/a
– Max. Intake for Healthy Adults (UL): 1.7-2.0 mg/day

↑ Phosphorus

– Function: Bones • Teeth • DNA • Cells • Energy
– Fruit: Peach • Apricot • Raisin • Avocado • Prune
– Leaf: Spinach
– Root & Stem: n/a
– Seed: Pumpkin • Sunflower • Sesame • Watermelon
– Max. Intake for Healthy Adults (UL): 4,000 mg/day

↑ Potassium

– Function: Electrolytes • Nerves • Muscles • Blood
– Fruit: Apricot • Peach • Prune • Raisin • Avocado
– Leaf: Beet • Swiss Chard • Spinach • Mustard • Cress
– Root & Stem: Arrowroot
– Seed: Sunflower • Pumpkin • Watermelon • Sesame • Hemp
– Max. Intake for Healthy Adults (UL): n/a

↑ Selenium

– Function: Antioxidants • Hormones
– Fruit: Pear • Date • Banana • Grapefruit • Apricot
– Leaf: Spinach • Collard • Turnip • Swiss Chard • Beet
– Root & Stem: Beetroot
– Seed: Sunflower • Sesame • Pumpkin • Flaxseed
– Max. Intake for Healthy Adults (UL): 400 μg/day

↑ Sodium

– Function: Electrolytes • Nerves • Muscles • Blood
– Fruit: n/a
– Leaf: n/a
– Root & Stem: n/a
– Seed: n/a
– Max. Intake for Healthy Adults (UL): 5.8 g/day

↑ Zinc

– Function: Enzymes • Antioxidants • Blood • Immunity
– Fruit: Avocado • Prune • Apricot • Peach • Blueberry
– Leaf: Spinach • Turnip • Parsley • Swiss Chard • Collard
– Root & Stem: Beetroot • Arrowroot
– Seed: Sesame • Watermelon • Pumpkin • Sunflower • Hemp
– Max. Intake for Healthy Adults (UL): 34-40 mg/day

Micronutrient Sources

Micronutrient Information Center | Linus Pauling Institute | Oregon State University
LPI.OregonState.edu MIC

US Government Sources

Latest In Nutrition Research

If you like creating vegan recipes, check out our posts on vegan SALAD recipes and vegan SOUP recipes.

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