The Nutrients You Need

There are certain nutrients that your body requires every day in order to function. Make sure you have an appropriate balance of these ingredients in your smoothies to ensure you are properly fueling your body!

the nutrients you need

the nutrients you need


Fats are important because they provide energy, increase the absorption of other fat-soluble vitamins (Vitamins A, D, K, & E) and supply essential fatty acids that the body does not produce on its own. A common misconception is that fats are bad for you but your body NEEDS fats. There are healthy and unhealthy sources of fat. You especially need fats if you exercise and work out regularly as they create a reservoir of energy for your body to burn.

(Sources Include: Avocado, Cashews, Chia Seeds, Flax Seeds, Hemp Seeds, Coconut Oil, Cacao Nibs)
Other types of fat:

Saturated: Avoid these! These can cause clogged arteries, heart disease, and high cholesterol

(Sources include: Red Meat, Butter, Cream, Milk, Cheese, etc.)

Polyunsaturated: Very good for you. These actually reduce the risk of high cholesterol and heart disease.

Mono Unsaturated: Very good for you as well. Reduce the risk of high cholesterol and heart disease.


Protein is found in every cell of the body! Proteins build and repair tissues and are responsible for the making of your hair, eyes, muscles, and organs. They are also for important for the regulation of red blood cells.

(Plant-based sources: Spinach, Spirulina, Alfalfa Sprouts, Turnip Greens, Swiss Chard, Almonds and more)


Carbohydrates break down into glucose and are used by the body for energy. Carbohydrates are the most easily broken down source of energy for our bodies to use. They also contribute to healthy functioning of our brain, nervous systems, and muscles.

(Sources: Bananas, Apples, Grapes, Strawberries, Blueberries, Blackberries, Raspberries)


There are two categories of vitamins:

Fat Soluble (Vitamin A, D, E, K)

  •  Stored in fat and do not need daily replacement
  •  Vitamin A Provides moisture to eyes and skin (Broccoli, Spinach, Turnips, Squash, Sweet Potatoes, Cantaloupe)
  •  Vitamin D- Maintains teeth and bones (Dandelion Greens, Eggs, and other dairy sources). Related: vitamin d and weight loss.
  •  Vitamin E- Antioxidant (Spinach, Almonds, Chard, Turnip Greens)
  •  Vitamin K- Important for blood clotting and bones and teeth (Kale, Spinach, Mustard Greens, Turnip Greens)

Water Soluble (Vitamin B and C)

  • Released from the body (not stored) and DO need daily replacement
  • Vitamin B- Important for eyes, skin, nervous system, and red blood cells(Seaweed and blue-green algae)
  • Vitamin C-Helps the body repair and heal itself and is important for the immune system (Oranges, Papaya, Strawberry, Lemon, Melon)


Top minerals:

  • Calcium- Needed for bones and teeth (Almonds, Kale, Turnip Greens, Arugula, and Dandelion Greens)
  • Iron- Present in red blood cells and transports oxygen throughout the body (Cashews, Almonds, Blackstrap Molasses, Spinach, Swiss Chard, Kale)
  • Magnesium- Necessary for creating protein and immune system health (Spinach, Swiss Chard, Kale, Bananas, Avocados, Figs)
  • Phosphorus- Needed for bones and teeth (Flax Seeds, Pumpkin Seeds, Oats, Brazil and Pine nuts)
  • Potassium- Balances fluids (Bananas, Spinach, Swiss Chard, Kale)


Transports nutrients to cells regulate our body temperature, forms the most basic structure of cells and oranges, aids in digestion and elimination.see also water and weight loss.