Dr. Rhonda Patrick, a popular nutrition guru and biomedical scientist mentored by nutrition pioneer Dr. Bruce Ames, has researched the effects of micronutrient deficiencies on human metabolism, longevity, and overall health for years.
To help people improve their well-being, she made her famous smoothies abundant with micronutrients.
Let’s take a look at Rhonda Patrick's smoothie recipes (both original and updated versions), their benefits, ingredients, vitamin and mineral content, and directions on how to make them.
Quick Summary
- Rhonda Patrick's smoothie ingredients include kale leaves, banana, apple, tomato, avocado, blueberries, flaxseed, carrots, baby spinach, chard leaves with stems, and unsweetened flax milk.
- Rhonda's second smoothie ingredients comprise water, pieces of parsley, tomato, chard leaves, lemon, blueberries, carrot, celery stalks, water, and hydrolyzed collagen powder.
- Dr. Rhonda's smoothie is packed with numerous nutrients like calcium, magnesium, iron, vitamin C, vitamin K, and Vitamin A, among others.
- Rhonda's smoothie enhances a person's physical performance and cognitive abilities.
Benefits of Dr. Rhonda Patrick Smoothies
Rhonda’s smoothies are suitable for athletes, bodybuilders, and many other fitness enthusiasts of all levels who want to:
- Ensure an optimal daily intake of nutrient-dense foods
- Use energy more efficiently
- Enhance their cognitive abilities and physical performance
- Stay healthy
These science-approved smoothies may also be of great help to people with any digestive problem because they’re high in prebiotics that feed the good bacteria in your gut.
They contain plenty of valuable micronutrients that help reduce inflammation, improve eyesight [1], prevent nutrient-deficiency many people suffer from, aging, DNA damage, osteoporosis [2], cancer, and many other diseases.
For instance, kale is high in isothiocyanates that regulate many anti-inflammatory and antioxidant enzymes that prevent DNA damage and activate tumor suppressor genes, which kill cancer cells. [3]
Also, folates from leafy green vegetables play an important role in proper cell division and DNA formation. [4]
It’s jam-packed with Magnesium, Calcium, Iron, vitamins A, C, K, and many other vitamins and minerals critical to our overall health.
The updated smoothie recipe from 2016 contains added hormetic plant compounds and hydrolyzed collagen with non-essential amino acids, which are immensely beneficial for health. [5]
“Collagen helps your body perform a wide range of functions, from repairing skin to strengthening bones. [...] Collagen's versatile fibers hold your muscles, bones, tendons, ligaments, organs, and skin together.” WebMD
(To find out detailed information about the science behind every ingredient, make sure you watch each YouTube video on Rhonda Patrick smoothie recipes.)
Still, no smoothie should replace real food, and this one may not be suitable for people with diabetes because carbs from the fruit can increase your blood glucose level.
Dr. Rhonda Patrick Smoothie 1 Recipe
Ingredients
To make around 64 fl oz (1.9 l) of this original smoothie version, you’ll need:
- 8 kale leaves
- 3 cups of unsweetened flax milk
- 4-6 rainbow chard leaves with stems
- 3 cups of baby spinach
- 2 medium to large carrots
- 1 tomato
- 1 large avocado
- 1 apple
- 1 banana
- 1 cup of blueberries (fresh or frozen)
- 1 tall shot glass of flaxseed (optional)
Note: Rhonda doesn’t drink all the 64 fl oz of her ultimate micronutrient smoothie every morning but usually shares it with her husband.
Using even half the dose provides the amount of micronutrients more than enough for a day.
Directions
First, blend the kale and flax milk. Then, add the remaining ingredients and blend everything until smooth.
Nutrition Facts
Two servings (around 64 fl oz) of this smoothie contain:
- Calories: 1,101
- Total Fat: 54 g
- Total Carbs: 149 g
- Fiber: 57 g
- Protein: 32 g
Total micronutrient content (without flaxseed):
- Magnesium 588 mg
- Calcium 2,116 mg
- Potassium 5,883 mg
- Vitamin K 5,239 μg
- Vitamin C 630 mg
- Vitamin E 9 IU
- Vitamin A 4,530 μg
- Vitamin D2 600 IU
- Beta Carotene 53.5 mg
- Vitamin B6 3 mg
- Pantothenic Acid 4.4 mg
- Vitamin B12 1.8 μg
- Thiamin 0.6 mg
- Riboflavin 0.9 mg
- Niacin 10 mg
- Folate 480 μg
- Manganese 9.6 mg
- Phosphorous 700 mg
- Zinc 4.5 mg
- Copper 1.9 mg
- Selenium 10 μg
- Iron 10.8 mg
- Sodium 985 mg
- Lutein + Zeaxanthin 390 mg
- Alpha-Linolenic Acid (ALA) 4,684 mg (+ 6,388 mg from flaxseed) [6]
Dr. Rhonda Patrick Smoothie 2 Recipe
Ingredients
For this version of Dr. Rhonda Patrick’s smoothie recipe, you’ll need:
- 8 kale leaves
- 2 rainbow chard leaves (including stems)
- 1 medium tomato
- 1 large carrot
- 2 celery stalks
- 8 pieces of parsley
- 1 apple
- 2 cups of spinach
- 1 lemon (whole or squeezed)
- 1-2 cups of blueberries
- 1 avocado
- 1/4 cup of hydrolyzed collagen powder
- 2 cups of water
Directions
This version of Dr. Patrick’s smoothie recipe is quicker and easier to make than the first one because there’s no adding and blending the ingredients in stages.
Simply blend up all the smoothie ingredients together in a high-powered blender or food processor (but NOT a juicer because Dr. Patrick says it destroys fiber).
Learn more about Rhonda's diet and supplements intake here.
Also make sure to check out Joe Rogan's kale smoothie recipes.
Have You Tried Rhonda Patrick's Smoothies?
As you can see, Dr. Rhonda Patrick’s smoothie recipes are super-easy and quick to make, even for early breakfast.
What’s more, they’re research-backed and beneficial to your health and longevity as they’re high in essential nutrients and fiber content, providing almost everything your body needs in one meal.
Try them out and let us know which one tastes better to you.
References:
- https://pubmed.ncbi.nlm.nih.gov/20492542/
- https://ods.od.nih.gov/factsheets/vitamink-HealthProfessional/
- https://pubmed.ncbi.nlm.nih.gov/11139137/
- https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
- https://www.webmd.com/diet/health-benefits-collagen-powder#1
- https://www.foundmyfitness.com/reports/micronutrient-smoothie.pdf
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