Dr. Rhonda Patrick, a renowned nutrition expert and biomedical scientist, has dedicated years to studying how micronutrient deficiencies impact human metabolism, longevity, and well-being.
As a holistic nutritionist, I've often wondered if the secret to enhanced well-being lies in a simple smoothie that sets itself apart from your everyday blend.
Find out and learn the ingredients, vitamin, and mineral content so you can start making them yourselves and enjoying its amazing benefits.
Dr. Rhonda Patrick Smoothie 1 Recipe
The first time I tried Dr. Rhonda Patrick's original smoothie recipe, I was amazed by its rich taste and texture. Continue reading below to learn how you can make it.
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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. This could be a good way for people cutting on their food consumption since it ensures they won't suffer from any nutrient deficiencies in the long run.
Directions
First, blend the kale and flax milk. Then, add the remaining ingredients and blend everything until smooth. Dr. Rhonda Patrick endorses the Vitamix blender for its superior blending power and nutrient retention capabilities, ensuring that the smoothies are not only smooth but also nutritionally optimal.
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)
Dr. Rhonda Patrick Smoothie 2 Recipe
After enjoying the original recipe for a while, I decided to give the updated version a shot. The addition of hydrolyzed collagen powder was a game-changer for me. Here's the 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.
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
They contain plenty of valuable micronutrients that help reduce inflammation, improve eyesight, and prevent nutrient deficiency many people suffer from during aging, followed by DNA damage, osteoporosis, cancer, and many other diseases [1][2].
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 the Rhonda Patrick smoothie recipes.)
Remember, while these smoothies are nutritious, they shouldn't replace meals. Those with diabetes should be cautious due to the fruit carb content.
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/collagen-health-benefits
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