When making green smoothies, the base liquids are the ones that are often overlooked, but the reality is that the liquid that is used for the base of your smoothie is as important as any other ingredient.

The main reason for changing the liquid foundation is similar to the reason we rotate our greens: When we use different liquid bases we give our body the opportunity to use many more available nutrients.

By following just a liquid foundation we give our bodies the same nutrients over and over again, which can be good, but why miss out on receiving a variety of nutrients that can work in harmony with the lifestyle you live.

7 nutritious base liquids for your green smoothies

In order to help you know which foundation fluids are best for you , we made a list of the most popular foundations and highlighted how they impact your health.


Many confuse tiredness with lack of hydration. When you are well hydrated you have more energy, not to mention how it drains nasty toxins out of your body. Water is essential for your body, and it is simply good for you. Use water in your smoothies when you are looking for an easy, cheap and simple base.

Almond milk

Almond milk is one of the base liquids for smoothies widely used since it does not contain lactose, with a pleasant taste that will provide you with vitamin E, protein and fiber. It is easy to digest, and it is even low in fat and cholesterol free.

If possible, find a type of unsweetened almond milk to steer clear of high amounts of sugar. It is an ideal starting point for the autumn months.

Coconut water

If you are looking for an all-natural sports drink, coconut water is the one for you. Coconut water is packed with electrolytes and potassium, which are two nutrients your body craves when it uses up a lot of energy.

It is low in calories, fat, and sugar meaning that this is the liquid base you want when you exercise. Use in the morning to jump-start your action-packed day.

Coconut milk

Coconut milk is squeezed from the meat of the coconut which produces a sweet and tasty liquid. Although it is high in protein, fiber, and other micronutrients, it is also high in calories and fat.

For this reason it is recommended to use coconut milk as a liquid based only in special indulgences, perhaps for dessert on a date night. This milk helps you protect your heart if used regularly.

Squeezed juice

Many fresh juices offer antioxidant benefits and helpful enzymes. They offer a great variety of vitamins and great taste, too.

The thing to keep in mind about fruit juices is their high sugar content. When using fresh-squeezed fruit as a base liquid , be sure to use raw leafy greens and low-glycemic fruits (berries, peaches, apples) to balance the sugar content.

You can also add water to your base juice such as 1 cup of orange juice and 1 cup of water.

Rice milk

If you struggle to digest cow’s milk (which is pasteurized anyway), or are just looking for something different, try using rice milk as a base liquid in your green smoothie .

Although it lacks protein, it is fortified with calcium and low in cholesterol, which makes it a healthy option and you can get protein through various superfoods and leafy greens.

It’s naturally sweetened, it’s fructose-free, and it goes great with your smoothie every day.

Green Tea

Green tea is a fighter against four of the biggest health problems in the Western world: cancer, heart disease, being overweight, and diabetes.

The secret? It contains a high concentration of polyphenols, which are a specific type of antioxidant. These antioxidants are also known to rejuvenate skin cells and give you a clearer complexion.

Green tea contains caffeine, which makes it an ideal starting point for those trying to make the transition from a cup of coffee to a green smoothie (and headache-free).

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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