9 Smoothie Recipes That Can Help Lower Your Cancer Risk Research shows that as many as half of all cancer cases may be preventable through healthy lifestyle choices. Start lowering your risk today with these healthy smoothie recipes. You know that the food you eat does a lot more than just fill your belly — it can also provide you with energy, boost your mood, and lower your risk for several chronic diseases. One of those diseases is cancer, the No. 2 leading cause of death among Americans, per the Centers for Disease Control and Prevention (CDC). The American Cancer Society estimates that there will be more than two million new cancer cases and six hundred thousand deaths from cancer in 2024, and the World Health Organization (WHO) estimates that 30 to 50 percent of these cases are preventable through healthy lifestyle choices. Sadly, the Standard American Diet (SAD), which is high in calories and processed foods and low in fruits, vegetables, and nutrients, promotes inflammation and chronic disease, including cancer. In fact, a review published in June 2019 in JNCI Cancer Spectrum estimated that more than eighty thousand cancer cases each year are the result of poor dietary choices. While no single food can prevent cancer and not all types of cancer are preventable, what you eat on a regular basis can help to decrease your risk of developing cancer. The American Institute for Cancer Research (AICR) recommends that an anti-cancer diet be packed with plant-based foods like fruits, vegetables, whole grains, nuts, seeds, and legumes. Following this type of plant-rich diet has been proven to significantly cut cancer risk. In fact, all of the diets recommended by AICR to cut cancer risk are plant-based diets. If adding more fruits and vegetables feels daunting, smoothies may be the perfect way to add more produce to your day. Give these nine simple smoothies a try to start cutting your cancer risk today! Gut-Boosting Post-Workout Smoothie This smoothie has the carbs, protein, and hydration your body needs after a good sweat session — making it the perfect post-workout snack. Not only that but you’ll also get great gut benefits from the kefir (a fermented milk beverage rich in probiotics) as well as from the fiber in the blueberries, avocado, and chia seeds. In fact, at almost 11 grams of fiber per serving, this recipe delivers more than a third of the daily value of fiber. SERVES 2 CALORIES PER SERVING 355 PREP TIME 5 min TOTAL TIME 5 min Ingredients Directions Combine all of the ingredients in a blender and blend until completely smooth, about 1 minute. Serve immediately. Nutrition Facts Amount per serving calories 355 total fat 13g saturated fat 2.8g protein 15g carbohydrates 51g fiber 10.9g sugar 32.6g added sugar 0g sodium 133mg Orange Creamsicle Popsicle Orange Creamsicle Popsicle SERVES 12 CALORIES PER SERVING 74 Ingredients Directions Zest and juice the oranges. The zest should come out to about 1/4 cup and approximately 1 cup juice. Add all ingredients to a blender, or use an immersion blender, and process until all ingredients are fully incorporated. Carefully pour into your popsicle molds and freeze overnight. You can remove the popsicles from the molds and store them in a freezer bag that’s had the air removed, or you can use a vacuum sealer to avoid freezer burn. Nutrition Facts Amount per serving Serving sizepopsicles calories 74 total fat 5.3g saturated fat 4.4g protein 0.3g carbohydrates 5g fiber 0g sugar 4.3g added sugar sodium 11mg Tips You can add 1/2 teaspoon of xanthan gum to the recipe to avoid any separation of solids and liquids. Easy Cranberry Smoothie Cranberries are the unsung heroes of the fruit world. These tart little crimson berries are packed with valuable nutrients such as antioxidants, fiber, manganese, and vitamins C, E, and K, according to the Cleveland Clinic. Pairing the tartness of cranberries with the natural sweetness of a banana makes for a delicious smoothie without any added sugar! This 3-ingredient smoothie comes together in a flash and is as easy to prepare as it is to enjoy. SERVES 1 CALORIES PER SERVING 213 PREP TIME 5 min TOTAL TIME 5 min Ingredients Directions Place all ingredients in a blender and blend on high until completely smooth, about 1 minute. If needed, add a small amount of cold water to reach desired consistency. Nutrition Facts Amount per serving Serving size1 ½ cups calories 213 total fat 1g saturated fat 0.2g protein 3g carbohydrates 54g fiber 9.8g sugar 31g added sugar 0g sodium 3mg Carrot Cake Smoothie Carrot cake works so well because, like this smoothie, it pairs warm spices with creamy dairy, and adds nuts for crunch and dried fruit for sweetness. Take out the extra sugar and carbs and you’re left with a drink that delivers vitamins A and C along with plenty of antioxidants and even some omega-3s. To make raisins softer for blending, soak them in hot water for 15 minutes. SERVES 2 CALORIES PER SERVING 363 PREP TIME 5 min TOTAL TIME 5 min Ingredients Directions Add all ingredients to a blender and mix on high until completely smooth, about 2 to 3 minutes. Divide between 2 glasses, and sprinkle with chia seeds, turmeric, and ginger, if using. Nutrition Facts Amount per serving Serving size2 cups calories 363 total fat 13g saturated fat 2.7g protein 24g carbohydrates 41g fiber 3.9g sugar 34.2g added sugar 0g sodium 170mg Green Smoothie Smoothies are an easy way to eat more fruits and vegetables, and this five-ingredient mix makes it easier yet. You’ll get the benefits of spinach’s iron and antioxidants without tasting anything green, thanks to naturally sweet mango and banana. Best of all, this smoothie costs only about $1 per serving! SERVES 2 CALORIES PER SERVING 196 PREP TIME 5 min TOTAL TIME 5 min Ingredients Directions Add all ingredients to a blender and blend until completely smooth, about 1 minute. Stir as needed to allow all ingredients to blend fully. Nutrition Facts Amount per serving Serving size2 cups calories 196 total fat 3g saturated fat 1.7g protein 11g carbohydrates 35g fiber 3.6g sugar 27.1g added sugar 0g sodium 152mg Pineapple Coconut Smoothie Kefir has a tart taste, but thinner consistency than yogurt, which makes it a perfect smoothie ingredient to use in place of milk or juice. Kefir also packs more than 9 g of protein per cup and has the same kind of gut-friendly probiotics as Greek yogurt. Hemp seeds have the highest amount of protein of any seed according to the Cleveland Clinic and are rich in anti-inflammatory omega-3s. This no-sugar-added smoothie is sweetened by pineapple chunks for a pina colada–like taste. SERVES 2 CALORIES PER SERVING 398 PREP TIME 5 min TOTAL TIME 5 min Ingredients Directions Add all ingredients to a blender and mix on high until completely smooth. Divide between 2 glasses. Nutrition Facts Amount per serving Serving size2½ cups calories 398 total fat 10g saturated fat 4.2g protein 35g carbohydrates 45g fiber 3.6g sugar 22.4g added sugar 0g sodium 192mg Chocolate Hazelnut Smoothie It’s okay to go nutty for this nutritious smoothie, because it’s made without added sugar and has the benefit of gut-friendly probiotics thanks to kefir, a fermented dairy drink. Hazelnuts, which are toasted to mellow any bitterness, provide an excellent source of vitamin E and manganese, according to the USDA, and dates are a natural sweetener. SERVES 2 CALORIES PER SERVING 483 PREP TIME 5 min TOTAL TIME 5 min Ingredients Directions Add all ingredients to a blender and mix on high until completely smooth, about 2 to 3 minutes. Divide between 2 glasses, and top with dark chocolate and hazelnuts, if using. Nutrition Facts Amount per serving Serving size1 ¾ cup calories 483 total fat 22g saturated fat 3g protein 13g carbohydrates 67g fiber 10.2g sugar 42g added sugar 9.1g sodium 61mg Pink Grapefruit Smoothie If you love tart drinks, you’ll adore the taste of this smoothie, which gets just enough natural sweetness from banana to balance grapefruit’s bold flavor without added sugars. Grapefruit is extra hydrating, and the banana adds potassium, per USDA data, making this a great pre- or post-workout snack. A sprinkle of chia seeds even delivers omega-3 fatty acids, along with more fiber and protein, per the USDA. SERVES 2 CALORIES PER SERVING 253 PREP TIME 2 min TOTAL TIME 2 min Ingredients Directions Place all ingredients in a blender and blend on high until completely smooth, about 1 to 2 minutes. Nutrition Facts Amount per serving Serving size12 oz calories 253 total fat 6g saturated fat 0.8g protein 19g carbohydrates 34g fiber 6g sugar 18.4g added sugar 0g sodium 89mg Double Pomegranate Smoothie Fresh pomegranates are only available during the winter months and are a key source of antioxidants and fiber. Each ½ cup of jewel-like arils (seeds) contains 4 g of dietary fiber and provides a good source of immune supporting vitamin C, per the USDA. Pomegranate juice has more antioxidant potency than red wine and green tea, per past research, and adds a sweet-tart taste to a smoothie. Greek yogurt adds a dose of protein, while avocado adds heart healthy fats, per the USDA. SERVES 2 CALORIES PER SERVING 272 PREP TIME 5 min TOTAL TIME 5 min Ingredients Directions Add all ingredients to a blender and mix on high until completely smooth, about 1 to 2 minutes. Nutrition Facts Amount per serving Serving size10 oz calories 272 total fat 7g saturated fat 1.1g protein 15g carbohydrates 40g fiber 6.1g sugar 31.9g added sugar 0g sodium 61mg Editorial Sources and Fact-Checking Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. Resources Leading Causes of Death. Centers for Disease Control and Prevention. January 2024. Cancer Facts & Figures 2024. American Cancer Society. 2024. Preventing Cancer. World Health Organization. Grotto D et al. The Standard American Diet and Its Relationship to the Health Status of Americans. Nutrition in Clinical Practice . December 2010. Zhang FF et al. Preventable Cancer Burden Associated With Poor Diet in the United States. JNCI Cancer Spectrum. May 2019. AICR’s Foods That Fight Cancer. American Institute for Cancer Research.
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