• 2 min read

Get your goodness in a glass by throwing this lot in a blender.

Add almond butter to help fat loss

There’s evidence that almonds positively affect insulin sensitivity, as well as helping you feel full – and the butter has more good fats than most peanut butters. Toss in a teaspoon.

Add spinach to aid brain function

High levels of vitamin K slow cognitive decline, while folate and beta-carotene are brain boosters. A handful will do – frozen works fine.

Add avocado to help nutrient absorption

Vitamins A, D, E and K are fat-soluble, meaning that they need to be eaten with fat to be used. With high levels of monounsaturated fat, half an avocado makes the rest of your smoothie healthier.

Add ginger to reduce DOMS

In one study, volunteers who took regular doses of ginger reported less muscle pain after exercise. You only need a thumb-sized portion – peel it with a spoon.

Add cherries to improve sleep quality

High in fibre and vitamin C, cherries also promote production of the hormone melatonin, which improves sleep efficiency. A handful will do it.

More Berries To Sub In For Cherries

Add blackberries to build muscle

A 100g serving of blackberries contains 19% of your daily vitamin K needs, and this fat-soluble vitamin is needed to synthesise protein into muscle.

Add cranberries to burn fat

They’re high in manganese – 100g contains 17% of your recommended daily intake of this element, which is essential for a fully-functioning metabolism.

Add blueberries to slow down ageing

Blueberries score low on the glycaemic index, meaning they don’t cause a blood-sugar spike, and are high in antioxidant polyphenols, which protect against free radical damage.

Add raspberries to boost testosterone levels

Raspberries, like red wine, contain quercetin, a polyphenol that prevents your body from excreting muscle-building, libido-boosting testosterone.

Add elderberries to prevent wrinkles

Vitamin C helps your body make new collagen, which helps keep your skin firm, fresh and young-looking, and 100g of elderberries contains 43% of your RDI.

Written by Men’s Fitness for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to