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In this video Dr. Rhonda Patrick demonstrates how to make her micronutrient smoothie. She discusses some of the important micronutrients in the smoothie, what their function in the human body is, and how this delays aging. The total volume size is ~64 fluid ounces (1.9 liters) and the all organic ingredients include the following: 8 large kale leaves, 4-6 rainbow chard leaves with stems, 3 cups (~710 ml) of baby spinach, 2 medium to large carrots, 1 tomato, 1 large avocado, 1 banana, 1 apple, 1 cup (~710ml) of blueberries (fresh or frozen), 1 tall shot glass of flaxseed (optional), and 3 cups (~710 ml) of unsweetened flax milk.

See the vitamin and mineral content below. Asterisk denotes that the 64 fluid ounces meets or beats the RDA. Note: in practice, I personally actually drink about half of this in a given serving.

magnesium 588 mg*
calcium mg 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
ALA 4,684 mg* *⃟⃟⃟
fiber 49 g* *⃟⃟⃟


22 Replies to “Rhonda’s Ultimate Micronutrient Smoothie”

  1. Heres my morning smoothie…. kale, spinach, apples, bananas, strawberries, frozen mixed berries, lowfat yogurt, raw honey, wheat germ, peanut butter powder, orgain whey powder vanilla, chia seeds, and more recently…brocolli sprouts =O I feel like superman

  2. I'm attracted to your channel as you provide proper references for you statements–much appreciated!

    I've tried the smoothie for a couple of weeks, and it tastes better than I expected. Two questions: 1) Have you calculated the carbohydrate content? 2) The serving size is 64 oz (give or take), and it appears your RDA calculations are based on that dosage. But I also heard you say you share the smoothie with your husband, which decreases the nutrient dosage by 50%. Have you done the RDA calculations on that lower dose? Are you recommending that one drink a full 64 oz smoothie per day or a 32 oz smoothie per day?

  3. Hi Dr. Patrick, In regards to your interview with Dr. Jed Fahey, I turned you onto a super powerful Nrf2 activator about 6 to 8 months ago when I saw you interviewed by Dr. Mercola on Mitochondria Dysfunction. Over 22 Independent Studies by The American Heart Association, The Ohio State University and the Mayo Clinic to name a few. Go to and search Protantim….check it out, it's been around for over 10 years and I have over 100,000 customers with amazing results. You can find send me a private message on Facebook if you are interested in trying it or getting more info! Stu Brodie……

  4. None of the foods in her smoothie exist in nature without human interaction,

    maybe avocados.

    How does this Fact affect your body's ability

     to absorb these vitamins and minerals?

  5. Fantastic, but (here comes the unsciencey folk myth) I heard that when you blend vegetables your body can't properly absorb all the micronutrients as breaking down the nutrients in the stomach is part of the process. Also won't blending veg break down all the fibre? Hence why it's not a great idea to blend fruit as it breaks down the fibre and your left with a less favourable balance of sugar and fibre which again means absorption of sugars is faster than what it should be if the fibre is there. Once again, apologies if I'm sounding like an idiot. This scant knowledge about blending food is why I've never rushed out to buy a nutribullet and have chosen to chow my way through whole raw brussels sprouts (myrosinase/glucoraphinin and all that!)

  6. Hello, Dr. Rhonda Patrick! I love your channel and your smoothies! I meal plan my shakes once a week by freezing my shake into ice cubes? Does freezing my smoothies (vegetables) reduce the nutrition I receive from the shakes?

  7. Are there good alternatives to the blueberries? I'm operating on a very limited budget and blueberries aren't exactly cheap where I live. Also, tomatoes over here are garbage during winter, any alternative for that too?

  8. Hey there,

    Is it okay if I make this smoothie and keep half of it in the fridge for consumption on the next day? Is there anything in this that would go bad, or is there some process in which all these micro nutrients break down when stored in a fridge?


  9. I just made this and am finding it difficult to drink. I would rather just make a watercress arugula salad with tomato and carrot, eat the fruits/avo on their own, and have the kale and chard in a cooked meal. It seems unlikely that that would be nutritionally worse.

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