Smoothies are purely organic drinks made from pureed raw fruits or vegetables. To your liking, you can either use water, fruit juice, or plant milk as a liquid base for your smoothie. As smoothies are made from raw fruits and vegetables, they are thicker than; normal juices and similar to milkshakes. Smoothies contain dietary fibers like pulp, skin, and seeds. Health-conscious people are keen on using green smoothies that include vegetables.
The healthfulness of a smoothie depends upon what you have put in it. The ingredients and their quantity matter a lot. Many smoothies are used as a replacement for meals because they include multiple fruits and vegetables, which are considered a part of a healthy diet. Smoothies are used to increase the intake of calories as the fruits contain sugar, and that can promote weight gain.
Green smoothies typically contain 40-45 percent green vegetables such as spinach, broccoli, and swiss chard, and the other ingredients can be fruits. Increased use of Avocado has been seen in many smoothie recipes because of its health benefits. Avocado is a unique fruit that is native to Mexico, but now it is found all over the world and is also the key ingredient in many recipes like guacamole dip and smoothies.
Keep in mind that when you add an avocado to the smoothie, don’t use skin and pit. The easiest way of using avocado in your smoothie is to scoop-out the; pit and then scoop the avocado into the blender. Avocado use in smoothies has increased because it contains nutrients and vitamins, vital for health.
Use of Avocado in Smoothies
Avocados can provide a uniquely silky texture to smoothies without an overbearing taste. They are like a magical ingredient that can transform your smoothie. Avocados make a perfectly fulfilling smoothie and are high in protein and potassium. They are also a great source of fiber and healthy fats. Here are some reasons why avocado should be used in a smoothie.
Avocados are Incredibly Nutritious
Avocados are liked because of their high nutrition value and; are added to various dishes because of their rich flavor and good texture. People who are health conscious are keen on using avocado in their smoothies. It is also referred to as a superfood.
Avocados vary in shapes and colors and the most popular variety is Hass Avocado. It is also called alligator pear due to its pear shape and green, bumpy skin. Avocados contain 20 different vitamins and minerals. It also contains small amounts of magnesium, copper, zinc, and vitamins like B1, B2, and B3.
Here are some of the nutrient which are abundant in avocados:
Vitamin C: 17% of the daily value (DV)
Folate: 20% of DV
Vitamin K: 26% of DV
Potassium: 14% of DV
Vitamin B6: 13% of DV
Vitamin B5: 12% of DV
Vitamin E: 10% of DV
Avocados do not contain any cholesterol, sodium, or saturated fats.
More potassium than Bananas
Potassium is an important nutrient, and there are not many fruits that contain a substantial amount of it, which is why people don’t get enough of it. Potassium is crucial for maintaining electrical gradients in the body’s cells along with many other important functions.
Avocado contains more potassium than a banana. Banana contains 10% potassium and is considered a high potassium fruit. But on the other hand, avocado has 14% potassium.
Studies have shown that a high intake of potassium can reduce blood pressure which is a major cause of heart attacks and kidney failure.
Healthy Fatty Acids
Avocado is one of the fattiest plant food in the world. 77% of calories that are present in an avocado come from fat. This doesn’t mean that they only contain fats. Fats present in avocados are the same which are found in olive oil, and that is why they are considered beneficial for health.
Avocados are rich in Oleic acid, which reduces inflammation, and studies have also shown that they can have beneficial effects on genes linked to cancer.
So putting an avocado in your smoothies can kill two birds with one shot.
Fibers
This is another nutrient that is abundantly found in avocados. Fibers are not completely digestible but they feed the bacteria found in our gut which helps us digest the food. Avocados contain 25% soluble fibers and 75% insoluble fibers.
Improve Digestion
When it comes to nutrients, not only the intake matter but it’s also important that your body absorbs these nutrients.
Some nutrients are fat-soluble; they are combined with fats so the body can utilize them. Vitamins like A, D, and K are fat-soluble and studies show that when an avocado is added to a smoothie or a salad it increases the absorption of nutrients up to 15-folds.
This means that avocados are not just nutritious themselves but also increase the nutrient value of other plants as well. So adding an avocado to your smoothie will help your digestion and increase the intake of nutrients from other meals as well.
Low Cholesterol and Triglyceride Levels
Heart diseases have become more common are cause many deaths annually. The main reason for heart diseases can high cholesterol, high blood pressure, and inflammatory markers.
Studies have shown that avocados can reduce total cholesterol levels significantly, lower LDL cholesterol levels up to 22%, and reduce blood triglycerides by up to 20%.
This proves that the health benefits of avocado are high. Having a smoothie that contains avocado can lower such huge risks to your health.
Powerful Antibodies
Not only do avocados increase the intake of antibodies they are also high in antibodies. Carotenoids lutein and zeaxanthin have a high quantity of avocado, which are important for eye health. Studies have shown that these reduce macular degeneration, which is more common in older adults. So consuming avocado can increase your eye health over the long term.
Prevention of cancer
There is limited evidence that avocado can help in cancer treatment but avocado can reduce the side effects of chemotherapy. Human-based research hasn’t been conducted but controlled studies inside laboratories have been made on this subject.
Weight Loss
There is evidence that avocados can help with reducing weight. In one study, people eating avocados should lower desire to eat more even after fiver hour which points to the fact that avocados are more fulfilling and satisfying. Including avocado in your smoothie will naturally help you reduce the calorie intake and also help you stick to healthy eating habits. Avocados are high on fibers and low on carbohydrates, which is crucial for the weight loss diet.
Good For Skin
Avocado contains vitamins A, D, E, K along with beta-carotene and lycopene, which are the best vitamins for the skin. These vitamins do require healthy fats to absorb the nutrients and help nourish and protect and repair the damaged skin cells.
Adding avocado to your smoothies is good for skincare and helps your skin moisturized from the inside.
Brain Food
As your brain needs a lot of oxygen-alone it uses up to 20% of the oxygen supply, avocados are good for the brain as the healthy fats present in them can support healthy blood flow to the brain. High blood pressure can cause brain damage and declining cognitive functions, avocados being rich in potassium can help tackle these problems easily and organically.
In other words, avocado smoothies are brainpower recipes.
Avocados are Delicious
Other than the health benefits avocados are delicious and go with many types of foods. You can add them to your salads and smoothies or even eat them plain. Due to their creamy and fatty texture, they can easily be used with other ingredients.
Here are some ingredients of Avocado Smoothies
If you want to known the good and healthy recipes for your daily avocado smoothies then here are some of them:
Moisture and Glow Skincare Smoothies
Ingredients:
1 cup spinach blend
½ avocado
¼ cup blueberries
1 cup of coconut water
¼ cup ground almonds
Super woman’s weight loss smoothie
Ingredients:
2 cups spinach
½ cup plain yogurt
½ raw zucchini
1 pear
½ avocado
½ inch fresh ginger root
½ cup of ice cubes
Super green Super hero
Ingredients:
1 cup spinach
½ avocado
½ apple
½ lemon
Water
½ teaspoon bee pollen
Oriental Delights
Ingredients:
1 cup kale
½ cup avocado
1 cup cashew milk
2 tablespoon rolled oats
¼ cup almonds
2 pitted dates.
Every smoothie has its unique taste and ingredients but one thing is common in all of them, avocado. Just put all the ingredients in the described quantity into a blender, and a delicious and refreshing drink is ready.
Conclusion
The use of avocados has increased in recent years as people have got to know their benefits. Health-conscious people are always keen on adding avocado to their diet as it helps them both physically and mentally.
