Native to Mexico and Central America, also known as alligator pear or butter fruit, avocados  are a member of the Lauraceae plant family, which also includes the cinnamon tree. Nutritious, versatile, and delicious, avocados have become extremely popular in the health and wellness world .

Did you know Avocados are high in fiber (soluble and insoluble fiber ) , antioxidants & anti-Inflammatory properties , vitamins ( C , B9 (Folate) , B6 ,E ) and minerals ( Potassium , copper) . Did you know that eating avocados may improve digestive health, boost heart health, improving satiety , support weight loss and lowering the risk of depression ?

Today we will go over three yummy smoothie with avocado recipes and show you the benefits of drinking avocado smoothie  .

On this page:

• How Do You Make Smoothie With Avocado ? (Recipes )
• What Are The Benefits Of Avocado Smoothie ?
• Does Avocado Smoothies Help You For Weight Loss ?
• Is It Healthy To Eat An Avocado A Day ?
• What Fruit Goes Well With Avocado ?
• Info About Avocado : Nutrition Facts , Selection and Storage

How Do You Make Smoothie With Avocado ? (Recipes )

Strawberry Avocado Keto Smoothie Recipe  :

This low carb strawberry avocado smoothie recipe with coconut milk is creamy, satisfying, nourishing and just plain delicious! And, it only has 4 ingredients.

Ingredients : (5 Servings )

• 1 lb/400 Gr Frozen strawberries
• 1 large Avocado
• 0,3l (~10oz) of Unsweetened Almond milk
• 2 tsp of Monk Fruit Sweetener

Nutritional values (per serving) :

Serving : 250ml  calories : 110 ; protein 1g; carbohydrates 15g ; Total Fat 6g ;  Saturated Fat 1g  ; cholesterol 0mg; sodium 16mg.

Method : 

Blend all ingredients until smooth and enjoy! If the smoothie is too thick, add a little more liquid milk or water. Blend again until everything is well combined. Have a wonderful day and stay healthy!

Mango Avocado Smoothie Recipe : 

This smoothie is very refreshing and is a perfect energizing drink for warmer days!

Ingredients : (2 Servings )

• Half a mango
• Half an avocado
• The juice of half a lemon
• 1  frozen or fresh banana
• 2 handfuls of kale
• 0,3l of water

Nutritional values (per serving) :

Serving : 250ml  calories : 243 ; protein 4.4g; carbohydrates 39g ; fat 10.4 g; cholesterol 0mg; sodium 36mg Potassium 946mg.

Method : 

Blend all ingredients until smooth and enjoy! Have a wonderful day and stay healthy!

Orange/Cranberries/Avocado/Spinach Combo Smoothie Recipe  :

This smoothie is very refreshing and is a perfect energizing drink for warmer days!

Ingredients : (2 Servings )

• 1 peeled orange
• A piece of ginger
• A handful of cranberries
• 2 handfuls of spinach
• 1 peeled frozen banana
• 1 avocado
• 0,3l of water

Nutritional values (per serving) :

Serving : 250ml  calories : 289 ; protein 8g; carbohydrates 39g ; Total Fat 14.4g ;  Saturated Fat 2.1g  ; cholesterol 0mg; sodium 146mg.

Method : 

Blend all ingredients until smooth and enjoy! If the smoothie is too thick, add a little more liquid milk or water. Blend again until everything is well combined. Have a wonderful day and stay healthy!

What Are The Benefits Of Avocado Smoothie ?

Avocados are high in antioxidants, vitamins, minerals, and fiber.All of these things can assist sustain a healthy system and may lower the risk of some cancers.

Now What are the benefits of drinking Smoothies With Avocados ?

Avocados smoothie Benefits  :

• Contains a lot of nutrients : Avocados include a variety of vitamins and minerals, including potassium, magnesium, riboflavin, niacin, pantothenic acid, folate, fiber, healthy fats, vitamin C, vitamin E, and vitamin B6.They also include omega-3 fatty acids, beta carotene, and lutein. Here is the nutrition for (201-gram) avocado (Provided by USDA ) :

  • Calories: 322
  • Fat: 30 grams
  • Protein: 4 grams
  • Carbs: 17 grams
  • Fiber: 14 grams
  • Vitamin C: 22% of the daily value (DV)
  • Vitamin E: 28% of the DV
  • Vitamin K: 35% of the DV
  • Riboflavin (B2): 20% of the DV
  • Niacin (B3): 22% of the DV
  • Pantothenic acid (B5): 56% of the DV
  • Pyridoxine (B6): 30% of the DV
  • Folate: 41% of the DV
  • Magnesium: 14% of the DV
  • Potassium: 21% of the DV
  • Copper: 42% of the DV

• Can improve heart health : Avocados are rich in heart-healthy monounsaturated fats and the majority of that monounsaturated fat is oleic acid . According to research, swapping out foods high in saturated fat, like butter, cheese, and meat, for those high in unsaturated fats, like avocados, nuts, and seeds, lowers blood levels of dangerous LDL cholesterol, a major cause of coronary artery disease . Source : health.harvard.edu

  One serving of avocado has up to 20% of the daily required dietary fiber consumption, a nutrient that is frequently deficient in the average diet.Fiber-rich diets may reduce the risk of heart disease by up to 30%, most likely because fiber lowers not just cholesterol but also blood pressure and body weight. Source : health.harvard.edu

  Avocados also have about 20 times more fat-soluble phytosterols (beta sitosterol)  than other fruits. Regularly consuming beta sitosterol and other plant sterols may support keeping cholesterol levels in a healthy range, which is crucial for heart health.  Also There is a lot of evidence to support the idea that those who consume avocados have greater HDL cholesterol levels. A decreased risk of cardiovascular disease is linked to higher HDL cholesterol levels.

• Rich in Antioxidants & Anti-Inflammatory Properties :  Avocados are high in antioxidants and anti-inflammatory compounds such as vitamin C, vitamin E, and the carotenoid lutein , which may aid in preventing oxidative cell damage brought on by free radicals .

  Also Avocados are high in lutein and zeaxanthin , two phytochemicals found in eye tissue. They give antioxidant protection to help reduce damage caused by UV radiation. Source : ncbi.nlm.nih.gov

  Avocados’ monounsaturated fatty acids also aid in the absorption of other valuable fat-soluble antioxidants like beta carotene. As a consequence, incorporating avocados into your diet may help lower your chance of getting age-related macular degeneration.

• Could benefit digestive health : Avocados are rich in fiber, with each avocado containing around 14 grams.That is roughly half of the current DV for this crucial nutrient.Natural fiber-rich meals can help avoid constipation, preserve digestive tract health, and reduce the risk of colon cancer.

  Also some results show that eating avocados may improve gut health by increasing bacterial diversity and decreasing fecal bile acid content. Source : pubmed.ncbi.nlm.nih.gov

• May help with weight loss : One serving of avocado has up to 20% of the daily required dietary fiber consumption, and following a fiber-rich diet has been linked to body weight maintenance. According to some research, avocados may help increase satiety, boost weight reduction, and decrease belly fat. We will explain you this better below Does Avocado Smoothies Help You For Weight Loss ?

• Lowering the risk of depression : A cup of avocado slices has around 118 micrograms of folate, which is about one-third of what most adults require daily. Folate is essential for general nutritional health. Low folate levels have also been linked to depression in studies. How ? Folate aids in the prevention of homocysteine accumulation, a chemical that can impair circulation and nutrition delivery to the brain.Excess homocysteine has been associated to cognitive impairment, depression, and the synthesis of serotonin, dopamine, and norepinephrine, which govern mood, sleep, and hunger.

• Good during pregnancy and breastfeeding : Both folate and potassium are crucial for fetal growth and development, and so avocado is ideal for maternal diets.

Does Avocado Smoothies Help You For Weight Loss ?

Do avocados help you lose belly fat ? The short answer is no studies has directly confirmed the weight loss effects of avocado smoothie in humans .But it can help in  weight control and we will explain you how :

• First , avocados are high in vitamins, minerals, fiber, and healthy fats .Additionally, avocados are a fantastic source of fiber and low in carbohydrates (keto freindly).There are just 9 grams of carbohydrates per serving, 7 of which are from fiber. source : USDA
• Avocados can help you feel more satiated and keep you feeling full for longer since they are rich in healthy fats and fiber.
• Also Avocados are high in monounsaturated fats (oleic acid) , which are good for your heart.
• Avocados are heavy in calories despite being excellent in nutrients. If you’re attempting to reduce weight, pay attention to portion sizes.

Our final thought : It is true that avocados offer a number of qualities that could make it a weight-loss-friendly food . However using avocados can help in  weight control and your waistline only when it’s combined with increased physical activity and healthy modifications to your diet.

Is It Healthy To Eat An Avocado A Day ?

The short answer is Yes . Avocado could be part of your daily  diet as long as you keep your daily avocado intake between one-half and one entire avocado if you’re really trying to lose weight .

What Fruit Goes Well With Avocado ?

Avocados are extremely versatile and may be used in almost any dish you can think of. So, let’s take a look at some fruits that go with avocado :

• Bananas : Despite the fact that both avocados and bananas are soft and creamy, they go well together.
• Oranges : If you’re going to combine these sour fruits with avocados, utilize the juice instead of the flesh.
• Limes : If you’re going to combine these sour fruits with avocados, utilize the juice instead of the flesh.
• Kiwis : While avocados are bland and smooth, kiwis are a fantastic combination of tanginess, sweetness, and acidity.
• Blueberries : Most people combine avocados and blueberries in smoothies, but you don’t have to do so. Blueberries are also delicious in salads with avocado slices, and some people even use them to top avocado toast.
• Pineapples :  Avocado’s characteristics are beautifully balanced by the acidity and sweetness of pineapple.
• Other fruits  : Watermelons  , Strawberries , Cranberries  , Mangoes …

Info About Avocado : Nutrition Facts , Selection and Storage

Avocado Nutrition Facts :

The nutrition facts for One-half of an avocado (100 grams) are :

• Calories: 160
• Fat: 14.7g
• Sodium: 7mg
• Carbohydrates: 8.5g
• Fiber: 6.7g
• Sugars: 0.7g
• Protein: 2g
• Magnesium: 29mg
• Potassium: 485mg
• Vitamin C: 10mg
• Vitamin E: 2.1mg
• Vitamin K: 21mcg

The following nutrition information is provided by the USDA.

Avocado Selection  & Storage : 

Here are a few tips on how to select & how to store Avocados  :

Avocado Selection : 

• The optimal time to purchase avocados is when they are a little under ripe because they are highly perishable .
• Fruit that is ripe and ready to eat will be firm but will yield to light pressure.
• Avoid those that have bruising, loose skin, or the stem end is exhibiting signs of decomposition.
• Avoid fruit with black blemishes on the skin or squishy fruit.
• Ripening of avocados is slowed by cool temperatures.Room temperatures encourage it.
• Use the Stages of Ripe to better understand the ripening process and choose the avocado that is most suitable for your needs .

  Here you can find the stages of ripe thanks to  blogs.ifas.ufl.edu:

  • Stage 1: Firm: Very hard fruit, usually green in color and some fruit may be a darker shade. Can ripen at room temperature (65°F to 70°F) with good circulation.
  • Stage 2: Pre-Conditioned: Ready to eat in approximately 3 days if held at room temperature (65°F to 70°F) with good circulation.
  • Stage 3: Breaking: Pre-ripened fruit/ready to eat in approximately 2 days if held at room temperature (65°F to 70°F) with good circulation.
  • Stage 4: Firm Ripe: Pre-ripened fruit that yields to gentle pressure. Good for slicing. Will be ripe next day if held at room temperature (65°F to 70°F) and can be stored in a refrigerator at 36°F to 40°F for up to one week.
  • Stage 5: Ripe: Easily yields to gentle pressure. Is good for all uses and will remain in this conditions for 2 to 3 days if held at room temperature (65°F to 70°F). Can be stored in a refrigerator at 36°F to 40°F for up to one week.

 

Avocado  Storage : 

• Cut fruit should be covered firmly in plastic wrap or placed in an airtight container and stored in the refrigerator after being sprinkled with lemon juice, lime juice , or white vinegar.This will stop it from discoloring.
• Avocados freeze best as purée.Avocados can be frozen whole or sliced but not in a satisfactory manner.
• Avocados in the firm, pre-conditioned, and breaking phases can be kept at room temperature (65 °F to 70 °F) / (18°C to 21°C ) in a well-ventilated environment to continue ripening.
• Avocados in the firm ripe and ripe phases can be kept at (36°F to 40°F) / (2°C to 4°C ) for up to one week.

 

Disclaimer : This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. smoothiesjuice.com does not claim responsibility for this information.

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