A clear winner among nutritious fruits, avocados are no hard work in the kitchen either. They can be used in any form—raw, as a bread spread, tossed with other veggies into a salad, a smoothie, or a simple juice.
Why Avocado?
Gives A Lot Of Energy
A study that compared the nutritional values of 10 fresh fruit juices reported that avocado juice is the best source of energy and is also rich in potassium.1 While the edible portions of common fresh fruits have about 175 to 400 calories per pound on an average, avocados contain about 600 calories per pound.
Balances Harmful Fats
But the high calorie is not a matter of concern because the vitamins, minerals, and protective anti-cholesterol oils present in them balance the harmful saturated fats you consume through a host of foods like bacon, butter, whole milk, and cream.2 A glass of avocado juice can cleanse your body, boost immunity, and increase your metabolism.
Absorbs Essential Nutrients
Moreover, not only does the fruit contain all necessary nutrients like proteins, minerals, vitamins, and heart-healthy monounsaturated fats and omega-3 fatty acid,3 it also helps absorb essential nutrients from your food, such as carotenoids.4 And this low-sugar, high-fiber fruit is a must in your weight loss diet.
Lowers The Risk Of Metabolic Syndrome
Another study5 finds that people who consumed avocados:
- Ate more veggies and good dietary fiber
- Had a higher intake of vitamins such as E and K, potassium, good monounsaturated fats, and magnesium and a lower intake of extra sugar
- Had lower body weight, BMI, and central obesity, which is measured by the circumference of the waist, and higher good HDL cholesterol level, thanks to the monounsaturated fatty acids in avocado6
- Had 50 percent lower risk of metabolic syndrome
Now that you know why you should have avocados, let’s look at a few simple but delicious avocado smoothie and juice recipes
1. Avocado And Tomato Juice
This spicy, tart drink of avocados and tomatoes is very effective for cancer treatment. The monounsaturated fat in avocado enhances the absorption of lycopene or the cancer-fighting carotenoid in tomatoes.
Ingredients
- 4 medium-sized tomatoes, cut into small pieces
- 1 avocado, peeled, stone removed, and cut into small pieces
- 1/2 lemon, juiced
- 1 bunch fresh basil or parsley leaves
- Cayenne chili pepper powder
- Black pepper for taste
Preparation
Easy and quick, the juice is prepared by blending the tomatoes, avocado, and herbs together. The spices are to be added to the juice, stirred, and consumed immediately.
2. Avocado, Orange, And Carrot Juice
This yellow-orange juice of avocado, orange, and carrot will help you gain healthy fats and antioxidants to prevent many diseases. It provides 183 calories, 10.2 g fat, 2.4 g protein, 5.3 g dietary fiber, and 23.1 g carbs.
Ingredients
- 1/4 avocado, peeled, stone removed, and cut into small pieces
- 1 grated carrot
- 1/2 cup orange juice
- 1/4 cup water to mix
Preparation
The juice is prepared by blending all the ingredients until smooth. Pour it in a glass and garnish it with grated carrots.
3. Avocado, Pomegranate, Apple, Carrot, And Ginger Juice
This sweet and spicy juice is perfect for lowering LDL or bad cholesterol. When mixed with the antioxidant-rich pomegranate juice, avocado juice can reduce heart disease risk factors in patients with high cholesterol and triglycerides.
Ingredients
- 1/2 inch ginger
- 1 avocado, peeled, stone removed, and cut into small pieces
- 1 pomegranate, juiced
- 1 apple, chopped into small pieces
- 3 carrots, cut into small pieces
Preparation
- Grind the ginger into a paste.
- Blend the avocado, apple, and carrot.
- Mix the pomegranate juice with it. Keep blending until smooth.
- When smooth, mix the ginger paste and drink it immediately.
4. Avocado Lemon Smoothie
Avocado is a good immunity booster, thanks to the high fiber content and 18 of 22 essential amino acids in it. And it’s all the more potent when combined with the vitamin C-rich lemon juice and pineapple juice.
Ingredients
- 1/2 pineapple, cut into small pieces
- 2–3 lemons, juiced
- 1 banana
- 2 avocados, peeled, stone removed, and cut into small pieces
- A handful of spinach
- 1 tbsp coconut oil
Preparation
In one easy step, put them all in a blender, and blend well until smooth. The smoothie is ready to drink.
5. Avocado And Spinach Smoothie
When the collagen-boosting protein powder and the spinach rich in vitamin A and C are mixed with avocado, which is already great for your skin, you get a juice your skin would love.
Ingredients
- 1 avocado, peeled, stone removed, and cut into small pieces
- 1 banana
- 1 cup organic spinach
- 2 scoops fermented vegan protein powder
- 1 probiotic capsule
- 2 drops peppermint essential oil
- 3 drops lime essential oil
Preparation
Blend them all until smooth and drink it. For a better look, you can even top this mojito-like smoothie with hemp seeds and coconut flakes.
6. Mango And Avocado Juice
Mixed with mangoes, which have antioxidant compounds protecting against leukemia and colon, breast, and prostate cancer; a lot of fiber; and a good dose of vitamin C that helps lower serum cholesterol level, avocado juice becomes even more nutritious.
Ingredients
- 1 cup mango, peeled and cut into small pieces
- 1 avocado, peeled, stone removed, and cut into small pieces
- 1/4 cup milk
- 2 tbsps honey
- 2 tsps lime juice
Preparation
Blend the ingredients until smooth and serve in a glass with pieces of avocado or mango as topping.
Two Simple Things You Should Follow
- When you remove the skin of the avocado, make sure you peel it finely, so that the green flesh of the fruit near the skin is retained. This is what contains most of the nutrients.
- Rather than using sugar to sweeten your smoothie or juice, use a naturally sweet fruit or even honey, not sugar.
References
