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Do you love avocado for its creamy, melting taste? you are really right to eat it often. This smooth-fleshed fruit is packed with nutrients to keep you healthy.
But in addition you can make him your beauty friend. Let me tell you, in smoothies and juices, it’s even better.
Discover other ways to consume avocado in this article plus 5 benefits that you cannot imagine.
The composition of the lawyer
Your avocado smoothie contains the following nutrients:
La vitamine K
Vitamin K is a vitamin that is involved in blood clotting. It is fat soluble. It is subdivided into 2 sub vitamins including vitamin K1 and vitamin K2. Vitamin K1 is of plant origin while the second is usually of animal origin.
This vitamin is involved in blood clotting by helping the formation of blood clots (in case of bleeding for example) to stop the bleeding.
Vitamin K cannot be absorbed by people with bowel-related problems. Lack of this vitamin can lead to osteoporosis.
Vitamin K also works in the functioning of other vitamins. For example, vitamin K works with vitamin D in bone building and overall calcium balance.
B vitamins
Called B vitamin complexes, B vitamins play an essential role in metabolism. They act on the functioning of the immune system, on the energy that we need.
They also allow the body to properly assimilate the proteins, fats and carbohydrates consumed. Thanks to their functions, our skin is beautiful and protected. They also act in the balance of the nervous system (1).
The folate (vitamin B9) in avocado is involved in DNA synthesis and in the production of red blood cells. It also plays an important role in the nervous and immune system.
To read: A little celery juice to fill up with vitamins
Unsaturated fatty acids
Avocado is made up largely of unsaturated fatty acids. We divide fats into 3 families. Unsaturated fatty acids which come from the plant world and which include avocado.
Monounsaturated fatty acids which are of animal origin and trans fats which are obtained by chemical processes to meet the needs of the food industry.
Unsaturated fatty acids are involved in hormonal synthesis. They also provide energy to the body. These fats also fight high blood pressure.
Lutein
lutein is an antioxidant found in avocado. It is from the carotenoid family. It supports eyesight by protecting it from macular degeneration. Macular degeneration develops with age and eventually leads to cataracts.
To read: Why drink carrot juice?
Fibres
avocado is rich in dietary fiber. When you consume a diet rich in fiber, you promote the elimination of waste products through the stool.
Dietary fiber is made up of soluble fiber and insoluble fiber. The fibers contained in avocado are insoluble and soluble unlike many nutrients.
Insoluble fiber keeps its properties intact as it passes through the digestive tract. These fibers will instead absorb water instead of being absorbed by water. This will promote the softening of the stool.
antioxidants
Avocado is rich in antioxidants including oleic acid. A diet rich in antioxidants protects against degenerative diseases.
The benefits of avocado
A laxative on hand
The fibers contained in avocado will, after consumption, cover the inside of the stomach to protect it. This will facilitate the evacuation of waste.
In addition, insoluble fibers give the feeling of satiety when consumed. This will allow you to eat little and lose weight more easily when dieting.
By consuming avocado regularly, you prevent irritable bowel symptoms and colon cancer. It is considered that 100 g of avocado contains 6,7 g of fiber.
Fiber is also important in the diet of people with type 2 diabetes. They help to maintain a good level of glucose in the blood. In addition, they reduce the risk of arterial hypertension in diabetics.
For beautiful skin
Your body makes collagen from fibroblasts. The collagen allows the hydration of your skin, its elasticity, its suppleness, its softness. After 25 years, the production of collagen in the body declines, resulting in aging of the skin.
The elastin and the glycoproteins contained in the collagen provide anti-aging functions by the cohesion of the tissues and a great elasticity of the skin.
By consuming foods that promote collagen formation, we indirectly activate greater collagen production for the beauty and protection of our skin. The avocado through the formation of collagen it induces will help you keep beautiful skin.
In addition, avocado contains vitamins A, C and E which are important sources of nutrients in the protection and rejuvenation of the skin.
By its unsaturated fatty acids, avocado is a good remedy against dry skin because it allows good hydration of the skin.
In protecting people living with diabetes
Unlike insoluble fiber, soluble fiber passing through the digestive tract dissolves (2). These fibers break down into a gelatinous substance which will cover the digestive tract. The gelatinous substance will capture the bad fats consumed during the diet.
This will help reduce blood cholesterol levels. It will also limit the absorption of glucose. Diabetes results from chronic excess glucose in the blood.
It is actually a disorder of carbohydrate metabolism. By consuming the avocado juice, the soluble fibers will allow the excess glucose to be trapped, allowing a regulation of the sugar level.
Diabetes sometimes leads to vision problems or cardiovascular disease because the excess glucose will cause the vessels to harden and the blood to clot (3).
To read: All the benefits of fennel juice
In the prevention of cardiovascular disease and hypertension
The monounsaturated fatty acids contained in avocado are a good source of nutrients to maintain and protect the cardiovascular system.
In a study of 15 male rats, they were given avocado to measure the effect of the fat components of avocado on hypertension.
After 5 weeks, the avocado-fed mice saw their triglycerides drop by 27% while the rest of the mice did not undergo any changes. In addition, LDL cholesterol (the good cholesterol) has increased by 17% (4).
The researchers concluded that the nutritional compounds in avocado help protect or prevent high levels of triglycerides in the blood. They also allow the reduction of bad cholesterol.
Which is of interest in the prevention of hypertension and cardiovascular disease.
Avocado juice and smoothie recipes
There are a multitude of varieties of avocados. For a good smoothie, prefer avocados that are firm, but not hard. When the avocado is tough, it means it had not reached maturity before it was picked. In the case of the smoothie, we will use a blender for a mini blender
The pulp in this case does not taste so smooth and delicious. It certainly does not contain all the nutritional properties.
If your avocado feels soft enough to the touch, don’t buy it. There would in fact be a good chance that it would be inedible, the decomposition of the fruit having started. Your juice will be worse.
Some people rely on the color of the skin, but this is not always obvious because the color of the skin depends on the varieties of avocado. I check my lawyers by touch before choosing them.
To read: Our best worm juices (excellent for your health)
Avocado smoothie with milk
You will need:
- 2 lawyers
- 1 cup of milk
- 4 tablespoons of honey
- 1 pincée de cannelle
Preparation
- Cut your avocados in half after washing them
- Remove the pit and remove the pulps
- Add them to the blender with your cup of milk
- Mix for a few seconds
- Then add the honey and cinnamon then mix a second time
- Pour the contents into a glass and wait a few seconds for the foam to descend.
- You can add ice cubes to it.
Nutritional value
This simple recipe will allow you to replenish your energy with the nutritional values of honey, milk and avocados.
Avocado juice with orange juice and banana
You will need:
- ½ lawyer
- ½ banana
- orange
- ½ cup of spinach
Preparation
Wash and cut your ingredients. For a smooth taste, put your orange slices for a few hours to freeze.
Pour everything into your blender
Reduce food until the food is well incorporated and the texture is smooth to your liking (5).
Put it in the fridge or eat it right away.
Nutritional value
To avoid recurring constipation, this smoothie is strongly recommended. It allows you to consume a lot of fiber in a delicious drink because more and more our fiber diet is poor.
Diabetics according to doctors need a daily intake of 25-50 grams of fiber per day. This smoothie is perfect for them to make their daily fiber portion.
Conclusion
If you need good fat to balance your diet, avocado juice is highly recommended. It will also help you limit the risk of constipation, ulcerative colitis.
It is one of the foods with good fats that you can consume with peace of mind in case of cardiovascular problems or diabetes.
Do you know of any other avocado smoothie recipe? Our team will be delighted to hear from you.