April — Monthly Recipe AVOCADO SMOOTHIE
Vitamina de Abacate
This recipe is inspired from my recent trip to Brazil where avocados are enjoyed as a sweet option rather than savoury. This simple fruit is packed with healthy nutrients and below are some it’s amazing benefits!!
Health benefits of this recipe choice
Nutrient-rich: Avocados are packed with essential nutrients. They contain vitamins such as vitamin K, vitamin E, vitamin C, and B vitamins like folate (important for cell repair), as well as minerals like potassium (critical for heart health), magnesium, and copper.
Healthy Fats: Avocados are notably rich in monounsaturated fats, particularly oleic acid, which is beneficial for heart health. These healthy fats can help lower bad cholesterol levels (LDL) while increasing good cholesterol (HDL) levels, thereby reducing the risk of heart disease.
High in Fiber: Avocados are a great source of dietary fiber, which is essential for digestive health. Fiber aids in maintaining bowel regularity, prevents constipation, and may contribute to weight management by promoting satiety.
Antioxidant Properties: Avocados contain antioxidants such as lutein and zeaxanthin, which are essential for eye health. These antioxidants help protect the eyes from age-related macular degeneration and cataracts.
Blood Sugar Regulation: Despite their creamy texture and slightly sweet taste, avocados have a low glycemic index, which means they have minimal impact on blood sugar levels. This makes them suitable for individuals with diabetes or those aiming to manage their blood sugar levels.
Weight Management: While avocados are calorie-dense due to their fat content, studies suggest that including them in a balanced diet may aid weight management. The monounsaturated fats and fiber in avocados can promote feelings of fullness and satiety, potentially reducing overall calorie intake.
Skin Health: The healthy fats and antioxidants in avocados can contribute to healthy, glowing skin. They may help protect the skin from UV damage, improve skin elasticity, and promote wound healing.
Brain Health: The monounsaturated fats in avocados are beneficial for brain health and may help improve cognitive function. Additionally, the folate content in avocados is important for brain development and may help reduce the risk of cognitive decline.
Anti-inflammatory Properties: Avocados contain various compounds with anti-inflammatory properties, including vitamins E and C, as well as carotenoids. Consuming avocados regularly may help reduce inflammation in the body, which is linked to numerous chronic diseases.
Overall, incorporating avocados into a balanced diet can provide an array of health benefits, contributing to overall well-being and reducing the risk of various chronic conditions. However, it's essential to consume them in moderation, as they are energy-dense due to their fat content.
Ingredients:
1 small avocado
400ml milk/almond milk
A few drops of lime
Chia seeds
Optional: Honey to sweeten
Preparation:
Combine all the ingredients in a blender and blend until smooth. Now how easy is that??