The avocado is a rather unique fruit. It is a fruit that is native to Mexico and stems back to 10,000 BC. It thrives in warmer climates, so the avocados obtained in the UK are going to be imported.
Avocados are creamy and smooth. They are most commonly known for being used as the base for guacamole. They are also excellent for use in smoothies, where they work best with other creamy “base fruits” (banana, mangoes, pears) for a high-energy green smoothie that will satisfy you and keep you going for hours.
One mistake often made when starting to produce smoothies with avocados is to use too much. Just try blending a whole avocado with banana, pineapple and a handful of spinach - you will need a spoon rather than a straw! That is why avocado is best used as a supplemental ingredient. Remove the stone and skin, cut into quarters and use either one or two pieces. Avocados also freeze really well, so if you’ve over purchased and don’t want to eat fresh, then cut them up and freeze. Whenever you fancy a rich creamy smoothie just pop in a piece of avocado straight from the freezer. This is what we do and why we always have plenty available in our juice bars.
While most fruit consists primarily of carbohydrate, avocado is high in healthy fats.
Avocados are an excellent source of monounsaturated fat and vitamin E. However, be aware that avocados are high in calories due to this high fat content. Half an avocado counts as one portion of your 5-a day and if you are watching your weight you might want to consider limiting the number of avocados to two per week, while increasing the portions of other lower calorie fruits and vegetables.
Avocados have more soluble fibre than other fruit and contain a number of useful minerals such as iron, copper and potassium. They are a good source of the B vitamin and folate.
100g of avocado contains about 19g of fat, of which 12g are monounsaturated fats (only 4g of saturated fat). It also contains the following vitamins and minerals:
Vitamin K: 26% of the recommended daily allowance (RDA)
Folate: 20% of the RDA
Vitamin C: 17% of the RDA
Potassium: 14% of the RDA (more potassium than bananas!)
Vitamin B5: 14% of the RDA
Vitamin B6: 13% of the RDA
Vitamin E: 10% of the RDA
It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin)
The guidance around the types of fat we should be consuming for a healthy diet is ever changing. Currently, it is recommended that we choose unsaturated fats such as monounsaturated fat (like that found in avocados) as they are supposedly better for heart health than saturated fat.
Research suggests that monounsaturated fat helps to protect against heart disease and lowers blood pressure. The oils provided by an avocado include oleic acid and linoleic acid and are therefore recommended as part of a balanced diet to prevent the build up of high cholesterol.
There is benefit in the high fat content because it can increase the feeling of being full, which is why it is such an excellent choice to go in a lunchtime smoothie.
However, as research has developed, the avocado has been commended as a good example of a nutrient dense food. Alongside the benefits outlined above, they are a rich source of antioxidant vitamin E, plus a group of carotenes which are thought to help keep the eyes healthy.
Avocados in our Smoothies
Avocado is always available from our standard range of smoothies, in the Blood Booster. It also regularly features in one of our juice specials, as shown below. If you are a particular fan of avocado you can also add it to any of your favourite juices or try substituting for another ingredient. Just ask our staff for help!
Carrot, Apple, Avocado, Beetroot & Lemon
Apple, Cucumber, Avocado & Banana
Ready, Set, Go
Avocado, Pineapple, Spinach, Spirulina and Apple
Avocado, Lime, Apple, Courgette, Broccoli & Cucumber
Avocado, Pineapple, Banana, Orange Juice, Bee Pollen & Coconut Water