Benefits of Avocado Juice – Of the many processed fruit juices, avocado juice is one of the most popular healthy drinks and is also liked by many people. The taste is sweet and delicious, and the way of making it is very easy to make this one fruit juice is almost always available in all shops that sell various fruit juices.
Avocado juice itself is rich in fatty acids and fiber which are healthy for the body. So there are many benefits of avocado juice that we can get if we consume it regularly. Want to know what are the benefits of avocado juice for the body?
Avocado Juice Ingredients
Ingredients for making avocado juice typically include:
- Avocado: You will need 1-2 ripe avocados, depending on the size of the avocado and the desired consistency of the juice.
- Liquid: You will need a liquid to blend the avocado with, such as water, almond milk, coconut milk, or coconut water. The amount of liquid you use will depend on the desired consistency of your juice.
- Sweetener: You may add a sweetener such as honey, agave, or maple syrup to taste if desired.
- Other ingredients: You can also add additional ingredients to your avocado juice such as fresh lime juice, fresh mint leaves, fresh ginger, or fresh cilantro.
Here is a simple recipe for avocado juice:
Ingredients:
- 1 ripe avocado
- 1 cup of water
- 1 tbsp of honey
- 1 lime juice
Instructions:
- Cut the avocado in half and remove the pit.
- Scoop out the avocado flesh and put it in a blender.
- Add water, honey, and lime juice to the blender.
- Blend the ingredients until smooth and creamy.
- Taste and adjust sweetness as desired.
- Serve chilled, garnish with mint leaves or lime wedges if desired.
It is important to note that this recipe is just a starting point and you can adjust the ingredients to suit your taste.
Potential Benefits
Avocado fruit itself can be processed in various ways, one of which is made into juice. This method can be an option for people who don’t like to eat the fruit directly. Avocado juice itself still contains some benefits for our health. According to a journal entitled Critical Reviews in Food Science and Nutrition, a serving of avocado weighing around 68 grams contains:
- Dietary fiber: 4.6 g.
- Total sugar: 0.2 g.
- Potassium: 345 mg.
- Sodium: 5.5 g.
- Magnesium: 19.5 mg.
- Vitamin A: 43 mcg.
- Vitamin C: 6 mg.
- Vitamin E: 1.3 mg.
- Vitamin K1: 14 mcg.
- Folate: 60 mg.
- Vitamin B6: 0.2 mg.
- Niacin: 1.3 mg.
- Pantothenic acid: 1.0 mg.
- Riboflavin: 0.1 mg.
- Choline: 10 mg.
- Lutein/zeaxanthin: 185 mcg.
- Phytosterols: 57 mg.
- High monounsaturated fatty acids: 6.7 g.
Avocado juice without any additions may taste a little bitter. Therefore, you can add a little sugar.
The benefits of avocado juice for health will be explained below:
1. Reducing the Risk of Heart Disease
Consuming avocado juice regularly, namely one fruit per day, is proven to help reduce the risk of heart disease. This fact has been revealed by a group of scientists from Pennsylvania State University in the Journal of Nutrition. The research subjects carried out randomized controlled eating activities. Where from this study, the researchers concluded that eating one avocado per day is associated with lower cholesterol levels in adults who are overweight or obese.
Studies have also found that avocados can help reduce oxidized LDL (low-density lipoprotein) cholesterol particles. In the same way that oxygen spoils food, like a piece of apple turning brown, researchers also say that oxidation is bad for the human body. Professor Penny Kris-Etherton in news.psu.edu revealed that when people eat avocados every day and include them in their diet, there are fewer LDL and solid particles than before.
2. Against Free Radicals Cause Various Diseases
Avocados contain important nutrients and high levels of antioxidants such as potassium, pantothenic acid, omega-3 fatty acids, and also biotin which can help fight free radicals that cause cancer and other diseases. In addition, the content of glutathione, vitamin C, and also vitamin D in avocados can also boost the immune system in fighting various diseases.
3. Maintain Skin Health and Prevent Premature Aging
Naturally, avocados contain antioxidants such as vitamin E, glutathione, and also biotin which can help keep skin healthy and supple. This has been proven in a study published by the British Journal of Nutrition. Where the study was conducted on 700 women to examine the relationship between skin conditions and fat intake as well as antioxidants.
Researchers in the study concluded that the intake of healthy monounsaturated fats, which are present in avocados, can help improve skin elasticity and also reduce the appearance of fine wrinkles due to aging. Therefore, avocado is one of the fruits that is often used as a mainstay ingredient in beauty spa treatments.
4. Supports Eye Health
In addition to the ingredients previously mentioned, avocado fruit also contains zeaxanthin and lutein compounds, which are two phytochemicals or chemicals that support eye tissue health. Both of these compounds can protect as antioxidants to minimize eye damage from UV rays. In addition, the monounsaturated fatty acids in avocados can also support the absorption of fat-soluble antioxidants, such as beta-carotene. Thus, adding antioxidant-rich avocado juice to your daily diet can help reduce the risk of cell damage from free radicals, which can lead to eye diseases.
5. Controls Blood Pressure
Avocados are rich in potassium, where the mineral is useful for controlling blood pressure and can prevent high blood pressure or hypertension. In addition, potassium is also good for regulating heart rhythms to keep them regular.
6. Increases Nutrient Absorption
The monounsaturated fatty acids present in avocados can help increase the absorption of carotenoids. So that it allows the body to absorb it 3 to 5 times more. Not only that, but consuming avocado juice regularly can also help absorb nutrients faster in some fat-soluble vitamins, such as vitamins A, E, D, and K.
7. Reducing the Risk of Cancer
One of the foods that can help reduce the risk of cancer is fruits and vegetables, including avocados. This is because avocados contain various nutrients and antioxidants such as oleic acid, vitamins C, E, and lutein which are good for inhibiting the growth of cancer cells. In addition, a study shows that various substances that are anticancer are also present in avocado seeds. However, the effectiveness of the benefits of this one avocado still needs further research. To minimize the risk of cancer, we need to live a healthy lifestyle. Starting from regularly consuming healthy food, not smoking, avoiding alcoholic beverages, and getting lots of exercise.
8. Prevent and Overcome Constipation
Constipation can occur because the body lacks fiber intake or doesn’t drink enough water. Therefore, to prevent and treat constipation, you can eat foods that are high in fiber such as avocados. To maximize the benefits of avocado juice for constipation, you are also advised to drink enough water and exercise regularly.
9. Prevents arthritis
Avocado fruit is a source of antioxidants that are useful for reducing inflammation in the body. A study revealed that eating avocados can prevent arthritis or arthritis. However, the benefits of this one fruit still need further research.
10. Helps Lower the Risk of Depression
As previously explained that avocados contain monounsaturated fats. Whereas consuming these fats has been proven to help reduce the risk of depression and balance fat intake. So it can help to control depression. The high amount of folate in avocados has also been shown to help keep brain chemicals, dopamine, and serotonin in balance.
11. Helps Prevent Gum Disease
Apart from being consumed as a fruit, avocados can also be processed into oil which can help prevent gum disease. This avocado oil can help soothe irritated gums because it contains a natural anti-inflammatory. A 2006 study published in the Journal of Periodontology found that a key ingredient in avocado oil may enhance its protective effect against periodontal disease.
12. Contains Potassium which is Beneficial to Health
Avocados contain potassium or potassium which is good for health. From data from the United States Department of Agriculture (USDA), 100 grams of avocado contains 485 mg of potassium. Then, according to longtime MedlinePlus, potassium can help nerves function properly and muscles contract and can help keep the heart rate regular. In addition, potassium can also help move nutrients into cells and waste products out of cells.
Consuming potassium from avocados can help offset some of sodium’s harmful effects on blood pressure. Low potassium levels can make muscles feel weaker, cramp, twitch, and even become paralyzed, and abnormal heart rhythms can also occur.
13. Improve Memory and Brain Health
Avocado juice is high in oleic acid, which is an omega-9 fatty acid that is associated with increased cognitive abilities. A study conducted in 2009 which was published in the Proceedings of the National Academy of Science in the United States found that the type of omega-9 acid present in avocados can improve memory and brain health.
Benefits of the Pregnancy Program
Fruits and vegetables do play an important role in fertility because they contain ingredients such as folic acid, vitamins, and antioxidants which are very important for the pregnancy program. One of the processed fruit that has benefits for pregnant women is avocado juice. Avocado itself is a fruit that is very easy for us to find, has a delicious taste, and is a fruit that is very suitable for consumption and processing to support the pregnancy program. Besides being good for pregnancy programs, avocado juice is also very good for the growth and development of the fetus and mother during pregnancy.
Consuming avocados regularly, the content in this fruit will help reduce the risk of developing hypertension, obesity, diabetes, and insulin resistance. For more details, let’s see an explanation of some of the benefits of avocado juice for the following pregnancy program:
1. Supports Success For Getting Pregnant When Undergoing IVF Programs
Avocados that contain unsaturated fatty acids will certainly have an impact on IVF programs to achieve high chances of pregnancy. According to Prof. Chavarro, a scientist revealed that dietary fat is related to the results of treatment in IVF. Then based on research conducted by Prof. Chavarro told 147 women undergoing IVF, he found a relationship between high unsaturated fat content and live birth rates. This means a high intake of monounsaturated fat is associated with a higher chance of pregnancy reaching 3 to 4 times than someone who only gets a little intake of unsaturated fat.
2. Rich in Nutrition
The content of folic acid, potassium, and fiber is indeed very useful for those of you who are carrying out a pregnancy program. Because folic acid will later reduce the risk of birth defects in the baby’s neural tube.
3. As an antioxidant
Avocado itself contains antioxidants that can counteract free radicals. Sometimes you don’t realize that this modern lifestyle can cause free radicals such as air pollution and fast food consumption can also affect fertility. Thus, foods that contain high antioxidants such as avocados are needed by the body.
4. Can Help Repair Egg Cells and Increase Sperm Count
Avocados contain zinc which can help increase sperm count and also sperm motility which functions to increase fertilization. Not only for male fertility but female fertility can also be felt with avocado juice. The WHO and also the Harvard School of Public Health recommend consuming avocados every day. This is because consuming avocados can reduce the risk of problems with egg cells by up to 70 percent. This means the benefits of avocado juice for the pregnancy program are too bad to miss.
5. Can suppress appetite
It should be understood that a stable weight can also affect fertility. Based on research, if you are obese or underweight, then this will make it difficult for you to achieve pregnancy opportunities. Because, a stable body weight, it will make our body have balanced hormones and the ovulation process can also run normally and not be hampered. So avocados can make us feel full, of course, they will also prevent us from consuming foods with unhealthy ingredients such as fast food or snacks that contain lots of flavoring.
How to make Avocado Juice
Here is a simple recipe for making avocado juice:
Ingredients:
1 ripe avocado
1 cup of water or milk (coconut, almond, soy, or cow milk)
1 tbsp of honey or agave (or sweetener of your choice)
1 lime or lemon juice (or to taste)
Instructions:
- Cut the avocado in half and remove the pit.
- Scoop out the avocado flesh and put it in a blender.
- Add water or milk, honey or agave, and lime or lemon juice to the blender.
- Blend the ingredients until smooth and creamy.
- Taste and adjust sweetness or acidity as desired.
- Strain the juice through a fine-mesh sieve or cheesecloth to remove any chunks or fibers.
- Serve chilled, garnish with mint leaves or lime wedges if desired.
Note: You can also add additional ingredients to your avocado juice such as fresh mint leaves, fresh ginger, or fresh cilantro. You can also add ice cubes to make it more refreshing
It is important to remember that the recipe is just a starting point and you can adjust the ingredients to suit your taste. Also, it is recommended to use ripe avocados to get the best taste, texture, and nutritional value.
