Supercharge yourself with this energising smoothie, which is packed full of health giving fatty acids and essential minerals. This quick and easy recipe is perfect for breakfast on the go. It has approximately 325 calories and a low glycemic load, so will help maintain a steady blood sugar. Not only that, the ingredients have anti-inflammatory properties. An anti-inflammatory diet can help reduce inflammation in the body, including inflammation related to acne and eczema, and can improve the condition of the skin generally.[pullquote]An anti-inflammatory diet can help reduce inflammation in the body, including inflammation related to acne and eczema, and can improve the condition of the skin generally.[/pullquote]
- 1 medium banana
- ½ of a Large Avocado
- 120ml Coconut Water
- 1 tablespoon coconut milk
- 120ml cup almond milk
- 1 tsp pure maple syrup (optional)
- tiny pinch sea salt
In hot summer weather it is important to stay hydrated, and we are all familiar with the advice to drink several glasses of water a day for better skin. However, hydration isn’t just about replacing water, it is also about replacing electrolytes — key minerals such as potassium and sodium that are lost through sweat and fluid loss. Avocado, banana and coconut water are absolutely fantastic at replenishing these lost minerals.
That is not the only nutritional benefit of this smoothie. Yesterday’s blog post about Essential Fatty Acids pointed out the importance of having a variety of different fatty acids in the diet – both the essential and the non-essential variety. Avocados are a great example of exactly why such variety is important, for whilst not all the fats in avocado are technically essential they still have uniquely, beneficial properties.[pullquote]Research has shown that the fat contained in avocado has proven health benefits.[/pullquote]
Research has shown that the fat contained in avocado has proven health benefits. The unique health giving properties of avocado fat is down to three main factors. First, avocado fat is high in phytosterols. These help to lower cholesterol and help to keep inflammation under control. The anti-inflammatory benefits of these avocado fats have been specifically studied in relation to arthritis.
The second unique property of avocado fat is that it contains polyhydroxylated fatty alcohols (PFAs). PFAs are commonly found in ocean plants but it is unusual to find PFA’s in land plants—making the avocado unique in this regard. Like phytosterols, PFAs have significant anti-inflammatory benefits.
Third, avocados contain an unusually high amount of the fatty acid oleic acid. Over half of the total fat in avocado is provided in the form of oleic acid. Oleic acid helps increase our absorption of health-giving fat-soluble nutrients such as carotenoids. As a monounsaturated fatty acid, it has also been shown to help reduce the risk of heart disease.