This is a perfect blend of fruits and greens that will for sure tickle your taste buds. It is tasty and good for you if you are also trying to lose weight. Avocado in the smoothie will provide you good source of protein as well as other nutrients. It is important to not skip avocado in this recipe. Low fat yogourt in the recipe gives the smoothie a nice smooth consistency and add only few calories to this wight loss smoothie. You will need a good blender to make this yummy and healthy smoothie.
I used Ninja professional blender for this recipe which does not leave any chunks and make a smooth smoothie.
1. Health Benefits of Avocado
Avocado has been classified as a flowering plant of the family of lauraceous, it is widely found in the American continent. Avocados are packed with potassium, monounsaturated fatty acids, and fibre that also helps in lowering cholesterol levels. Here are some of the benefits of avocados:
1.1 Helps fight cancer
This fruit is a good source of antioxidant carotenoids like, that of alpha carotene and beta kryptoxanthin and other antioxidant that help protect the body’s cells against cancerous changes and radical damages.
Studies have proven that monounsaturated fat that is in avocado can help with carotenoid absorption and the vitamin C found in it can protect you against many non-hormonal cancers.
1.2. Healthy eyes
The fruit helps to keep your eyes sharp and healthy, this is because avocado contains carotenoids and for example, lutein and zeaxanthin, which help to protect your eyes against waterfalls, eye maladies that are identified with age and macular degeneration, which is a condition that is often caused by free radicals that gather in the tissues of the eyes. The cell reinforcement action of those uncommon carotenoids kills the impact of these free radicals.
1.3. Helps manage weight
A half avocado is loaded with 3.4 grams of fiber which is both soluble and insoluble and helps your body digestive system function smoothly. This soluble fiber helps slow the breakdown of carbohydrate in your body, meaning keeping you filled for a longer time, therefore not giving you the chance to consume more calories to add to your weight.
1.4. Healthy skin
Avocado is good for the skin, this is because the monounsaturated fats in it improves your skin tone and appearance as well, it helps you maintain a good moisture level in the epidermal layer of your skin that makes it soft and healthy.
1.5. Help with constipation
Though it has a creamy texture, it is high in fiber and this can help improve your digestion and help regulate bowel movement which will help in the prevention of constipation.
1.6. Liver care
Avocados are great at decreasing liver harm, it has certain natural exacerbates that assist in enhancing liver well being. And because liver harm is usually caused by Hepatitis C, discoveries from a recent research recommend that avocados can play a vital part in conditioning and shielding your liver from a wide range of complications.
2. Health Benefits of Mangoes
Mangoes are juicy and very delicious and have numerous healthy benefits you should know about. They belong to the anacardiaceous and are from the natives of South Asia.
When you eat mango, you just feel great and would want to eat more and even want to eat the seed too. Below are some of the surprising benefits of mango fruit.
2.1. Serves as a skin cleanser
Mango helps to add freshness to your face and it clears the clogged pores that can cause acne. All you must do is slice the mango and place the pieces on your face for about 15 to 20 minutes and then take a shower. You can also mash the mango with honey and milk as you use it as body scrub and this will help keep your skin moisturized and smooth.
2.2. Prevents heart disease
According to study reports, mango is a fruit that is rich in beta carotene that helps fight free radicals that cause heart diseases. They also contain phytochemicals which has a good effect on the body glucose, reduces fat and controls blood sugar.
2.3. Helps fight cancer
Mangoes contain a unique antioxidant and other minerals like ascorbic acid, terpenoids, carotenoids and polyphenols which are good cancer-prevention agents. A couple of studies have shown that mango is loaded with a substance that help suppress breast cancer and eliminate growth of colon and liver cancer cells.
2.4. Manage weight loss
When you eat mango, you tend to get full because of the nutrients found in it, it boosts your digestive system and lets your body burn calories as, it helps you lose weight.
2.5. Strengthens your immune system
There is vitamin A, C and other carotenoids in mango that help keep your immune system healthy and function as it should.
This might actually look surprising but yes this little Popeye’s favorite vegetables can actually work miracles, one might ask how? The reason is simply the fact that the green on the leaf is overflowing with protein.
Protein is a nutrient that aids post-pump muscle recovery and growth. And the more muscle mass you have, the more calories you burn at rest.
Spinach is high in niacin and zinc, as well as protein, fibre, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
4. Health Benefits of Banana
Bananas are of great benefit to your health, probably way beyond what you might imagine. They possess numerous nutritional benefits and are very good at boosting your digestion and improving heart function. Some other benefits are outlined below.
4.1. Good source of energy
A normal-sized banana is said to contain about 145 calories. Bananas are considered by many professional athletes and coaches to be “a healthy source of natural energy”. Apart from this, bananas are also known for being very efficient at controlling weight gain and this is because its rich fiber content gives you a feeling of satisfaction and reduces your desire for more food.
4.2. Aid in digestion
Bananas are also highly helpful in the digestion process. They are rich in fiber which helps to ease bowel movement and reduce constipation and also help in relieving acidic influx in the stomach and prevent heart burn. Further studies have even pointed out that bananas coat the lining of your stomach, which in turn can reduce your risk of developing stomach ulcers.
4.3. Strengthen your immune system
Finally, bananas play a big role in boosting your immune system and are said to help in preventing kidney cancer as well as protecting your eyes from macular degeneration. Further studies have also shown that the antioxidants in bananas help the immune system to repel free radicals and other harmful germs.
5. Mango Green Smoothie for Weight Loss
This smoothie is very easy to prepare and does not take much time. Like for other smoothies, this smoothie also require a blender or food processor to prepare it.
2 Medium sized Bananas
1 Mango sliced. You may replace it with frozen mango chunks if you do not find fresh mango.
1 Cup Frozen Spinach
1 Avocado (small to medium sized)
1 Cup low fat yogourt
Add banana, one mango slices, one cup frozen spinach, one avocado and one cup low fat yogourt to the blender. Turn on the blender to blend all ingredients to make nice green smoothie. If you find that the smoothie is not sweet to your liking, then you can add some honey.
I sometimes substitute the frozen spinach with fresh spinach if it is available in my kitchen when I am preparing the smoothie.
You may also add some workout in your daily activities to have a nice toned body.