Healthy Fruit Juice: Avocado with Kiwi And Pear Juice

Juice Ya Parachichi

Avocado kiwi and pear juice 1

Makes: 2 servings

Ingredients:
1 big avocado
1 pear
2 ripe, sweet kiwis
1 -2 tablespoons of sugar or to taste
About 1 glass cold water or more
Ice cubes to taste {optional}

Avocado kiwi and pear 2

Method:
A} Wash all your fruits, peel and cut them into pieces

Avocado kiwi and pear

B} Combine all the ingredients in a high-speed blender and blend until smooth
C} Strain and pour into a jug or bowl
F} Chill in the fridge for about 30 minute to 1 hour before serving the juice or add ice cubes for immediately serve {optional}
I} Serve in glasses
Avocado kiwi and pear juice
Enjoy!

Tips:

How can you tell if an avocado is ripe
Gently squeeze the fruit.

1} When you press the avocado, if it is ripe, it should yield to a minimal amount of pressure. The skin should “give” slightly but should not remain indented.

2} If the avocado feels mushy, it has become overripe.

3} If the avocado feels firm, it is still under ripe.

The Above Tips Applies To Kiwi Fruits And Pear Fruits

 

You May Also Want To See Other Juice Recipes:

Delicious And Refreshing Watermelon Juice
Refreshing Strong Tamarind Juice
Refreshing Cantaloupe And Watermelon Juice
Yummy Fresh Carrot And Orange juice Recipe
Homemade Fresh Fruit Strawberry Juice
Freshly Squeezed Orange Juice

 

HEALTH BENEFITS OF AVOCADO

Avocado is a fruit that is often avoided because of its high fats content. Together with that perception, the numerous health benefits are also overlooked. It’s time we take a good look at the healing virtues of this fruit:

Bad breath:
The avocado is one of the best natural mouth wash and a remedy for bad breath. It is effective in removing intestinal putrefactions or decomposition which are the real cause of a coated tongue and this unpleasant condition.

Beauty aid:
The oil extracted is widely used in preparation of beauty products. These include creams, cleansers and moisturizers to prevent the ageing effect of dehydration; bath oils, shampoos, scalp conditioner and hair tonic.

Blood pressure:
The high potassium and folate content in avocado helps to regulate blood pressure, protecting your body against circulatory diseases, heart problems and stroke.

Cholesterol:
An avocado contains oleic and linoleic acids that are effective in lowering the LDL cholesterol and increasing the healthy HDL cholesterol.

Duodenal ulcer:
The blandness of this fruit (and papaya) is comforting and soothing to the hypersensitive surfaces of the stomach and duodenum. Its abundant nutrient and enzymes are an effective remedy to treat these ulceration.

Eyesight/vision:
The potent anti-oxidant content in avocado helps neutralize free radicals that are important for improving eyesight and prevent eye problems like astigmatism, cataracts and glaucoma.

Fetal development:
The high folate content is important and necessary for healthy fetal cell and tissue development.

Immune system:
Regular consumption of avocados strengthens the body’s immune system.

Increases absorption of phytonutrients:
Studies have proven that when even a small amount of avocado is consumed together with other fruits and vegetables, the absorption of phytonutrients are a few times higher than when consumed on its own. This alone makes it worthwhile to be eating avocados regularly.

Kidney stones:
Consumption of the high-potassium content fruit helps to reduce urinary calcium excretion, lowering the risk of stones forming in the kidney.

Morning sickness:
The vitamin B6 helps relieve nausea and queasiness associated with pregnancy.

Muscle and nerve:
The high potassium content helps balance our body’s electrolytes, aids muscle activity, nerve function and energy metabolism.

Prostate cancer:
Studies have shown that certain unique phytonutrient substances in avocados have been known to help prevent the growth of prostate cancer cells and may even help repair the damaged cells.

Psoriasis:
The avocado oil is beneficial in the treatment of psoriasis. Apply regularly on affected parts to remove the scales.

 

Health Benefits of Kiwifruit
What fruit provides 273% of the daily recommended amount of vitamin C in every one-cup serving – five times that of an orange, and is a natural immune booster that staves off colds and flu? It’s kiwifruit, of course! Its vitamin K amount is impressive, too – best known for its role in helping blood clot, or coagulation, properly and providing an 89% daily value.

Kiwifruits contain good amounts of vitamin A (great for skin, bone, and tooth development, and protected vision, including protection against macular degeneration), and vitamin E (twice the amount found in avocados, with nearly half the calories), along with potassium to balance the body’s electrolytes and limiting hypertension and high blood pressure. The copper in kiwifruit is especially good for children, supporting healthy development in infants, especially in the areas of bone growth and brain development, and also for the formation of healthy red blood cells and building immunity against disease.

Kiwifruit is also one of the few foods rich in vitamin B6, which supports the immune system. B6 is particularly important for healthy fetuses and pregnant or breastfeeding women. The folate in kiwifruit protects against birth defects, heart disease, and cancer; healthy amounts of fiber keep the system running smoothly, reducing the risk of diverticulitis and carcinogens in the body. Finally, the antioxidant power in kiwifruits delivers similar effects when it comes to neutralizing free radicals that can damage cells and cause inflammation and cancer.

However, consume kiwifruit in moderation because it contains fructose, which may be harmful to your health in excessive amounts.

 

The Nutritional Side to Kiwis

While we credit apple as the miracle fruit, kiwi too is loaded with essential vitamins and minerals and works in many ways to give you a nutritional boost. Here are some pointers –

1. High Source of Vitamin C

If you thought that lemons and oranges were the highest sources of Vitamin C, then think again! According to the nutritional break-up of kiwi fruit, per 100 grams contain 154 percentage of Vitamin C, which is almost twice that of lemons and oranges. Vitamin C acts as powerful antioxidant, eliminating free radicals that could cause inflammation or cancer. It also helps in boosting the immunity of the body against harmful pathogens.

2. Sleep Inducer

Having trouble sleeping? According to a research done by Taipei Medical University, “Numerous studies have revealed that kiwi fruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders.” It is said that having two kiwi fruits one hour before bedtime can help immensely in inducing sleep.

3. Good Source of Dietary Fiber

This exotic fruit is loaded with dietary fiber, which helps in the prevention of numerous diseases. According to a study done by the University of Leeds, “Increasing consumption of fibre-rich foods can lower risks of both cardiovascular disease (CVD) and coronary heart disease (CHD).” According to researchers at the University of Massachusetts Medical School, high fiber foods keep one full for longer and control metabolic markers like blood pressure, cholesterol and blood sugar. It also facilities weight loss and is often recommended to diabetics.

4. Helps in Digestion

Kiwi fruit contains an enzyme known as actinidain which is known for its protein dissolving properties, similar to that of papain in papaya. This is the reason why it is commonly used as a meat tenderiser. Moreover, it helps in the digestion of proteins in the body and is also known to help patients suffering from irritable bowel syndrome.

5. Good Source of Folate

It is not without reason that the Chinese valued kiwi for its medicinal properties. It is a good source of folate, which is said to be beneficial for pregnant women because it helps in the development of the foetus, making it healthy. It is also considered to be good for growing children.

6. Powerhouse of Vitamins and Minerals

Kiwi fruit is loaded with vitamins and minerals such as Vitamins A, B6, B12, E, and potassium, calcium, iron and magnesium. These contribute collectively to the proper functioning of the body such as blood circulation through the vessels, fight stress, iron absorption for healthy bones and teeth, good vision, etc. The high levels of potassium, 312 mg per 100 grams, help in maintaining blood pressure whereas magnesium helps in the nerve and muscle functions.

7. Beautiful Skin

Kiwi is alkaline in nature, which means it helps in countering the effects of acidic foods that we quite often consume. A healthy body is one which has a good pH balance, which helps in keeping you active, full of energy, and with a youthful skin. The vitamins prevent in kiwi (C and E) are said to be great for the skin as they act as antioxidant, preventing skin degradation. Take a few slices and apply them on your skin for good results.

 

 

Pear Nutrition Facts

Pears, which have the species name Pyrus communis, are a member of the Rosaceae plant family. Pears are considered a pomaceous fruit grown on a number of different pear trees. Today, many different species of pears are eaten around the world.

Some evidence shows that pears have been eaten since prehistoric times, especially in China where they’ve been cultivated for 3,000 years. Even centuries ago, populations knew that pear nutrition benefited digestive health and could be used to promote regularity, fight dehydration and even reduce fevers.

 

 Pear Nutrition Health Benefits

1} High in Fiber

With over five grams of fiber in every pear, pears are the ultimate high-fiber food and a great way to make sure you’re covering your bases of 25–30 grams daily. Fiber contains zero digestible calories and is a necessary element of a healthy diet since it helps sustain healthy blood sugar levels and promotes regularity.

One of the most researched aspects of pear nutrition is pears’ compound called pectin fiber. Pectin fiber is more than just a regulator; it’s a type of special beneficial fiber that’s water-soluble and helps lower cholesterol and increases digestive health.

Apples are usually known for providing pectin, but pears are actually a better source. As a soluble fiber, pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination. This means pear nutrition benefits the body’s detoxifying capabilities, helps regulate the body’s use of sugars and cholesterol, and improves gut and digestive health.

2} High Source of Immune-Boosting Vitamin C

One pear provides a good dose of the daily vitamin C you need, a powerful antioxidant that fights free radical damage and lowers oxidative stress. Vitamin C is sometimes even called the most powerful vitamin on the planet! One fresh, medium-sized pear contains about 12 percent of the recommended dietary allowance for vitamin C (also called ascorbic acid), which is beneficial for protecting DNA, stopping cell mutation, maintaining a healthy metabolism and repairing tissue.

Pear nutrition benefits your skin too. Vitamin C from high-antioxidant foods like pears helps increase skin’s immunity and has anti-aging effects because it promotes skin cell renewal. Vitamin C foods also help heal cuts and bruises and guard against a number of age-related and infectious diseases.

3} Provides Antioxidants

In addition to vitamin C, pear skins (or peels) also contain important phytonutrients, including polyphenols, phenolic acids and flavonoids, that can help ward off disease formation, so don’t peel your fruit! In fact, when researchers studied the antioxidant capacity of pears and apples, they found that diets that included the fruit peels had a significantly higher level of healthy fatty acids (higher plasma lipid levels) and antioxidant activity than diets that discarded the peels and only ate the fruit’s pulp.

Diets high in fresh fruit, including pears, have also gained a lot of attention for having anti-inflammatory and cancer protective effects — due to their high levels of essential nutrients like vitamin C, antioxidants and phytochemicals. Those essential nutrients and antioxidants make pears one of the better anti-inflammatory foods around.

Another important way pear nutrition benefits you? Pears also have antioxidant and anticarcinogen effects thanks to glutathione, a “super antioxidant” known to help prevent cancer, high blood pressure and stroke.

According to studies by the National Cancer Institute, consuming fresh fruit daily shows positive effects on the body’s ability to prevent cancer growth, reduce inflammation, remain in pH balance, decrease oxidative damage to lipids and improve antioxidant status in healthy humans. It’s also true that eating more fruits and veggies is the best way to detox your body of harmful substances and toxins. This is the primary reason that every year U.S. national policymakers set a national dietary goal to increase fruit and vegetable consumption among both children and adults.

4} Can Help with Weight Loss

Fruit and vegetable intake has been proposed to protect against obesity, according to extensive research. Over and over we see that the more fresh vegetables and fruit someone eats, the less likely she is to gain weight and struggle to maintain her health.  Longitudinal studies among overweight adults find that a high-fiber diet coming from fruit and vegetable consumption is associated with slower weight gain, likely because fruits and vegetables are so nutrient-dense and low in calories. A pear is a great filling, hydrating snack that won’t weight you down — plus it’s easy to toss one in your bag and take it along with you during a busy day.

5} Helps Improve Heart Health

One of the most noteworthy pear nutrition benefits? Higher fruit intake is linked with lower rates of heart disease. Epidemiological studies show a correlation between a diet high in fruit and vegetables and a lower risk for cardiovascular diseases, heart attacks and strokes. The beneficial effects of fruits and vegetables are probably due to the presence of antioxidant phytochemicals that keep arteries clear, lower inflammation and prevent high levels of oxidative stress. We also know that the specific type of fiber found in pears called pectin is very useful in helping to lower cholesterol levels naturally.

When researchers from Johns Hopkins Bloomberg School of Public Health followed adults over a 15-year period, they found that overall greater intake of fruits and vegetables was associated with lower risk of all-cause death, cancer and cardiovascular disease, which supports the general health recommendation to consume multiple servings of fruits and vegetables (ideally five to nine a day of different types). There’s also evidence accumulating for fruit having a protective role in strokes, chronic obstructive pulmonary disease, diverticulosis and hypertension too.

6} Improves Digestion

As a high-fiber food that provides essential nutrients, eating more pears is a great way to prevent or treat digestive issues. In fact, adding more fiber to your diet from whole foods is the best natural constipation relief remedythere is. Pear nutrition benefits digestive health because of the pectin found in pears, which is considered to be a natural diuretic and has a mild laxative effect. This means either eating whole pears (including the skin), blending them into a smoothie or drinking pear juice can help regulate bowel movements, prevent water retention and decrease bloating.

Higher fruit intake is also correlated with better general digestive health, especially of the colon. The phytonutrients found in pears and other fruit protect the digestive organs from oxidative stress, help alkalize the body and balance pH levels. Eating more pears might also be beneficial as a natural hemorrhoid remedy and treatment.

7} Helps Fight Diabetes

Although pears and other fruits or vegetables contain natural sugars in the form of the fructose, higher fruit and vegetable intake is inversely associated with diabetes incidence, especially among women. After following over 9,600 adults ages 25–74 for about 20 years, researchers from the Centers for Disease Control and Prevention found that eating five or more combined fruits and vegetables daily significantly cut the risk of diabetes formation. Researchers now know that certain flavonoids in fruits, including pears, can improve insulin sensitivity, which is key for preventing and treating diabetes in addition to weight gain.

Pears are considered a fruit low on the glycemic index. Each one has about 26 net grams of carbs, but because of the high fiber content in pears, they unleash sugar into the bloodstream slowly and therefore have a low glycemic load. Compared to eating packaged sweets filled with refined sugars that can negatively impact blood sugar levels, eating pears instead is a great way to appease your “sweet tooth” naturally without negative impacts.

8} Makes a Good Pre- or Post-Workout Snack

Like all fruit, eating pears can provide you with a quick boost of energy before a workout. Pears are a natural source of fructose and glucose that the body uses quickly to enhance physical performance, concentration and stamina, which makes pears excellent pre-workout snacks. You also need glucose after a workout to replenish glycogen reserves and help heal muscle tears, so consider having a pear along with a healthy source of protein as a post-workout meal or snack following exercise.

9} Helps Maintain Bone Health

Pears are a good source of two nutrients key to skeletal health: vitamin K and boron. Vitamin K deficiency puts you at great risk for bone-related disorders since it works with other essential nutrients like calcium, magnesium and phosphorus to prevent bone breakdown. In fact, some experts even consider vitamin K to potentially be the most important nutrient there is for fighting osteoporosis, vitamin k even builds bones better than calcium.

Boron uses include the ability to help keep bones strong by adding to bone mineral density, preventing osteoporosis, treating inflammatory conditions like arthritis, and improving strength and muscle mass. Boron is often underutilized in terms of preventing osteoporosis, but many health experts consider it an important part of preventing age-related bone disorders.

 

 

Written by Farhat

Farhat Abbas

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