Avocados are readily available in supermarkets today. Found in the Central Mexico region, avocados are a fruit (not a vegetable) and has been cultivated for more than 10,000 years. Due to its scaly green skin, avocados are also known as alligator pear in Chinese (鳄梨). A ripe avocado can be easily identified by its dark brown skin and tender fresh.

When I was during my primary school days, I was taught that avocados are unhealthy fruits because of its fattiness. So, is it true that avocados are unhealthy? Despite its high caloric count of 320 calories, an avocado is rich in nutrients and “healthy” fats. An avocado will provide your body with vitamins A, C, E, K, B6 and lots of potassium.[1] This fruit is also known for its health benefits such as reducing the signs of ageing, regulating blood sugar and improving eye health.[2]

Previously, I have shared about why pregnant and nursing mothers require high potassium intake. With low potassium intake, pregnant mothers will encounter swellings on their legs and face. As my wife had encountered swelling on both her legs, we decided to blend two potassium-rich fruits together: avocado and banana. The swelling on her feet has caused discomfort because it makes her shoes feel very tight.

How is the taste of this smoothie? Creamy delicious! My wife enjoyed her ice cold smoothie every 2 days. After her third glass of nutritious smoothie, her swelling reduces significantly.


4 Health Benefits Of Avocado Banana Smoothie For Pregnant And Nursing Mums

Rich In Potassium

Nursing mothers require 5,100mg of potassium. An avocado has 975mg and a banana has 422mg of potassium. [3] Despite this might not be enough, both fruits are still a good natural source of potassium.

Better Digestion

When fruits and vegetables are blended, they are easier to digest and the nutrients are much faster to be absorbed into the body.[4]

Healthy Fat

The presence of monounsaturated fats in an avocado will help to keep the skin, hair and nails healthy looking.[5]

Softening of Skin

Besides potassium and healthy fats, the presence of vitamin E in an avocado will help to keep every mother’s skin glow.[6]



  • 1 ripe avocado, peeled, cored and diced
  • 1 cup of milk. You can even try this recipe using Frisomum!
  • 2 tablespoon of honey
  • 1 ripe banana, peeled and diced
  • some cubes of ice


  1. Put the “meat” of avocado, fresh milk, banana and honey into a blender.
  2. Blend until smooth and add ice cubes.
  3. Continue to blend.
  4. Pour mixture into glass. Enjoy!

This post is in collaboration with Friso.

“Kids learn from experiences whether big or small, good or bad. That’s why Friso provides the right nutrition for your child to be strong inside to take on challenges.”

For more information, please visit Friso.com.sg, https://www.facebook.com/Frisosingapore & https://www.instagram.com/frisosg.

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