Adding Oils and good fats to your fruit and vegetable juices and smoothies

To many the idea of adding fat containing oils to your fresh juice may sound like a bad idea, after all we are continually told that too much fat is bad for us. What we must remember though is that some fats are good for us and are required by our bodies to function. Just as we need to have a good intake of protein, energy, vitamins and minerals we need a level of the right kinds of fats in our diet.

When adding fat containing oils to our juices we need to make sure that we are getting the right kinds of fats and these can generally be found in the following food sources:

  • Fish oils and oily fish (e.g. Mackerel, Kippers)
  • Nuts including coconut
  • Seeds such as pumpkin seed, sunflower seed etc.
  • Vegetables such as avocados and olives

Good fats are unsaturated fats and essential fatty acids. The following oils have good fats in them and can be added to your juice recipes. Only a small dash is needed each day and the impact on the flavour of the juice may not be noticeable. If you find that the flavour of the oil containing juice puts you off then drink most of the juice and add the oil to the last few mouthfuls. You then get the most enjoyment out of the bulk of your great tasting juice.

Essential Oils for your juices and smoothies

Oils you can add to your juice recipes include:

  • Fish Oil - a source of omega 3 essential fatty acids
  • Evening Primrose oil - a source of omega 6 fatty acids
  • Flaxseed Oil - a source of omega 3 essential fatty acids
  • Cod liver oil - vitamin A and vitamin D as well as omega 3
  • Hemp oil

As well as the provision of the right types of fats to your body, these oils can also help the body intake fat soluble vitamins that your fruit and vegetable juices contain.

Make sure to check the bottle for the recommended amount to be consumed.

Adding good fats to your smoothies

A good quality blender should be capable of grinding down nuts / seeds so they can be added to your smoothies. When buying nuts and seeds try and source 'raw' and 'unsalted' products. Raw nut and seeds are better than 'roasted' versions as the raw versions will have their enzymes intact and unaltered and so are much more energy giving.

Careful not to add too many nuts to your diet as they are very high in fat (e.g. cashew nuts are nearly 50% fat)

Many single auger and twin gear juicers are also capable of crushing / grinding nuts and seeds that can be made into nut butters or blended with juices / smoothies.

Avocado can be added to your smoothies and is incredibly easy for any blender to handle, simply scoop the flesh out and discard the skin and stone.