Nutrient Dense Pineapple, Coconut, and Avocado Smoothie

by Brian P. Ramos

For the following recipe:

  • Cold press one cored pineapple
  • Add pineapple to a blender, preferably a vacuum blender, along with avocado and the water of one coconut.
  • To supplement and enhance nutrition, you can add, as shown in the video, a teaspoon of spirulina or chlorella, a teaspoon of matcha green tea, and 2 tablespoons of ground flax seeds.
  • Blend, pour, and enjoy!


Pineapple is a low-calorie food that is loaded with nutrients, antioxidants that fight oxidative stress in the body, and digestive enzymes like bromelain that may also help fight cancer. Pineapples, by containing a wide array of powerful compounds, may boost immunity and fight inflammation.

Coconut water is an excellent source of nutrients and electrolytes. It is also 94% water, which helps with hydration. Coconut water can also lower blood sugar, cholesterol, and triglyceride levels and oxidative stress markers. Finally, coconut water helps to lower hypertension as it contains an impressive 600 mg of potassium per 8 ounces (more than a banana!).

Avocado is an abundant source of nutrients, antioxidants, and heart and brain healthy fats. Like coconut water, avocados possess more potassium than a banana. Avocados are also a surprising source of fiber and can lower cholesterol and triglyceride levels. When coupled with other plant food sources, avocados help to absorb fat-soluble nutrients found in these other foods (i.e. vitamin A, D, E, K, and carotenoids). Avocados may help prevent cancer and inflammatory diseases like arthritis.

Spirulina is a photosynthetic cyanobacterium that is nature’s multivitamin. It possesses many nutrients and is high in omega fatty acids. In addition, it contains many powerful antioxidant and anti-inflammatory compounds. It can help fight cardiovascular disease and cancer and help lower blood pressure. Due to having high amounts of iron, it helps with anemia, which is sometimes seen in neophyte vegans. Lastly, spirulina can outperform diabetic drugs in controlling blood sugar levels.

Matcha green tea is a rich source of catechins, especially the powerful antioxidant, epigallocatechin-3-gallate (EGCG). It is great for skin health and anti-aging by fighting oxidative stress. Matcha also helps to enhance focus and brain function. Due to its many phytochemicals with health-promoting effects, matcha helps to prevent cancer and protect against cardiovascular disease. Lastly, it can enhance your metabolism, aiding in losing weight.

Flaxseeds are loaded with nutrients and omega fatty-acids that we know are good for brain health. With high lignin content, flaxseeds may help reduce cancer risk. Flax seeds are also a good source of protein and fiber. Lastly, they help to lower blood pressure and cholesterol levels in the bloodstream.

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