Avocados are an excellent source of essential nutrients like pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. They are classified as a fruit but they also have the highest fat content of about 71% to 88% of total calories, 20 times the average of other fruits.
What are the health benefits of avocados?
1. They are loaded with potassium, even more than bananas!
The first fruit that comes into mind when it comes to potassium are bananas. But did you know that avocados contain more potassium? This nutrient helps to enhance muscle strength, improve metabolism and also helps with heart and kidney disorders.
2. Avocados are rich in heart-healthy monosaturated fatty acids.
The majority of fat in an avocado is oleic acid, which is the fat present in healthy olive oil. This monosaturated fatty acid can benefit one’s heart health because it has been known to reduce inflammation.
3. Avocados are rich in fiber.
Commonly found in large amounts of avocado, fiber is another nutrient found in this wonder fruit. It helps improve bowel movement, aids in weight loss, reduces blood sugar levels and can also help prevent hypertension.
4. They can lower cholesterol and triglyceride levels.
Heart disease and other cardiovascular diseases are the leading cause of death all over the world. Low cholesterol and maintaining healthy triglyceride levels can help prevent that through healthy diet and exercise.
5. Avocado is a weight loss friendly food!
Avocados are a favorite among weight watchers because it is filling, easy to incorporate into meals and it contains healthy fats too. They are high in fiber, low in carbs and taste delicious as well!
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Avocados are also versatile. You can whip up a smoothie, make a salad dressing with them, spread them on toast or eat them on their own. Here are our favorite recipes with the wonder fruit!
Avocado Smoothie
For base, make this smoothie and then play around with flavors.
Ingredients:
Whole avocado
½ - 1 cup almond or dairy milk
1 tbsp honey or agave syrup
(optional sweetener)
Add some extras to your avocado smoothie:
1. Extra bananas in the house or over ripe frozen ones can be added to the shake as natural sweeteners and added flavor.
2. Add a handful of spinach to add an energy boost.
3. 1 tbsp of chia seeds for the antioxidants benefit.
4. Flaxseeds are also healthy, add 1 tbsp of them for the natural fiber and fatty acid.
5. For post workout, add 1 scoop of protein powder (vanilla flavor) for a post workout energy.
Avocado for Breakfast
Eggs are a favorite staple for breakfast. Add a scoop of avocado and slather on toast for an instant energy breakfast.
What you will need:
Your bread—any type will do such as wholegrain, rye, gluten-free as long as it’s toasted. You will need two pieces.
2 poached eggs but fried or soft boiled works just as well, only less healthy. As long as it’s runny, it will do.
Avocado Spread
What you will need:
½ avocado
1 tbsp chopped parsley
Lemon juice (1 tsp or to taste)
Sea salt and course black pepper to taste
1 tbsp of room temperature butter or olive oil (infuse your olive oil with chili, basil or garlic for a tastier variation)
In a bowl, combine the ingredients and mash the avocados with a fork. Spread on toast and enjoy!
Optional Sides:
Cherry tomatoes seasoned with salt and pepper, drizzle with olive oil and pop into the microwave for a few minutes.
If you are feeling a little bit more indulgent, have some turkey, beef or veal bacon on the side!
Creamy Avocado with Garlic Dressing
What you will need:
½ avocado
¼ tsp garlic powder (you can also use fresh pressed garlic, one clove)
¼ Greek yoghurt
Salt & pepper
Tiny splash of extra virgin olive oil
Squeeze of lime juice
Method:
Mash avocados in a bowl and mix all the rest of the ingredients until nice and smooth.
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