Superfood: Avocado

The avocado is considered a superfood, because it contains nearly 20 minerals and vitamins, plus healthy monounsaturated fats, and fibre per serving. This fruit, sometimes considered a vegetable, is naturally low in sugar, and cholesterol and sodium-free. The nutrient dense avocado, is a great additional to any diet.

Nutrients Per Serving

Important Nutrients in Avocados

– Potassium: helps maintain healthy blood pressure

– Vitamin B6: lowers the risk of colon cancer, enhances the immune system

– Folate: reduces the risk of certain types of cancer, offers protection against strokes and cardiovascular diseases

– Fibre: aids digestion, keeps you fuller for longer, helps lower blood cholesterol

– Vitamin C: reduces the risk of heart disease, cancer, and arthritis and helps strengthen the immune system

– Vitamin E: an antioxidant with anti-inflammatory properties which lowers the risk of heart disease, cancer, and eye disorders in older people

– Lutein: an antioxidant that maintains good eye health

– Monounsaturated fat: helps lower bad or LDL cholesterol, when eaten in moderation

– Phytosterols: has cholesterol-lowering properties

How to Choose an Avocado

Usually the darker the skin of the avocado, the riper it is. However, this is not always the case. The best way to check for ripeness is to apply gentle pressure with your fingertips. If the fruit feels mushy, it is propbably too ripe. If it feels firm, it will ripen within four to five days. If the avocado is soft, it is ripe and ready to eat.

How to Store Avocados

Avocados should be stored at room temperature. They usually take 4-5 days to ripen. To speed up the ripening process, store in a paper bag.

What Can I Make with Avocados?

– dip (gucamole)

– smoothie

– salad

– wraps

– spread for sandwiches

DID YOU KNOW?

– Those with a severe allergy to latex may have suffer an allergic reaction to avocados.

– Avocadoes help the body absorb fat-soluble nutrients such as beta-cartotene when paired with foods that contain fat-soluble nutrients.

– Avocadoes can be used as a fat-replacement (intead of butter or oil), in baked goods.

To learn more about avocados, click here.

Feature Image: yallawright.com

Nutrient Chart: avocadocentral.com