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



– 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.

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Nutrient Chart:

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