Healthy Corner: Avocado

Avocados are a stone fruit with a creamy texture that grow in warm climates. Their potential health benefits include improving digestion, decreasing risk of depression, and protection against cancer. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, don’t shy away!

According to Healthline.com in a single 3.5-ounce (100-gram) serving avocados contain:
  • Vitamin K: 26% of the daily value (DV)
  • Vitamin C: 17% of the DV
  • Folate: 20% of the DV
  • Vitamin B5: 14% of the DV
  • Vitamin B6: 13% of the DV
  • Potassium: 14% of the DV
  • Vitamin E: 10% of the DV
  • It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 “net” carbs, making this a low-carb friendly plant food. Avocados do not contain any cholesterol or sodium and are low in saturated fat.

Check out the entire article from Healthline.com to read about all the benefits of Avocado.

Avocado is extremely easy to incorporate into everyday life:
  • Substitute for mayo
  • Season with salt, pepper and lemon; smash; spread on any sandwich or toast
  • Add 1/2 – 1 avocado into any smoothie
  • Dice and add to any salad
  • Top any omelette or serve over eggs
  • Prepare guacamole
  • Substitute for sour cream
  • In salad dressings or cremas
  • Eat sliced with salt and pepper
  • Add to any taco

Check out my gallery of dishes all featuring Avocado…

For a quick smoothie, blend the following:
  • 1 ripe avocado, halved and pitted
  • 1/2 banana
  • 1 cup of unsweetened almond milk
  • 1/2 cup of vanilla Greek yogurt
  • 1/2 cup of baby spinach
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon ginger
  • ice to taste

Check out my recipe for Breakfast Tacos, or my great recipe for a delicious Citrus Avocado Toast for a great way to incorporate avocados.

Food For Thought:

“All you need is love. But a little chocolate now and then doesn’t hurt.” ― Charles M. Schulz

“Let food be thy medicine and medicine be thy food.” ― Hippocrates

“Believe in yourself? Have faith in your abilities! Without a humble yet reasonable confidence in your own powers you cannot be successful or happy.” – Norman Vincent Peale

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