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Benefits include the following key nutrients:
  • Monounsaturated fats — Shown to reverse insulin resistance and regulate blood sugar levels, avocados and avocado oil are some of the richest sources of monounsaturated fats (MUFAs) in the world! Unlike saturated, or “bad,” fats, MUFAs are actually good for you and help the heart and brain. MUFAs are the main dietary form of fat in the Mediterranean diet, which for decades has been linked to protection against heart disease, cancer, cognitive decline and many other disorders.
  • Carotenoids — Avocados contain oleic acid, a monounsaturated fat that can improve memory and brain activity. (3) Oleic acid in turn helps the body with carotenoid absorption. Carotenoids are chemical compounds that give certain fruits and vegetables their bright yellow, orange or red color. Beta-carotene is one of the most common carotenoids. Carotenoid benefits include lowering inflammation, promoting healthy growth and development, and boosting immunity, among others.
  • Fat-soluble vitamins A, E and K — Our bodies not only require these vitamins to function properly, but they also work together in an integrated way with essential minerals (such as magnesium and zinc) to impact metabolic factors (such as carbon dioxide and thyroid hormone).
  • Water-soluble vitamins B and C — I’m not sure if you knew this, but B-complex vitamins and vitamin C are not stored in your body. This means that you need to replenish them every day. Avocados are one of the better vitamin C foods and sources of B vitamins.
  • Important trace minerals (like magnesium, potassium, iron and copper) — One interesting fact many people are unaware of is that you would need to eat two bananas to meet the potassium content in just one whole avocado, which makes avocados an excellent source to prevent low potassium.
  • Loads of fiber – Avocados contain more soluble fiber than most foods and help stabilize blood sugar levels, facilitate proper bowel regularity and maintain proper weight control.
  • Protein — Avocados are on the list of top protein foods. Having the highest protein and lowest sugar content of any fruit, avocados offer a unique balance to building lean muscle mass and burning fat.
  • Antioxidant phytochemicals (such as beta-sitosterol, glutathione and lutein) — To help protect against various diseases like macular degeneration and cataracts, it’s a good idea to eat a diet rich in phytochemicals like avocados. Antioxidant phytochemicals prevent oxidative damage (also called free radicals) that have the power to change DNA and result in cell mutations.
  • Folate — Because of its high supply of the crucial nutrient folate, avocado benefits include preventing certain birth defects like spinal bifida and neural tube defects. Research has even suggested that folate-rich foods can help prevent strokes!
  • Phytonutrients (polyphenols and flavonoids) — Anti-inflammatory compounds like phytonutrients are key to reducing the risk of inflammatory and degenerative disorders that can affect every part of the body — including joints, the heart, brain, internal organ systems, skin and connective tissue.

Avocado Recipe
Avocado & Tomato Salad

    • 1/4 c. extra-virgin olive oil
    • Juice of 1 lemon
    • 1/4 tsp. cumin
    • Kosher salt
    • Freshly ground black pepper
    • 3 avocados, cubed
    • 1 pt. cherry tomatoes, halved
    • 1 small cucumber, sliced into half moons
    • 1/3 c. corn
    • 1 jalepeño, minced (optional)
    • 2 tbsp. chopped cilantro
    1. In a small bowl, whisk together oil, lime juice, and cumin. Season dressing with salt and pepper. 
    2. In a large serving bowl, combine avocados, tomatoes, cucumber, corn, jalapeño, and cilantro. Gently toss with dressing and serve immediately. 

    Healthy Avocado Toast

    • 1 avocado peeled and seeded
    • 2 tablespoons chopped cilantro
    • juice of 1/2 lime
    • 1/2 teaspoon red pepper flakes optional
    • salt & pepper to taste
    • 2 slices whole grain bread or bread of choice
    • 2 eggs fried, scrambled, or poached, optional
    1. Toast 2 slices of whole grain in a toaster until golden and crispy.
    2. In a small bowl combine and mash the avocado, cilantro, lime, and salt + pepper to taste. Spread half of the mixture on each slice of toasted bread. Top with fried, scrambled, or poached egg if desired.

    Creamy Avocado Dip

    • 1 avocado
    • 1/4 cup plain Greek yogurt
    • a squeeze of lime juice
    • a pinch of garlic powder
    • 1/4 teaspoon salt
    1. Mash avocado.
    2. Mix in yogurt, lime juice, garlic powder, and salt.
    Add some chopped fresh cilantro.
    Like spicy, a sprinkle of cayenne or a chopped up jalapeno.

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