AVOCADO | HEALTH BENEFITS | NUTRITION GUIDE

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Avocado

Avocado is exceptionally healthy! It has a creamy, smooth texture that fits almost every meal. It also goes great in salads, toast, smoothies, guacamole dip and even as a dessert.

One small avocado fruit (100g) contains a variety of vitamins, minerals like [1,2]:

  • Fat-soluble Vitamin E- 2.1mg that 10% of daily recommendation- it keeps your skin healthy and reducing UV damage, it is a powerful antioxidant, protects cells in our body from damage and keeps our immune system healthy. 
  • Another fat-soluble vitamin is K1– 21 mcg that is 26% of the daily recommendation.
    Vitamin K essential for blood clotting, which helps the body heal wounds.
  • Higher in potassium than a banana. Potassium is a mineral that functions as important an electrolyte in our body; in the body, it takes part in muscle contraction, communication between muscles and nerves, overall muscle function, and for a healthy heart.
  • In one small avocado, there is 6.7g of fibre that is almost a third of recommended daily consumption dietary fibre (70% of insoluble and 30% soluble fibre).
    Fibre helps with healthy digestion and also keeps us feeling full longer.
    Eating enough fibre is associated with keeping our hearts healthy. 
  • The type of fats in avocado is monounsaturated fatty acids. This type of fat is healthy. Known to reduce the risk of heart disease and decrease inflammation.
  • The fatty acids in avocado help us to increase the absorption of other vitamins and nutrients like carotenoids from the food it consumed with.
    Healthy fats are good for our skin and brain and help us feel satisfied after a meal. 
  •  Avocados have plenty of vitamins like C and B (mainly folic acid) and the healthy minerals magnesium, calcium and iron.

Healthy Recipe Ideas 

Guacamole

Avocado-based dip, developed by the Aztecs in present-day Mexico.

  • 1 tomato
  • 2 avocado
  • Juice from lime or lemon
  • 1 small red onion
  • 1 chilli
  • handful coriander

Combine all the ingredients in a food processor and pulse until chopped. Then add salt and black pepper to taste. 

Avocado toast

  • 1 ripe avocado
  • fresh lemon
  • chilli flakes
  • 2 slices sourdough bread

Mash the avocado with a fork to your desired texture. Serve on a piece of bread, season and add a topping of your choice.
My favourite option is to eat it as it is or with scrambled or poached eggs.

Check more recipes here

Avocado Oil

Avocado oil is great for cooking, first is flavorful and tasty in salads. It’s also an excellent source of antioxidants, essential fatty acids, minerals, and vitamins.

I highly recommend to use this oil as a hair mask, it is very moisturizing dry skin and hair.

It is one of the best oils to soothe dry skin and to soften rough skin patches (heels and elbows).

When this oil used regularly it can reduce the appearance of scratch marks (due to its vitamin E content).

I recommend to use the cold-pressed oil, so you preserved all the antioxidants, vitamins and minerals.

For aromatherapy blends, use this oil in a small amount to enrich your lighter oil bases.

You can use the same oil that sold in the supermarkets for cooking, for your skin as well.


I hope you find this helpful! See you on the next post 🙂

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