Americans’ love affair with the avocado may have started off with guacamole, but it has evolved into much more than just adoring it as a dip for chips! Nowadays, you can find avocados as an ingredient in appetizers, entrees and desserts. But should you be invested in a long- term relationship with avocados for your health?
Yes! Joking aside, avocados are a powerhouse of nutrition. In just one serving (100 grams or 3.5 oz), here are the top nutrients and percentages of your RDA’s:
- Vitamin K: 26%
- Folate: 20%
- Vitamin C: 17%
- Potassium: 14%
- Vitamin B5: 14%
- Vitamin B6: 13%
- Vitamin E: 10%
All that in just 160 calories! Avocados have scared some away because of their high fat content, but that should not stop you from enjoying them. The fat in avocados is mostly monounsaturated fatty acids, mainly oleic acid, which is beneficial for reducing inflammation, among providing other benefits . Avocados are naturally cholesterol-l free and also contain small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, and vitamins A, B1, B2 and B3! And don’t forget fiber too; in just one serving, there are 7 grams of it!
This combination of antioxidants and anti-inflammatory components is what makes the avocado a super fruit able to combat cancers, lower cholesterol, boost heart health and help with weight loss. Avocados also aid in the absorption of fat- soluble vitamins such as vitamin A, K, D and E; therefore, enjoying avocados mixed with Once Again Nut Butters is a win-win!
Go ahead and slice them up, and add them to your sandwiches and wraps! Smash them and use them as a spread instead of mayo. Since avocados are high in fat, they are also perfect for baking, adding to smoothies, making ice cream and so much more!
Looking for an avocado recipe to add to your menu? This one is so simple that you can make it in the morning faster than toast.
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Almond Avocado Shake
Carolina Jantac, MS, RD, LD
- ½ Hass avocado
- ¾ cup chilled coconut milk or other milk of your choice
2 tbsps. of Once Again Creamy Almond Butter
- 1 packet of stevia optional
Blend together and enjoy! Use the other half of the avocado to make a second batch to freeze in popsicle molds for a late afternoon snack.