You will read it on any health magazine or online food blogs. Avocado is a super fruit. No questions about that. Experts say it can assist in losing weight. It can also bring about a lot of health benefits since avocado is rich in nutrients. No wonder people nowadays always try to include this super fruit in their weekly diet. (You can read more about avocados in this article.)
Nutrients one can get from avocado
Avocado was included in the World Healthiest Foods list for a number of reasons. It has carotenoids and monounsaturated fatty acids. If these two nutrients are fully absorbed by the body’s cells, the person will really reap of its nutritional value.
What is so great about that? Well, monounsaturated fatty acids or MUFA’s assist the body in lessening heart disease risks. Carotenoids are termed as phytonutrients and the avocado has that – it acts as antioxidant within the body which repels free radicals that causes cancer.
Now, with these two nutrients alone, the avocado is really a big deal fruit. To add more to the list of benefits, a serving of avocado contains Panthothenic acid which covers 42% of daily value. Fiber at 40%, Vitamin K at 35%, Copper at 31%, Folate at 30%, Vitamin B-6 at 23%, Vitamin E and Potassium at 21%, and Vitamin C at 20% – the list of nutritional benefits that can be gained in one portion of avocado is above and beyond.
Two recipes with avocado in it
You can always add avocado to your green and leafy salad. Take for instance this Avocado and Mango Salad. You will need the following:
4 ounces herb salad mix
1 large, yellow ripe mango, peeled and diced
2 small, ripe avocados, peeled and diced
(The seed will not be used. You can throw it or plant it. Up to you!)
Mix all ingredients together and add about 3 tablespoons of olive oil or extra virgin olive oil. The best dressing for this combination is vinaigrette. Make your own vinaigrette and lay low on the sugar. You can put brown sugar or muscovado but not a lot, though. This recipe can provide four servings.
Another favorite is the Avocado Gelato. Here are the ingredients that you will need and you also must have an ice cream maker.
2 cups milk
¾ cup brown sugar
3 strips orange zest
2 tablespoons cornstarch
2 ripe avocados
Mix all ingredients in a pan except for the avocados and cornstarch. Bring it to a boil. After that, add the cornstarch to make the mixture smooth. Keep on heat for about a minute. Take it off the stove and remove the orange zest. Blend together with avocado and add a bit of sugar. Put in a container and freeze until ready to serve.
Some tips on preparing and eating avocados
– How will you know if avocado is already ripe? Leave it in your kitchen at room temperature and press the skin a bit. If it gives, then, it is ripe.
– Tip on how to cut it open: You have to cut the fruit from top to bottom and all the way around. Break it in half and remove the pit. It’s that easy.
– You don’t like browned avocado? Instead of peeling it off, squeeze some lemon or lime juice on the flesh of the fruit. That will keep it from browning.