If I had to list my top 5 favorite foods, both for taste and nutrient-packing power this little sucker would be right up there!

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.

Avocados are a fresh, natural, wholesome part of a healthful diet.  They’re irresistibly rich in flavor and, avocados also provide vital nutrients and phytochemicals.  Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.

There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.

    • MONOUNSATURATED FAT – These are the kinds of healthy fats that are going to nourish your cells, your skin, hair and nails. These fats will be absorbed by your body for good use not stored on your ‘rear’ and your belly only to squish out of and hang over your pants!  (Sorry but its true, now stop frowning and eating some avocado will ya!)
    • VITAMIN K  – Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. It is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly.
    • FOLATE  – Promotes healthy cell and tissue development.  This is especially important during periods of rapid cell division and growth such as infancy and pregnancy.
    • POTASSIUM – In the body, potassium is classified as an electrolyte.  Potassium is a very important mineral to the human body.  It has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues, and organs:  It assists in the regulation of the acid-base balance; assists in protein synthesis from amino acids and in carbohydrate metabolism; and, it is necessary for the building of muscle and for normal body growth.
    • VITAMIN E  – A fat-soluble vitamin that acts as an antioxidant that protects the body tissue from damage caused by unstable substances called free radicals.  Free radicals can harm cells, tissues, and organs.  They are believed to play a role in certain conditions associated with aging.  Vitamin E is important in the formation of red blood cells and helps the body use vitamin K.  At lower levels, vitamin E may help protect the heart.  Vitamin E also plays a role in healthy skin and hair.
    • LUTEIN – A carotenoid (a natural pigment) that may be associated with a lower risk of eye diseases. Lutein is an important antioxidant that may help your eyes stay healthy while maintaining the health of your skin.
    • MAGNESIUM  –An essential mineral for human nutrition.  Magnesium in the body serves several important functions:  Contraction and relaxation of muscles; Function of certain enzymes in the body; Production and transport of energy; and the production of protein.
    • VITAMIN C  –A water-soluble vitamin that is necessary for normal growth and development.  Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues in all parts of your body.  It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
  • VITAMIN B6  –A water-soluble vitamin.  Water-soluble vitamins dissolve in water.  The body cannot store them.  That means you need a continuous supply of such vitamins in your diet.  Vitamin B6 helps the immune system produce antibodies.  Antibodies are needed to fight many diseases.  Vitamin B6 helps maintain normal nerve function and form red blood cells.  The body uses it to help break down proteins.  The more protein you eat, the more vitamin B6 you need.

Try this amazing Avocado Cilantro spread for your whole grain breads, bagels, brown rice crackers or use as a filling for a vegetarian wrap or sandwich

Avocado Cilantro Spread

Ingredients

  • 1 large ripe avocado
  • 1 oz.goat cheese
  • ¼ tsp.onion powder
  •  1 ½ Tbsp.chopped cilantro
  •  ⅛ tsp. black pepper
  • dash of cayenne pepper
  •  ⅛ tsp. salt
  • Tbsp. fresh squeezed lime juice

Instructions

  1. Combine avocado with goat cheese and mix until well blended.
  2. Add remaining ingredients and mix well.
  3. Adjust salt to taste.
  4. Let stand for 1 hour at room temperature to let flavors blend. Serve.
  5. Garnish with fresh lime slices and a sprig of cilantro.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Now that you’ve got the scoop, get a spoon and dig in!

Posted in Nutrition, Recipes, Uncategorized