Proven Health Benefits of Avocado + An Easy Guacamole Recipe

While most fruit consists primarily of carbohydrate, avocado is high in healthy fats.

The avocado is often referred to as a superfood, which is not surprising given its health properties. Many types of avocado vary in shape and colour — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

Do you know?

The most popular variety is the Hass avocado.

It’s often called alligator pear, which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.

Avocado

1. Avocado Is Incredibly Nutritious

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Here are some of the most abundant nutrients, in a single serving:

• Folate

• Magnesium

• Potassium

• Riboflavin (Vitamin B2)

• Niacin (Vitamin B3)

• Pantothenic Acid (Vitamin B5)

• Pyridoxine (Vitamin B6)

• Vitamin C

• Vitamin E

• Vitamin K

• It also contains small amounts of manganese, copper, iron, zinc, phosphorous and vitamins A and B1 (thiamine).

2. Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

3. Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4. Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.

5. Avocados ensure better consumption of nutrients from plant source foods. There are several nutrients which are fat-soluble. This means that they need to combine with fats for them to be utilized by the body. Vitamin A, D, E and K are some plant nutrients that are better absorbed with avocado. 

Avocados have a creamy, rich, fatty texture and blend well with other ingredients. Therefore, it’s easy to add this fruit to your diet.

Think avocado, and the first thing that comes to our minds is the Mexican dip guacamole.

Guacamole toast

The delicious dip made of mashed avocado and herbs is one of the healthier swaps to the greasy barbeque dips.

Also read: The healthiest types of Cooking Oils you need to know

• Guacamole (pronounced guah-ka-moh-lee) is a basic salad that you can make with avocados – it’s extremely healthy and doesn’t require a lot of effort. Most of the health benefits of guacamole stem from the avocados, but the other ingredients add to the nutritional quotient as well.

• This dip is special because it will not only enhance the flavour of your next meal but will also do wonders for your overall health.

• Made with ripe avocados, aromatic garlic and fresh tomatoes, onions, coriander and lime juice, guacamole adds texture and flavour to your meals and snacks.

• Guacamole serves as a source of several essential nutrients that benefit your health. However, it also packs a hefty caloric punch — a cup of guacamole can contain almost 400 calories.

• Eat the food in moderation as part of a balanced diet.

Here is a simple recipe by Myfoodshala :

Ingredients

  • 3 Avocado (Riped)

  • 1 Onion (medium) – Finely chopped

  • 2 Tomatoes – deseed them and finely diced

  • 1 Lemon – juice

  • 3-4 garlic cloves – grated

  • 3-4 Green Chilli – finely chopped

  • Small bunch of coriander leaves/parsley – chopped

  • Salt to taste

Salt Guide: What are the different types of Salt + Their Uses and Benefits

Method

  • Take a mixing bowl.

  • Cut avocados into half, twist a bit and scoop out the avocado with a spoon.

  • Mash them with a fork.

  • Add chopped/diced tomatoes, onion, green chilli, coriander leaves.

  • Add salt as per your taste.

  • Squeeze one fresh lemon juice.

  • Mix all ingredients and guacamole is ready.

  • They are favourites with nacho chips.

  • Spread on toast.

  • Can be used in whichever way you love to eat.

Enjoy! 😃

Watch the YouTube recipe:

https://m.youtube.com/watch?v=GErRBbdXts4

Is Guacamole Good for Weight Loss?

You’re in luck: Guacamole can indeed be a great weight-loss snack. While avocado’s high-fat content can cause trouble when consumed in excess, its high fibre content promotes satiety and helps keep you full until your next meal.

High-fibre foods are linked to weight loss and management, as well as reduced cholesterol, blood pressure, blood sugar, and inflammation.

Here is your guide for treating inflammation

What to Eat with Guacamole

Guacamole is an amazingly versatile dip. It’s a blank canvas for whatever you’re craving, whether it’s something spicy, savoury, or sweet. Pair guacamole with whole-wheat pita chips and fresh veggies to curb hunger cravings and help you stay full until your next meal.

Avocado toast

Or try mixing your favourite fruit into a classic guacamole recipe for a sweet bite and extra nutrition. Lastly, don’t be afraid to pile on the hot sauce or sriracha if you like a little heat.

Healthy Ways To Eat Toast, Because You Can Do Better Than Plain Garlic Toast

About

Myfoodshala by Sarika is a small initiative to share different cuisines in a simple way – her unique way.

Published by Priyanshi Bhatnagar, Founder of Detoxpri

Hi, I'm Priyanshi! As a Holistic Nutritionist and as a leading voice in mindful nutrition, my purpose is to teach you how to take care of yourself using simple sustainable mindful eating and living practices so you feel empowered, balanced, and at ease. In my teachings, you'll learn both the science of nutrition and the art of healthy eating so you design a way of to eat for healthy mind, body & soul that's unique to you. At detoxpri, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being.

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