Benefits of avocado

Versatile, delicious and great for health, avocados are a great way to add a healthy boost to your diet.

How can avocados help to elevate health and performance?

Avocados are a great source of healthy, monounsaturated fats. These fats help you to have a favorable lipid profile by increasing HDL cholesterol levels and reducing LDL cholesterol levels. Monounsaturated fats are also anti-inflammatory, which help with muscle recovery. Healthy fats can additionally help to control our appetite by releasing hormones in the intestine that signal fullness. Another benefit of healthy fats is that they help your body to absorb the fat-soluble vitamins A, D, E and K.

Antioxidants: Avocados are packed with antioxidants. Green and yellow colors of avocados come from the natural antioxidant pigments chlorophyll (green) and carotenoids – beta carotene (orange) and lutein and zeaxanthin (yellow). These substances play an important role in eye health. Avocados are also a good source of vitamin E – a fat soluble vitamin with antioxidant properties. Vitamin E needs vitamin C to function optimally, and luckily avocados are also rich in vitamin C.

Fiber: Avocados contain about 4g of fiber per 100g. Fiber helps increase digestive health and increases satiety between meals.

Folate: Avocados are also good sources of folate, a nutrient important for the growth and development of cells. A 1/4 of an avocado has around 60 micrograms of folate, 15% of the recommended amount for adults.

TOP TIPS TO STORE AND CUT AVOCADO

Peak avocado season is March to September.

• Choose ripe avocados which are soft but does not contain dark spots.
• Avoiding squeezing avocado with your palm because this will bruise the flesh inside.Rather, gently press the flesh at the neck of the avocado – you want the flesh to feel firm but soft.
• If the avocado is too firm to eat, put it in a paper bag or with fruit like apples or bananas at room temperature for a few days. They will keep in the fridge for 1 – 2 days once ripe.
• Cut the avocado diagonally around the pit and twist the two halves to separate them, and use a spoon to remove the pit.
• Drizzle lemon or lime juices or white vinegar over exposed cut surface to prevent browning, or wrap cling wrap over the cut surface.

HOW TO ADD AVOCADO TO YOUR DIET

1. Spread avocado on toast for a delicious meal or snack.
2. Add avocado to smoothies for a creamy texture.
3. Use avocado in place of butter or margarine – they even taste good on mashed potato!
4. Toss sliced avocado into a salad.
5. Substitute some of the dairy in baking for avocado.
6. Add avocado to some cottage cheese for a delicious dip.