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Thursday, 9 February 2023

Avocado ... has lots of nutrients and good (healthy) fat !

Avocados are so good for us. Not only are they an amazing source of healthy fats but they are also rich in essential micronutrients like magnesium. Magnesium is responsible for more than 300 reactions in the human body, all of which are essential for keeping us alive, and as a single serve of avocado contains 7% of the recommended daily intake of magnesium, I think I will carry on eating them ...

"Here are 20 great reasons why you should fall in love with avocado too (if you haven't already!):

1. They fit all diets!
No matter what eating guidelines you follow, the humble avocado works for all!

2. They're nutrient dense
Avocados are packed with beneficial nutrients to enhance the nutrient quality of your meals.

3. Avocado makes an awesome spread
Substitute butter and margarine for a healthy spread of avocado. You'll boost your nutrient intake, and it tastes great!

4. Boost your fruit intake!
Not much of a sweet tooth? Avocados are actually a fruit, so they count towards your fruit intake!

5. You'll never need a substitute
Avocados are always in season so you can enjoy them all year round!

6. They're super versatile
Known for guacamole, dips, and other savoury dishes, yet avocados are appearing more and more in sweet dishes too. Think chocolate mousse, ganache, smoothies and ice cream!

7. They're low in sugar
They may be a fruit, but they contain less than 1g of sugar per ounce!

8. Avocados make great baby food!
They're firm enough for tiny fingers, yet mashable and soft enough to be gentle on gums. Rich in healthy fats, fibre, and other nutrients, it makes a great addition to your baby's first foods.

9. They're full of healthy fats
Over 75% of the fat content in an avocado is great for your heart! In fact, having more of these healthy unsaturated fats is better for your heart than eating low fat!

10. Avocado boosts your eye health
Avocados contain 81mg of lutein & zeaxanthin, antioxidants known to support eye health as we age.

11. An avocado is an edible bowl for your favourite fillings!
Simply cut an avocado in half, and fill with all sorts of things, from sauerkraut and salsa to diced roast vegetables, a few spoons of curry or bake an egg in it!

12. They nourish your brain and nervous system
A serve of avocado contains 3.5g of unsaturated fat required for healthy brain and nervous system development

13. They make a great fat substitute in baking!
Swap butter or coconut oil for pureed avocado. You won't taste it, trust us!

14. They make all things creamy and delicious!
Need something to be thicker, creamier, like say, a decadent chocolate mousse, or healthy banana thick shake? Add some avocado!

15. They'll keep your cholesterol on track!
Battling a cholesterol problem? Avocados are the richest known fruit source of phytosterols, a natural plant compound that competes with dietary cholesterol absorption.

16. Avocados contain nutrients essential for a healthy pregnancy
Containing folate, vitamin E, B vitamins, iron, choline, and fibre, they're great for both yourself and your growing baby throughout the entire pregnancy, from conception, birth and beyond.

17. They have more potassium than a banana!
Bananas are known for their potassium content, but per 100g, the avocado fruit contains 485mg of potassium, that's 127mg more than bananas!

18. They make a satisfying snack
All you need is a little sea salt, cracked pepper and a spoon!

19. There are plenty of ways to eat them
You can grill them, bake them, or eat them raw.

20. You can make ice cream with avocado!
A brilliant, dairy-free, vegan alternative to store-bought ice cream varieties, simply blend 1/2 an avocado and a squeeze of lime juice with 2 tbsp. of maple syrup and 1 cup of your milk of choice. Pour into ice block molds and freeze. Delicious!"
Most words above taken from original article by James Colquhoun here

cartoon from Christine's blog here

Do you like avocados?
If you don't like avocados (and not everyone does) how about these avocado substitutes see here

Related Posts
When Is An Avocado Bad, signs that may tell - see post here
Sail Away on a delicious Avocado Boat - see post here
Avocado Breakfast Burger - see post here

Dear reader, this blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan


Tom said...

...I rarely eat avocados.

Donna Ellis said...

Yummy! Jan, thanks for stopping by my blog today and leaving a sweet message!
Donna Ellis

Teresa said...

Me encantan los aguacates, los como mucho en ensalada. Besos.

Christine said...

I love avocado, glad you liked the meme!

J.P. Alexander said...

Me encanta el aguacate, te mando un beso.

peppylady (Dora) said...

For dinner tonight we had a side of avacado.
Coffee is on and stay safe

roentare said...

You just convinced me to eat avocado!

Lorrie said...

We love avocado! Tonight we had one with lettuce, micro greens from our countertop greenhouse, and I went out in the garden (chilly) and snipped a few green onions. I didn't know they were so hardy!

Margaret D said...

I heard they are good for you but I'm not a fan of their taste.

Fun60 said...

I love them in salads. Not sure about the ice cream though.

Valerie-Jael said...

Avocados are very healthy. In Israel we always had them on our bread for breakfast. Valerie

bazza said...

Avocados are definitely my favourite fruit-that-thinks-it's-a-vegetable!
We eat lots of them. Sliced on cheese, diced in salads, mashed as guacamole; any way they are delicious and obviously very healthy even if a bit calorific!
CLICK HERE for Bazza’s absentmindedly adroit Blog ‘To Discover Ice’


Avocado is beneficial to health and I eat them as often as I can.

Donna said...

I LOVE avocados!!

eileeninmd said...

I like avocados, but I do not have them often.
Guacamole dip is yummy.
Take care, have a great day!

Chatty Crone said...

Avocados are my all time favorite!!!!!!!!!!!!!

Maria Rodrigues said...

Hi Jan,
Interesting and complete information.
We love avocado.
Hugs from Maria

Conniecrafter said...

Love the little comic at the end there, I need to give this a chance :)

Divers and Sundry said...

I didn't discover avocados 'til my kids were grown, but now they're a staple on my grocery list.

Beatrice P. Boyd said...

I like avocadoes, but do not think an ice cream flavor would appeal to me. Mostly we use them in salads and guacamole.

William Kendall said...

I've never had them.

Cherie said...

I love avocados. I eat mine with a spoon just like a boiled egg... then I plant the stones and grow trees.

happyone said...

One of the things I don't like, avocados!!

Salty Pumpkin Studio said...

I am the highest skilled selector of bad avocados in America, and maybe the World. Not a happy skill to have.

Mary Kirkland said...

I love avocadoes.

Breathtaking said...

I don't very often eat avocado, but after reading your article, and the benefits it has, I am going to eat more. I'm short of potassium,and eat bananas for this, but I shall now buy avocada as well. Thank you for all this information.
Best wishes.

carol l mckenna said...

Great informative post about nutritional value of the avocado ~

Wishing you good health, laughter and love in your days,
A ShutterBug Explores,
aka (A Creative Harbor)

R's Rue said...


Kinga K. said...

I trully love avocado said...

I love avocado and eat it regularly. A few years ago I didn't like them at all, tastes change.

My name is Erika. said...

I love avocados so this was a really interesting read. Thank you.