Avocados: Rich in nutrients Avocados: Rich in nutrients

Avocadoes contain healthy fat, and are good for the vascular system and the healthy functioning of the heart.

 Medical Advisor: Sandra Milena Ramírez Cardona, nutritionist

Avocadoes have a smooth, neutral flavor, and a soft and creamy texture; making them a highly sought-after food that can be eaten with an endless combination of other foods. They can be eaten anytime during the day: at breakfast with an arepa, at lunch with beans or soup, or as a snack as guacamole with chips or toast.

Avocadoes provide vitamins that are good for the retina, provide antioxidants, help the blood to clot and reduce the risk of certain types of cancer.

As nutritionist and dietician Sandra Milena Ramírez Cardona affirms, “It is important to eat avocadoes along with a balanced diet that contain all six food groups: whole grains, root vegetables, fruits, vegetables, dairy products and proteins. Also, include polyunsaturated fats (such as salmon), reduce your sugar consumption, drink water and do exercise.”

As a source of healthy fat, Ramírez recommends eating a daily portion of 30 grams of avocado (about 1/8 of a larger avocado or half of a hass avocado). Learn more about why to include it in your diet •

20 vitamins and minerals: that is how much this nutrient-rich fruit contains.

 Protect yourself from cholesterol

The high amount of monounsaturated fat in avocadoes helps contribute to reducing LDL cholesterol (bad cholesterol). This also increases HDL cholesterol (good cholesterol) and lowers the amount of triglycerides in the blood, benefiting the vascular system, the heart and reducing the risk of cardiovascular disease. Avocadoes also have anti-inflammatory properties and are considered a good substitute for butter and mayonnaise.

 Fiber content

Avocadoes are 25% soluble fiber and 75% insoluble fiber, both of which are good for your health, digestion and disease-prevention. Soluble fiber helps contribute to healthy cholesterol levels and keeps blood sugar levels low, while insoluble fiber improves digestion, which helps prevent and manage constipation, and reduces the risk of colon disease.

 3 ways of preparing avocadoes

  • Stuffed avocado: In a bowl, mix together a small can of drained tuna, a tablespoon of mayonnaise, a tablespoon of cilantro, the juice of half a lime, salt and a mashed avocado. Put this mix inside the avocado peel and garnish with diced tomatoes. Serve with bread.
  • As a topping: Something as simple as mashing an avocado together with salt can become a great hamburger topping.
  • Mashed potatoes: Replace any cheese or the butter in mashed potatoes with a ripe avocado and a tablespoon of olive oil. Mix together and serve!