Family Guidance Centers

Robious Corridor

NUTRITION TIP OF THE WEEK

acac Midlothian

Robious Corridor OnlineHave you tried one of nature’s most perfect fruits?

Although it is a single seed berry, many of us think of the amazing avocado as more of a savory food. It is one of the highest protein fruits- 4g in a medium avocado!

It can be used in recipes to replace butter or mayonnaise, and can be used in high heat cooking. It won’t smoke until reaching 520 degrees F!

There are many other uses than guacamole; it’s great in smoothies, chopped in salads, sliced in a sandwich, a perfect

shell for a fried egg, even adds creaminess to ice cream with less saturated fat.

The nutrition is fabulous: One 3.5oz (100 g) serving – about 2/3 of a medium avocado – contains 14% of the RDA for Potassium at 485mg. An equivalent serving of a banana contains 358mg. It has 26mg of B-6, 21mg of vit. K, 29mg of Magnesium, 2 mg of vit. E, 7g fiber, 9g of carbohydrate, 15g of fat, and 160 calories.

The health benefits are numerous; some studies suggest it can help lower LDL cholesterol, decrease inflammation and arthritis symptoms, decrease cancer risks, and help with the absorption of nutrients in other foods, especially the fat soluble antioxidants A,D,E,and K. Also, the oil is great for skin and hair

Healthy fats are needed for weight-loss, health, and natural energy, so an avocado is an economical and delicious super food.

Written by Donna Wheeler, acac nutritionist

 

 

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