NUTRITION TOPIC SEPTEMBER 2015

SUPER TASTY, SUPER VERSATILE, SUPER FOODAVOCADOS

Avocados provide nearly 20 essential nutrients, including vitamins A, B, C, E

K, iron, magnesium, folic acid, copper, protein, fiber and potassium. They
also act as a "nutrient booster" by enabling the body to absorb more fatsoluble nutrients. Avocados contain 18 essential amino acids which can
be used to form a complete protein. For this reason, avocados are often
an integral part of vegetarian, vegan or raw food diets.

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Avocados consist of approximately 20% fat. The majority of the fat

contained in avocados is monounsaturated fat. Avocados also contain a
small amount of polyunsaturated and saturated fat. The fat in avocados
is the healthy kind of fat that our body need for growth and to perform
body functions.

Avocado can be considered as a super fruit because of its many health

benefits. A regular dose of 300 to 600 mg of avocado per day is all that is
required to reap all the maximum health benefits of this super fruit. Adding
avocado in ones daily diet is an assurance of keeping a healthy body with
high immunity against dreaded diseases like cancer.

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Benefits of Avocados In Your Diet:

1. Heart Healthy Benefits Avocados vitamins and minerals help
maintain homocystine levels. The monounsaturated fat and glutathione
also benefit for a healthy heart. Avocados also support the blood
vessels. Additionally, heart health benefits from oleic acid and omega-3
fatty acids, both of which are present in avocados.
2. Boosts the Immune System The glutathione in avocados aids in
boosting the immune systems and benefits the nervous system.

3. Lowers Cholesterol Levels Avocados contain beta-sitosterol which

studies have shown is effective at lowering LDL cholesterol levels and
increasing HDL levels.
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4. Benefit Blood Pressure Avocados contain more potassium then

bananas. The potassium aids in controlling blood pressure levels.

5. Cancer Protecting Properties- Those who consume type of fat found in

avocados have been found to have a reduced risk of cancer. Studies have
also shown that avocados can aid in fighting prostate cancer.
Because of the high concentration of lutein and carotenoids in this fruit, it
can inhibit the production of cancer cells.
6. Contains Antioxidants Avocados are rich in antioxidants and aid in
fighting oxidative stress. The glutathione is a strong antioxidant which
fights free radicals.

7. Prevent Diabetes and Regulate Blood Sugar Avocados have been

shown to reduce the risk of diabetes. The monounsaturated fats help
regulate blood sugar and can reverse insulin resistance.

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8. Benefit Eye Health The high amount of

carotenoid lutein in avocados aids in
protecting against cataracts and macular
degeneration.
9. Avocado can keep the skin and hair
healthy-The high content of Vitamin E found in every avocado fruit is
sufficient to keep the skin and hair healthy.
10. Avocado can help treat osteoarthritis
Another recent study has shown that avocados can be used to help treat
osteoarthritis. The oils that avocado contains, can do wonders on the joints,
muscles, and the bones.

How To Get The Most Benefits Of Avocados:

Avocados are most beneficial when they are ripe. Over-ripe avocados
will be darker in color, almost a dark brown or black color. When you
peel a just right avocado it should be a nice bright green color. If there
are any dark brown spots when peeled, it is too ripe. It is best to buy the
avocados un-ripen and you can allow them to ripen in your home at
room temperature. To make them ripen faster you can store them in a
bag with apples or bananas.
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Some people can develop a certain allergic reaction to avocados, more specifically to
those who are known to be allergic to bananas, peaches, melon, potatoes, tomatoes, and
kiwi. If you know for a fact you suffer from this condition, you may not be able to add
Avocados to your daily diet.

AVOCADO RECIPES
AVOCADO MILKSHAKE RECIPE

Ingredients:
1 ripe avocado
1-2 tsp of powdered sugar
2 glasses of cold milk (about 500 ml)
1 to 1.5 glasses of cold water

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Method:
Blend all ingredients until smooth and of pouring consistency. Adjust sugar to your
preference and if too thick, add more milk.
Pour milkshake into glasses and serve immediately.

Avocado Cucumber Salad

Ingredients
Avocado - 2
Cucumber - 2
Tomato - 3
Onion ( big ) - 1
Sugar - 1 tsp
Lemon juice - 1/4 cup
Salt - 1/4 tsp
Olive oil - 1/4 cup
Pepper powder - 1/4 tsp
Cheese ( grated ) - 1/4 cup
Method
1. Cut avocado, cucumber, tomato, onion finely.
2. Mix sugar, olive oil, lemon juice, pepper powder and salt in a bowl.
3. Mix avocado, cucumber, tomato, onion. Sprinkle cheese, refrigerate and serve chilled.
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Avocado Chutney

Ingredients
1 raw avocado
1 bunch of mint leaves
1 bunch of coriander
3 green chillies
2 buds of garlic
1/2 fresh lemon
salt to taste
Method
1.
2.
3.
4.

Smash the avocado with spoon. Keep aside.

Cut and clean the coriander. (No need to chop it in small pieces)
Cut green chillies.
Grind all the ingredients together except avocado and add water as needed to
make a paste (while grinding).
5. In a seving bowl pour the mixture that has been grinded, add smash avocado
to it.
6. Add salt and fresh lime as needed.

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AVOCADO YOGHURT SMOOTHIE

INGREDIENTS

Avocado- 1 (de -seeded and cubed)

Banana- 1 (chopped)
Orange juice - 1 cup
Yogurt - 1 cup
Sugar- As reqd
Ice cubes - As reqd
DIRECTIONS
For preparing avocado yoghurt smoothie, blend yogurt, avocado, banana,
orange juice, ice cubes and sugar well.
Avocado yoghurt smoothie is ready. Serve immediately.

PREPARED BY:
MRS: SHANI JANISA
(HEALTH AND SAFETY- CO ORDINATOR)
Gulf Indian High School