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NOURISH

Eat more avocado

For years, we've been avoiding the avocado due to its reputation of being high in fat. Avoid no more! The health benefits of avocados are abundant.

  • Avocados are rich in monounsaturated fats, a type of "good fat," which can help lower cholesterol and support cardiovascular health.
  • The omega-3 fats and vitamin E found in avocados support brain health.
  • Lutein, an antioxidant found in avocados, helps support eye health and prevent the formation of age-related eye problems like macular degeneration and cataracts.
  • Avocados are low in sugar and high in fiber, so they will keep your blood sugars stable and allow you to feel fuller and satisfied longer.
  • Avocados are rich in potassium, even more so than bananas. Potassium supports blood pressure by blunting the effects of excess sodium. 
  • The folic acid in avocados promotes healthy blood cell formation. Folic acid is essential in pregnancy, to promote healthy fetal neurologic development.
  • B vitamins are plentiful in avocados. B vitamins have multiple health benefits, including supporting the immune system, helping with cellular energy production and cell turnover, and supporting the health of our nervous system.
  • Avocados also help us better absorb fat-soluble vitamins such as vitamins A, K, D and E.

There are many simple ways to add avocado in to your day; here are a few to get you started.

  • Gently fold in cubes of avocado into scrambled eggs.
  • Add sliced avocado on top of a fried egg.
  • Puree avocado and use as a topping on chicken breasts, burgers or fish—hold the bun.
  • Add avocado to your salad.
  • Diced avocado can be added to your favorite salsa.
  • Avocados add extra richness and creaminess to fruit and veggies smoothies.
  • Enjoy them plain and fresh out of the peel with a little sprinkling of salt, pepper and lemon juice.
  • Toss into a fruit salad. They pair nicely with chunks of apple, berries and pears.
  • Incorporate into dips, or of course, make guacamole. Try eating with veggies instead of chips.

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