avocado
Avocados may have a range of health benefits for our bodies, including heart and eye health. So why is avocado good for you? Here are some avocado facts that will have your taste buds jumping for joy!
1. Avocados are a great source of monounsaturated fats
2. Most oily fish also have monounsaturated fat in them, including wild salmon and mackerel
3. Mackerel has a rich supply of omega 3 fatty acids, which might help to reduce the risk of heart disease
4. Mackerel is also an excellent source of iodine and it is an important part of the diet during pregnancy as it helps with the brain development in unborn children
5. Avocado is also a rich source of vitamin B6, which is needed for healthy skin, hair and nails
6. Vitamin B6 helps with the production of serotonin and melatonin in our body
7. The fruit is also a great source of vitamin C as well, which helps our immune system to stay healthy
8. The avocado fruit also has a range of minerals and vitamins, including potassium, copper and vitamin E - all of which have their own range of health benefits for the way that it works in our bodies
9. The fruit is perfect to eat with tuna or salmon if you are on a diet as it contains fewer calories than butter
10. Avocado is great for any diet as it can be used in so many ways.
11. The fruit is perfect for a mid morning snack, for lunch or as a side to any other meal
12. You can even use the fruit as the basis of a delicious dip - which tastes great with some whole wheat crackers or in sandwiches
13. The fruit can also be used in salads and pasta or even to make a creamy sauce that you can add to steak or fish
14. Avocados are available all year round, so they're perfect if you want something that's quick and easy to cook at home (without having to buy anything else)
15. The fruit is available in all good supermarkets - so there's no need to ever worry about not having any around!
16. The fruit is also used in cooking recipes and they are great for baking as well.
17. The fruit can be used to add an extra dimension to your favourite meals as it makes food taste delicious
18. Avocado also tastes great on its own - you can slice the fruit and use it with some low fat mayonnaise or just spread it on toast or a jacket potato
19. You can even add avocado slices to sandwiches or even pasta salads if you like a little extra crunchy texture!
20. You can also add the avocado to smoothies or the fruit can be blended with other ingredients for a delicious soup!
21. Avocados are great for people who have celiac disease as well as for people who have a gluten intolerance
22. They are also good for people who have food intolerances and allergies as they will often produce less stomach upsets when combined with other foods that are already easy to digest
23. Because it is a high fat fruit, it is mostly used as a side or snack, rather than in cooking, although there are exceptions (such as tuna!)
24. Avocados are also packed full of vitamin K, which can actually help to lower bad cholesterol
25. The fruit is also a rich source of folate, which helps with the release of energy from the food we eat
26. Folate is also great when it comes to helping pregnant women as it helps to protect their babies from spinal defects.
27. This makes avocado a useful food for pregnant and breastfeeding women as it contains easily absorbed potassium - which is needed for muscle contraction for normal heart function and the transmission of nerve signals and healthy cell membranes
28. These health benefits make avocado good for you and it also tastes really good!
29. The health benefits associated with avocados are the same for both the fruit and the oil that is found inside it.
30. The oil from the fruit is perfect to use as an oil for cooking, either on its own or in combination with others
31. This oil is also good for people who suffer from eczema or psoriasis because it contains essential fatty acids that can help to keep skin soft and smooth
32. These essential fatty acids are also great for reducing inflammation in the body when it has been damaged, which can help to relieve a host of other conditions - including asthma, osteoarthritis or rheumatoid arthritis
33. The oil is also good for maintaining healthy cholesterol levels
34. The oil can be added to salads, along with a little vinegar or even mixed with olive oil.
35. Some people also add avocado oil to hot drinks - so it makes a great addition to coffee or tea on cold days!
36. People who have arthritis can sometimes find that they have aching joints after consuming oily foods, such as avocados, so it's important to be aware of the types of food you are eating and what the effects on your body are before you eat them (but don't worry about this if your avocados make you happy!)
37. Avocados can also be used as a laxative and will help to cleanse the bowels.
38. A diet rich in avocado can be perfect for those who have digestive issues, such as irritable bowel syndrome, as it can make a very positive difference to digestion and help with the release of toxins from your body
39. Avocado oil is also great for promoting hair growth - which is another reason why it is perfect for people who suffer from eczema or psoriasis.
40. The oil can also help to keep your hair smooth and shiny, which will in turn help with its growth rate
41. Avocado oil is much lighter than many other oils so it doesn't work as well when used on its own if you are frying or cooking at high temperatures.
42. It is best used for roasting or for making dressings for salads or other foods
43. Although avocado oil is good for your health, it does vary in price - so you may find that a different type of vegetable oil works out more cost effective in the long run
44. The fruit and the oil from it have got a lot of nutritional benefits and both of them can be enjoyed!
45. If you are in the UK, a good source of avocado is from Costco but if you are in the USA there are some other sources that can be purchased online for cheaper.
46. If you have friends or family in the USA, you can buy avocados in bulk and send them to your friends or family for a double-whammy!
47. The fruit can also be bought frozen - just make sure that it's well wrapped so that it doesn't end up soggy when it arrives! If you live somewhere where avocados are not available then they will often be found on sale at health stores and greengrocers during June and July thanks to increased demand during this time
48. There is also a wide range of avocado related products that you can buy, including frozen mashed avocado (which tastes great and can be used in baking or as a sandwich filling)
49. Avocado is also often sold in different types of sauces or dips - these are great for serving at parties and look much more appealing than just a big lump of fruit!
50. You also need to make sure that you store the fruit properly, to ensure that it stays fresh for longer. Try keeping it in the fridge until you are ready to use it and leave out at room temperature until then.
51. If you want to keep your avocados for longer than a day then try wrapping them in cling film and keeping them in the freezer. The fruit will keep for up to three months – after that, it starts to lose its taste!
52. If you don't have much space in your kitchen then consider using glass jars with airtight seals if you want to store the fruit for longer and look after it properly.
53. The fruit can also be frozen, so that you have healthy and tasty avocados in your freezer all year round.
54. Another way that you can store the fruit is by keeping it in a brown paper bag - just make sure you squeeze out any air before putting the bag away!
55. You can also wrap the fruit in paper towels and then put the paper towel into another brown paper bag – this will result in a more tightly sealed container which will keep it fresh for longer
56. If your avocado has gone slightly soft, put it back into the fridge – this will often make it firmer again
57. These tips should help you to keep the fruit fresh and to make sure that it tastes great and is good for your health.
58. Avocados should be handled with care as they can bruise easily
59. It's very hard to make a mistake when preparing avocados, although you may find that the skin can be a little tricky if you're not used to peeling it! The best way to remove it is from the bottom up, once you've removed any stones or pips
60. If you want quick and easy peeling then a good tip is to place the avocado in hot water for about 30 seconds before peeling it
61. You can also use a knife to cut the avocado in half and then squeeze it – this makes getting the skin really easy.
62. The fruit is also great for making guacamole - a delicious dip which is healthy and quick to make.
63. You just need to mash the fruit, add some lemon juice and salt, mix well and that's it! You can put as much or as little of the sauce on your food as you want, depending on how much you want or how you want your guacamole to taste!
64. Avocado can also be added to ice cream or used as part of a breakfast smoothie - so there are lots of options! Try experimenting to come up with your own healthy and tasty recipes
65. If you have an upset stomach then you can eat avocado with some honey - this helps to neutralize the acids in your stomach and make you feel better.
66. Avocados can also be included in a recipe for porridge, which makes for a healthier option than most cereals
67. The fruit is also great for making sandwiches and wraps - if you add it to a salad then you'll get all the nutrients from the salad but will also have the taste of creamy avocado
68. You can also use avocado to season some dishes - and it works really well with a wide range of foods
69. If you have a food allergy then avocados are one of the few things that you can actually eat, although this is only because they're so healthy. If you have a nut allergy then most people don't react badly to avocados but this may be different for you so it's best to check! If you have an egg allergy, however, there is usually a very strong reaction, so be prepared and avoid eating them if possible
70. You can also use avocado in recipes such as cakes and bread. These are great for those who can't eat nuts but still want to add some healthy fats to their diet
71. You can use avocado oil in a recipe for a range of other foods, just be careful not to use too much or it may be strong and overpowering! Avocado oil is best used as an ingredient rather than a stand alone product
72. The fruit can also be used as a garnish on top of other dishes, such as in salads and sandwiches
73. The oil is best used alongside certain foods, rather than added onto other dishes - add it to the salad with the meal and then eat them together. This will ensure that you get all of the benefits from your avocado!
74. You can also use avocado oil in baking - it will add a nice flavour to your food and works well as an ingredient for cakes and other sweet treats
75. It's best not to make smoothies with avocado though, as it can affect the taste instantly - although you can combine it with other healthy ingredients such as yogurt or milk
76. Try using avocado oil in different recipes and find out how you can use this versatile cooking ingredient that can improve your health
77. The oil is also great for dipping bread into, which makes it much healthier than using butter or margarine – try replacing the regular spread with avocado oil and see just how tasty and healthy it is!
78. Avocado oil is also great for giving a kick to healthy dishes – add it to sauces or dips and then enjoy your meal knowing that it's healthy and good for you
79. Avocado oil contains lots of fats, but these fats are all about 50% monounsaturated fat which means that they're all good for you
80. The oil is also made up of lots of other nutrients, including vitamins A, B and K as well as magnesium and potassium – it really is a healthy addition to your diet
81. As you can see, avocados are great for the body – so make sure that you eat them regularly and use them in recipes so that you can benefit from all of their healthiness. Keeping them fresh and adding them to your recipes will ensure that you enjoy this tasty fruit's health benefits every day!
82. Avocado has been shown to improve the function of the heart – this is because they contain monounsaturated fats which are known to be beneficial for cardiovascular health
83. In addition to that, avocados have been shown to improve the function of the liver and kidneys – this is because they are high in potassium
84. Avocados can contribute to proper bone development – as they are rich in potassium and vitamin K
85. The fruit is also great for strengthening the immune system – it contains vitamin C, beta carotene and antioxidants which make it a beneficial immune system booster
86. Avocados contain fatty acids known as oleic acid which helps to reduce inflammation by playing its role in building up healthy cell membranes
87. Oils in avocado are also good for maintaining a healthy heart and protecting against cardiovascular disease
88. Avocados are a great source of vitamin E – which is known to keep the heart healthy as well as protecting against heart disease and strokes
89. Studies have also shown that avocados improve metabolism – this helps you to lose weight and keep it off, as well as improving your overall health
90. The fruit contains lots of beta carotene and vitamin C, which protect against many different types of cancer, including lung cancer, skin cancer and breast cancer
91. You can't just eat a whole avocado every day though - one or two is plenty - although adding it to other foods will help you get the benefits that it has to offer
92. Avocados are a great addition to a healthy diet and there are lots of ways to use them, from baking to spreading on bread and serving with cheese
93. Try adding one to your lunch for a dose of healthy fats and antioxidants - if you find it hard to eat whole then you could even blend it up in a smoothie!
94. Avocado is also great for making creamy sauces – just add avocado slices or mash the fruit up, mix with some yogurt and then add it to your meal – these will make your food much healthier
95. You can also experiment with avocado when cooking – try mashing it up in fried rice or adding it into other Asian dishes
96. You can also add avocado to other dishes - try adding it to stir fries, casseroles and casseroles with chicken
97. You don't have to eat avocados as a whole food they can be blended up in smoothies or added to different dishes – try adding them to sauces and dips, or even mashing them up and putting the mash on top of your sandwiches
98. Try using the avocado oil in different recipes such as dressings or dips, but you should be careful not to use too much – after all it's not for cooking!
99. The fruit is rich in vitamins E and C which are known for protecting against heart disease
100. Avocados are a great source of antioxidants – this helps to protect your body against free radicals, which could potentially damage your cells and lead to disease
