Avocado – the must have food in your diet

Avocados are a nutrient dense source of monounsaturated fatty acids and are useful for replacing saturated fats in the diet. By replacing dietary saturated fats with these healthier monounsaturated fats, LDL or ‘bad’ cholesterol is lowered, assisting with the reduction of major risk factors for heart disease.

What else can an avocado offer?

1. Folate – very important in children and adolescents to assist with cell division and growth. Folate is also essential during pregnancy, assisting with the formation of the neural tube and preventing developmental issues such as neural tube defects.

2. Fibre – containing both soluble and insoluble fibre, avocados help to regulate bowels and increase satiety, leaving you feeling full after consumption.

3. Vitamin C – an important antioxidant, which helps to increase iron absorption from plant containing iron foods.

4. Plant Sterols – help reduce cholesterol reabsorption in the intestine, increasing cholesterol removed from the body.

A 50g serve of avocado is equivalent to 1/3 small or 1/4 large avocado, and contains:

Energy: 303kJ
Saturated Fat: 1.5g
Sugars: <1g
Sodium: 1.5mg
Folate: 60ug
Vitamin C: 11mg
Fibre: 2g

Avocado is one of the most versatile foods, being suitable for inclusion into all 3 main meals, as well as snacks. Try some today.

Poached eggs on toast with avocado

A simple delicious breakfast or lunch providing all the benefits of avocado as well as additional protein to help to fill you up.