Avocado is not only tasty, but it is also a great source of nutrients beneficial to our health. In this article, we analyze the many properties of avocado and discover how to incorporate it into three delicious recipes.
The avocado
Avocado is famous for its content of healthy fats, known as monounsaturated fatty acids. These fats are beneficial for the heart as they can help reduce LDL cholesterol levels and increase HDL cholesterol levels. Additionally, avocado is an excellent source of dietary fiber, which helps keep the digestive system functioning properly and promotes feelings of satiety.
This superfood is also packed with essential vitamins and minerals. Avocado contains vitamin K, which plays a crucial role in blood clotting and bone health. It is also rich in vitamin C, an antioxidant that strengthens the immune system and contributes to the production of collagen, an important protein for skin health. Other nutrients present in avocado include vitamin E, vitamin B-6, folic acid and potassium.
In addition to its impressive nutritional profile, avocado also offers heart health benefits. Being a natural source of potassium, avocado helps regulate blood pressure. It also contains phytosterols, plant compounds that can reduce blood cholesterol levels. These phytosterols are found in much higher quantities in avocado compared to other plant foods.
We cannot forget to mention the role of avocado in eye health. This fruit contains lutein and zeaxanthin, two antioxidants that concentrate in the retina and can help prevent age-related eye diseases, such as macular degeneration. These antioxidants protect the eyes from harmful ultraviolet rays and oxidative stress.
We present three ideas to make the most of this versatile ingredient:
1. Avocado and shrimp salad:
Ingredients:
- 1 ripe avocado, cut into cubes
- 200 g of cooked and peeled shrimp
- Fresh lettuce leaves
- 1 diced tomato
- 1 red onion, chopped
- Lemon juice
- Salt and pepper to taste
Preparation:
Toss avocado, shrimp, lettuce, tomato and onion in a large bowl. Dress with lemon juice, salt and pepper. Enjoy a fresh and nutritious salad!
2. Homemade guacamole:
Ingredients:
- 2 ripe avocados
- 1 chopped tomato
- 1 small onion, chopped
- Lemon juice
- Fresh chopped cilantro
- Salt and pepper to taste
Preparation:
Mash the avocados in a bowl until smooth. Add the tomato, onion, lemon juice and cilantro. Mix well and season with salt and pepper. Serve with tortilla chips or as a side for tacos.
3. Avocado toast with egg:
Ingredients:
- 2 slices of whole wheat bread
- 1 ripe avocado
- 2 eggs
- Salt and pepper to taste
- Chopped chives (optional)
Preparation:
Toast the bread until crispy. Mash the avocado and spread it over the bread slices. Cook the eggs to taste (fried, scrambled or poached) and place them on the avocado. Season with salt, pepper and chopped chives to taste. A delicious and nutritious breakfast or brunch!