What’s all the buzz about Avocados?

Written by Onfit Tutor Stephanie McCaul[/vc_column_text][vc_column_text]Avocados are one of my favourite foods, but they aren’t just tasty they are full of nutritional goodness! If you need any more reasons to start eating avocados then here are a few great ones…

Avocados contain over 75% of the naturally good fats (monounsaturated and polyunsaturated) that help absorb Vitamins A, D, K and E and do not increase the ‘bad’ cholesterol (low density lipoproteins or LDL’s) levels.

Not only classified as low in sugar and in salt, but also rich in Vitamin C (a great antioxidant, good for your skin, helps absorb iron) and a good source of fibre, Avocados are said to be high in satiety (help you feel full).

Just 50g, or ¼ of an Avocado, contains almost 20 vitamins and minerals for a mere 72 calories, thus Avocados are deemed to be nutrient rich and a great substitute for foods high in saturated fat such as butter.Research suggests that the Avocado’s nutrients may also help absorb carotenoids associated with maintaining eye health as we age.

Just 50g, or ¼ of an Avocado, contains almost 20 vitamins and minerals for a mere 72 calories, thus Avocados are deemed to be nutrient rich and a great substitute for foods high in saturated fat such as butter. Just see the nutritional value of Avocados in the below table from: http://www.avocado.org.au/nutrition-information-panel

NUTRITION INFORMATION

Servings per package: 4 serves per avocado

\Serving size: ~50g or 1/4 avocado

	Average Quantity per Serving	Percentage Daily Intake*	Average Quantity per 100g or ½ avocado
Energy	303kJ (72Cal)	12%	605kJ (144Cal)
Protein, total	0.8g	2%	1.6g
Fat, total	6.4g	9%	12.7g
– saturated	1.5g	8%	3.0g
– trans	0g		0g
– polyunsaturated	1.0g		2.0g
– monounsaturated	3.2g		6.4g
Cholesterol	0mg		0mg
Carbohydrate	2.3g	< 1%	4.5g
– sugars	Less than 1g		Less than 1g
Dietary fibre, total	2.1g	7%	4.2g
Sodium	1.5mg	< 1%	3.0mg
Potassium	245mg		490mg
Folate **	60ug	30%	120ug
Vitamin C	11mg	25%	22mg
Vitamin E	1mg	10%	2mg
Vitamin K	11ug	14%	22ug
Polyphenols	71mg GAE		142mg GAE
Beta carotene	127ug		254ug
Beta cryptoxanthin	117ug		234ug
Lutein & zeaxanthin	271ug		542ug

 

* Percentage daily intakes are based on the average adult diet of 8700kJ. Your daily intakes may be higher or lower depending on your energy needs.

** The RDI used to calculate the %DI is the RDI for adults (200μg), whereas for women, at least one month before pregnancy and three months during pregnancy, the recommended intake for folate is 400μg per day.

So if you’re not hooked on Avocados by taste alone, now you have numerous nutrient filled reasons to be!

Ingredients

• 2 ripe avocados
• 2 ripe tomatoes, seeded and finely chopped
• 1 medium red onion, chopped fine (can be soaked in water and drained)
• 2 tablespoons fresh lime juice
• 1 teaspoon red pepper/chilli flakes or 1 small red chilli seeded and chopped
• 2 tablespoons fresh coriander leaves
• 1 tablespoon white wine vinegar (optional)
• Salt and ground pepper to taste
• Optional freshly shaved parmesan cheese and coriander leaves to garnish
• Rye, Turkish or Ciabata bread (or similar)
• 2 eggs

Method

1. Chop avocados and mix in a bowl with all other ingredients (except bread and eggs)
2. Season to taste with salt and pepper
3. May be made up to 12 hours early if covered with plastic wrap and refrigerated
4. Serve at room temperature on your choice of bread, topped with 2 poached eggs
5. Garnish with fresh, shaved parmesan cheese and coriander leaves

 

 

 

References:

• http://www.avocado.org.au
• http://www.avocadocentral.com
• http://www.food.com
• http://www.bbcgoodfood.com
• http://taste.com.au
• http://www.avocado.org.au/nutrition-information-panel