The avocado is one of the most nutrient dense foods. They are high in fiber, and are the top of their class for folate, vitamin E, and lutein. They are rich in magnesium, an essential nutrient for healthy bones and cardiovascular health, and in potassium which helps prevent circulatory diseases, regulates blood pressure, and protects against heart disease and stroke.
Avocados are also powerful nutrient boosters! They improve the ability of our bodies to absorb nutrients from other foods This food synergy maximizes absorption so we get the full benefit of what we consume.
- Add it to a spinach salad with carrots to maximize absorption of beta-carotene and lutein!
- Add it to salsa and increase the absorption of lycopene and carotenoid phytonutrients!
Even though avocados are high in fat, it’s the good kind, monounsaturated. This kind of fat burns more quickly than saturated fat. It also helps fight obesity by helping you feel full.
And… they’re delicious! A little EVOO a touch of salt, and a little sprinkle of Aleppo or crushed red pepper flakes is all you need for a quick snack, or, try this guacamole recipe..
Here’s a couple other avocado recipes:
~Thanks for reading
Eating whole foods provides a better balance of nutrients than just taking vitamins. The reason is the way the nutrients work together to maximize absorption.
An example of this is the way spinach improves the heath of your eyes.
Spinach contains both lutein and zeaxanthin. These two carotenoids offer a power punch of vision protection. You can increase your macular pigment which helps protect your eyesight within a few weeks just by increasing the amount of spinach you eat.
According to the American Optometric Association both lutein and zeaxanthin working together help to maintain healthy cells in the eyes by filtering high energy blue wavelengths of light, which are harmful to the eyes.
WebMD has an interesting article that can help get you started with research on the perfect food combinations.
And here’s a really handy chart and article to help you find out which foods work best together. Try playing around with some of these. You might even come up with your new favorite recipe!
In the meantime, try this Spinach and Grapefruit salad.. (*hint: The grapefruit helps your body absorb the iron from the spinach!)
- 1 cup baby spinach
- 1/2 orange bell pepper
- 6 grape tomatoes
- A few slivers of red onion
- 1/2 grapefruit, cut into wedges
- 1/2 avocado
- Small handful of walnuts
- Drizzle of EVOO
- Sprinkle of lemon juice
- A few cilantro leaves
- Sprinkle of toasted wheat germ
- Throw everything but wheat germ in a bowl and mix well
- Sprinkle the toasted wheat germ over top
**If you zest the lemon before squeezing it you could sprinkle that over top too!