Nutrition Spotlight: Avocado

With Cinco de Mayo right around the corner, what better health food to talk about than the avocado? Nicknamed the Alligator Pear, this fruit is native to Central and South America and was first cultivated in Mexico. Avocados are packed with potassium, folate, fiber, B vitamins, vitamin E, antioxidants and monounsaturated fatty acids. They are a delicious way to add essential nutrients to your diet. One half of a hass avocado contains about 125 calories, 375mg of potassium and 5 grams of fiber.
Due to their nutrient density, avocados have been studied for their health benefits. The potassium and monounsaturated fat content in avocados may help promote heart health by improving blood pressure and lipid profiles. Avocados have also been linked to improved eye and skin health as well as glucose control , weight management and possible protection from certain cancers.
Eat an avocado plain, on top of a salad, used as a spread for sandwiches or as guacamole. There are so many ways to enjoy this delicious fruit.
4 ripe Haas avocados
3 tablespoons freshly squeezed lime juice (1 lime)
1/2 cup small-diced red onion (1 small onion)
1 large garlic clove, minced
1/2 teaspoon kosher salt
1 teaspoon freshly ground black pepper
1 medium tomato, seeded, and small-diced
· Cut the avocados in 1/2, remove the pits, and scoop the flesh out of their shells into a large bowl. Immediately add the lime juice, onion, garlic, salt, and pepper and toss well. Using a knife, slice through the avocados in the bowl until they are finely diced. Add the tomatoes. Mix well.
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
Allison Mitchell RD,LDN, is the Clinical Nutrition Manager at Noble Hospital.

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