Avocado: An easy-to-make delicious, nutritious, creamy mash
Ilove avocados, even since I was a child. Avocados provide a quick way to prepare a very creamy fruit mix without using cream. You only need half a teaspoon of sugar and a small amount of ice. That is all! Of course, you may add a spoonful or two of milk powder, if you want to add a milky taste with its natural bitterness. The rest, you can simply let your spoon do the job of breaking down the avocado meat, mashing it until it creams out.
Avocado is rich in monounsaturated fat (10 grams per 100 grams avocado meat), which is a good cholesterol, and great in trimming down excess body fat. The American Heart Association recommended an increased intake of unsaturated fats instead of the saturated fats found in red meats and dairy products. One unsaturated fat, oleic acid, helps reduce the risk for breast cancer. Its Avocatin B compound can kill leukemia cells. The fruit is the richest fruit source of beta-sitosterol, which is four times more than that found in organs. Its beta-sitosterol content helps relieve enlarged prostate symptoms and help block bad cholesterol absorption.
An avocado contains 485 milligram potassium per 100g (minimum recommended intake: 4,700 mg daily). Potassium is important in keeping your heartbeat steady. An avocado also contains 16 percent of daily value (DV) for vitamin C, 15 percent DV for vitamin B6, and 118 micrograms of vitamin B9 (folic acid), among other vitamins (A, B1, B2, B3, B12, D, E and K) and minerals (calcium, iron and magnesium). Vitamin B9 is a mood-enhancing vitamin.
Its dark green meat (closest to the brown peel) contains lutein and zeaxanthin, which are antioxidants that are good for the eyes in absorbing light waves that harm the vision. These substances are important eye antioxidants, which can help prevent age-related macular degeneration. These antioxidants boost the antioxidant activities of vitamin C and vitamin E.
A half-cup of avocado contains around 6 to 7g of fiber, which is great for cleaning the gastrointestinal tract and improve bowel movement.
Compared to other fruits, avocado is better in certain respects. It has higher content of potassium than the much-touted banana. Above all, it has low carbohydrate content (9g, 7g of which is fiber). It helps prevent the development of diabetes type-2.
WebMD reported that avocado tastes good with tomato slices. I have not tried that. I am planning to do so. Maybe you try it yourself. You can also add watermelon slices or cantaloupes.