Avocado
The avocado can lay claim to being the original food
celebrity. Few cafes do not offer smashed avocado on toast for brunch, and its
bright green hue and rich creamy texture makes avocado a favourite for wellness
bloggers.
But avocado is far more than a pretty colour.
Healthy fats. Avocado is the only fruit apart from olives
to be rich in healthy, monounsaturated fats. These can help reduce bad cholesterol
levels in your blood, lowering your risk of heart disease and stroke. They also
help you absorb essential fat-soluble nutrients such as vitamin E, promote
healthy skin, and help you maintain a healthy weight.
Fibre. Do not be misled by their creamy texture.
Avocados are a rich source of fibre, with 14 grams in each one, about half the
recommend daily amount of 25-30 grams. Getting enough fibre every day feeds the
healthy bacteria in your digestive system.
Added benefits. Vitamins C, E, K and the B group, and
the minerals magnesium, potassium, copper and manganese are all essential for
your brain and body to function at its best. A daily avocado provides them all.
What is more, avocados are packed with bioactive compounds including
carotenoids such as lutein (important for eye health) and phenolic compounds, which
have antioxidant and anti-inflammatory effects.