Month: July 2014

Avocado: The Superfood

by Paxton Mittleman and Emily Sorge


A note from the SuperNutritionist: I’ve been known to bash the avocado. But my interns Emily and Paxton convinced me that the avocado should get another shot, and I’m glad I gave it another try.

Why not put a spin on the “bacon and egg” breakfast staple and replace bacon with avocado slices? Avocados are considered one of the world’s healthiest foods because they contain 25 essential nutrients including vitamin A, B, C, E, & K, copper, iron, phosphorus, magnesium, and potassium. Who knew all these nutrients could come in one food?

Avocados, nuts and bacon all have similar fat contents, but that’s where the similarity ends. People see the word “fat” and immediately think that the food is bad for you. Well, that is not true, especially with avocados. Avocados contain monounsaturated fat, also known as the good fat, and can actually lower your risk of heart disease. Bacon, on the other hand, contains saturated fat, which may increase your risk of heart disease. Nuts, contain mostly unsaturated fat (which is good) and are rich in phytochemicals and antioxidants that help prevent diseases. Ounce for ounce, avocado contains 5 times more potassium than almonds. By choosing an avocado over other foods that contain fat, you may lower your risk of heart disease and get more nutrients per serving. It’s no wonder that avocados are considered a “superfood”. An avocado has an average of 240 calories, so if you are eating more avocado, remember to eat less of something else.

Next time you go for Mexican food add avocado to your burrito or order a side of guacamole for dipping. Avocados are yummy by themselves with a little bit of salt and pepper. As a topping, avocados are great on fish, chicken or burgers. They can even be swapped for other diet staples to create a healthier dish, like an avocado and egg sandwich.. Get creative and make avocados, one of the world’s “superfoods”, a part of your diet!