This traditional guacamole combination is served all over Mexico as a side dish with chips, or as a main ingredient in a taco.
PREP 20 min / SERVES 4
PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, and WHITE POTATOES are good plant food sources of Vitamin B3 (niacin), a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient — meaning that you must obtain it from food, as your body cannot produce it on its own. Since niacin is water soluble, any surplus is excreted through your urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods. The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women — enough to meet the needs of approximately 98% of adults.
| plant food Source | mG of NIACIN | %DV |
|---|---|---|
| 2 tablespoons peanut butter | 4.3 | 25 |
| 1 large baked potato | 4.2 | 25 |
| 1 medium avocado | 3.5 | 21 |
| 1 cup cooked brown rice | 3.5 | 21 |
| 1 cup mushrooms | 2.5 | 15 |
| 1 cup green peas | 3.0 | 20 |
Source: Healthline
Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.
The avocado is a member of the flowering plant family Lauraceae. The fruit of the plant is botanically a large berry containing a single seed. Avocados are cultivated in tropical and Mediterranean climates throughout the world. In 2017, Mexico produced 34% of the world supply of avocados. Avocados are delicious as they are–just peel and slice or scoop with a spoon. A quarter of an avocado in a smoothie gives it a delicious creamy texture that blends well with other flavors. Avocados can be used in salsas, dips, and salad dressings, and, of course, they are the key ingredient in the Mexican dish that is appreciated worldwide–Guacamole!
Guacamole
| 1/3 medium avocado (50 g) |
|---|
| calories 80 |
| carbohydrates 4 g |
| calcium 10 mg |
| copper 10% DV |
| fat 8 g |
| fiber 1.7 g |
| folate 10% DV |
| magnesium 4% DV |
| manganese 4% DV |
| niacin 6% DV |
| pantothenic acid 14% DV |
| phosphorous 2% DV |
| potassium 6% DV |
| protein 1 g |
| riboflavin 8% DV |
| thiamine 4% DV |
| vitamin B6 66% DV |
| vitamin C 4% DV |
| vitamin E 6% DV |
| vitamin K 10% DV |
Fruit & Stuff 