Tag: avocado

Posted in NUTRIENTS

Vitamin E

Posted on by Mary Ann Lesh

What does Vitamin E do?
Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries. Antioxidant vitamins, including vitamin E, came to public attention in the 1980s when scientists began to understand that free radical damage was involved in the early stages of artery-clogging atherosclerosis, and might also contribute to cancer, vision loss, and a host of other chronic conditions.

How much do I need?
The Recommended Dietary Allowance of Vitamin E is 15 mg daily.

Are supplements recommended?
Most people do not need to take Vitamin E supplements if they eat a balanced diet, as it is easily obtained from nuts, seeds, and vegetable oils. Supplements are generally only recommended for people with specific absorption issues, such as Crohn’s disease, cystic fibrosis, or certain dietary restrictions. 

What are some good plant food sources of Vitamin E?
Mango, avocado, almonds, asparagus, peanuts, pumpkin, wheat germ oil, and sunflower seeds are rich in Vitamin E.

Source: Harvard School of Public Health

Foods Rich in Vitamin E

PLANT FOOD FACTS

Mango Facts

One cup of fresh mango contains fewer than 100 calories, but packs 67% of the daily requirement for vitamin C.

PLANT FOOD FACTS

Avocado Facts *superfood*

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.

PLANT FOOD FACTS

Almond Facts

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

Posted in NUTRIENTS

Vitamin B9 (Folate)

Posted on by Mary Ann Lesh

What does folate do?
Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence. It’s best to get folate from whole foods.

How much do I need?
The recommended daily intake (RDI) of folate varies with age and gestation or lactation:

AGE OR CONDITION0-6 mos7-12 mos1-3 yrs4-8 yrs9-13 yrs14+ yrspregnancylactation
RDI65 mcg80 mcg150 mcg200 mcg300 mcg400 mcg600 mcg500 mcg
Source: Medical News Today

Are supplements recommended?
For most individuals, a balanced diet rich in folate-rich foods such as leafy green vegetables, fruits, nuts, beans, and fortified grains can provide sufficient folate. However, certain individuals may benefit from supplementation. A folate deficiency can lead to lack of energy, poor immune function and impaired digestion. Folate is especially important nutrient for pregnant women to prevent birth defects like spina bifida. It is important to consult a health care professional if you are considering folate supplements. Folic acid, often confused with folate, is a synthetic form of vitamin B9 used in supplements and added to processed food products, such as flour and breakfast cereals. Several studies indicate that chronically elevated levels of unmetabolized folic acid may have adverse health effects. High levels of unmetabolized folic acid have been associated with increased cancer risk. Among elderly people, high folic acid levels can mask vitamin B12 deficiency which, if untreated, may increase the risk of dementia and impaired nerve function.

What are some good plant food sources of folate?
Asparagus, avocado, banana, beans, beets, broccoli, Brussels sprouts, citrus fruits, lentils, lettuce, nuts and seeds, papaya, peas, spinach, and wheat germ.

Source: Healthline

Folate-Rich Plant Foods

PLANT FOOD FACTS

Avocado Facts *superfood*

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.

PLANT FOOD FACTS

Banana Facts

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

PLANT FOOD FACTS

Beet Facts

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

PLANT FOOD FACTS

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

PLANT FOOD FACTS

Papaya Facts

Papaya is rich in Vitamins A, C, and B9, as well as potassium, the antioxidant lycopene and the papain enzyme. Unripe papaya can stimulate contractions in pregnancy, so it should always be ripened or cooked before eating if you’re pregnant.

PLANT FOOD FACTS

Spinach Facts

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…



Posted in FEATURED, RECIPES

Guacamole

Posted on by Mary Ann Lesh

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
  • INGREDIENTS
    • 2 peeled ripe AVOCADOS
    • 1/2 c chopped TOMATOES
    • 1/4 c chopped ONION
    • 1/4 c chopped CILANTRO
    • 1 clove crushed GARLIC
    • 2 Tbsps LEMON JUICE
    • 1 small SERRANO CHILE, seeded and chopped
    • SALT and PEPPER to taste
  • INSTRUCTIONS
    1. Mash the avocados until creamy
    2. Add other ingredients and stir lightly until well mixed
PLANT FOOD FACTS

Garlic Facts

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Mary Ann Lesh's avatar by Mary Ann Lesh
Posted in NUTRIENTS

Vitamin B3 (Niacin)

Posted on by Mary Ann Lesh

What does niacin do?
Niacin (Vitamin B3) is 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 urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods.

How much do I need?
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.

Are supplements recommended?
Niacin is found in many fortified foods, and overconsumption may have serious side effects, so supplementation should be done only with medical supervision.

What are some good plant food sources of niacin?
PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, WHITE POTATOES

Some Niacin-rich Foods

PLANT FOOD FACTS

Avocado Facts *superfood*

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.

PLANT FOOD FACTS

Mushroom Facts

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

Posted in PLANT FOOD FACTS, SUPERFOOD

Avocado Facts *superfood*

Posted on by Mary Ann Lesh

Avocados are widely considered among the superfoods, nutrient-dense, whole foods packed with high levels of antioxidants, vitamins, minerals, and fiber that may promote health, boost immunity, and help prevent diseases. While not a legally defined or scientifically recognized category, superfoods are commonly touted for exceptional nutrient-rich properties. 

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. 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! Avocados are a source of key nutrients, including healthy fats and fiber. They also contain anti-inflammatory and antioxidant compounds and may help reduce heart disease risk. Avocados are exceptionally nutritious fruits and are a concentrated source of healthy fats and fiber, plus a number of vitamins and minerals.

1 seven (7) oz (201 g) avocado contains%DV
CARBOHYDRATE17 G
CALORIES322
FAT0.3 G
FIBER14 G
PROTEIN4 G
VITAMIN B220%
VITAMIN B3 (NIACIN)22%
VITAMIN B5 (PANTOTHENIC ACID)56%
VITAMIN B6 (PYRODIXINE)30%
VITAMIN B9 (FOLATE)41%
VITAMIN C22%
VITAMIN E28%
VITAMIN K35%
COPPER42%
MAGNESIUM12%
MANGANESE12%
POTASSIUM21%
SOURCE: HEALTHLINE

RECIPES

FEATURED

Guacamole

This traditional guacamole combination is served all over Mexico as a side dish with chips, or as a main ingredient in a taco.