There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.
Avocados can be used in real easy, healthy ways. For example, instead of using butter on bread, use a perfect avocado! Meatless stuffed peppers? Hell yes! Take some avocado,quinoa, and whatever your favorite seasonings are and mash all of that together, then stuff it in a pepper. Cut the pepper in half and eat it all messy like with your fingers. Here is a recipe for cucumber avocado soup. Serve it cold on a warm day and it is super refreshingCold Avocado Cucumber Soup2 ripe avocados2 large cucumbers, peeled and cubed2 cups vegetable broth2 tbsp lemon juicesalt and pepper to taste*optional 3/4 cup nut milkfood processorPut everything in the food processor and go to town.For a creamier soup, add the milk. It is thick either way. Substitute, or add to the salt and pepper. I like Simply Organic "grind to a salt" seasoning. You gotta grind that shit for like ten minutes but it's good stuff.You can serve it with anything really. I usually have it with some cut up veggies, or when I pack food for lunch I throw some quinoa in. The quinoa absorbs the soup, cause thats what quinoa does, and its super yummy and thick and filling.The last recipe for consuming avocado goodness is for Fudge. Now, because I only use cacao which is very bitter, all of the "chocolate" recipes I have are more like dark chocolate. Imagine super creamy rich fudge... with no tummy ache from the fudge being so rich. Yea, thats whats up!Chocolate avocado fudge1 avocado1/4 c coconut oil or ghee2 packets stevia2 swirls vegetable glycerine1 cup cacao* optional mix-ins such as shredded coconut, almond pieces, dehydrated buckwheat, ect.food processorrefrigeratorput everything except mix-ins into food processor and go until mixed. Taste, and adjust sweetners as necessary.When desired taste is reached, add mix-ins and let it go around once or twice. Processing too long will cause mix-ins to be processed and you won't be able to notice them anymore.Put fudge in a tupperware, or glass dish, and smooth out. Put in fridge to set. The coconut oil or ghee will harden when cold, and the creamy avocado will keep the fudge rich as opposed to liquid.So yes, the avocado. Mother Nature, fuck yea and thanks for making a food that is so perfect.
- MONOUNSATURATED FATS (3g per serving) – Helps to lower blood cholesterol if used in place of saturated fats.
- VITAMIN K (6.3 mcg/8% DV per serving) – Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. It is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly.
- FOLATE (27 mcg/8% DV per serving) – Promotes healthy cell and tissue development. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.
- POTASSIUM (140 mg/4% DV per serving) – In the body, potassium is classified as an electrolyte. Potassium is a very important mineral to the human body. It has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues, and organs: It assists in the regulation of the acid-base balance; assists in protein synthesis from amino acids and in carbohydrate metabolism; and, it is necessary for the building of muscle and for normal body growth.
- VITAMIN E (1.2 IU/4% DV per serving) – A fat-soluble vitamin that acts as an antioxidant that protects the body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions associated with aging. Vitamin E is important in the formation of red blood cells and helps the body use vitamin K. At lower levels, vitamin E may help protect the heart. Vitamin E also plays a role in healthy skin and hair.
- LUTEIN (81.3 mcg) – A carotenoid (a natural pigment) that may be associated with a lower risk of eye diseases. Lutein is an important antioxidant that may help your eyes stay healthy while maintaining the health of your skin. It provides nutritional support to your eyes and skin and has been linked to promoting healthy eyes through reducing the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older.
- MAGNESIUM (8.7 mg/2% DV per serving) –An essential mineral for human nutrition. Magnesium in the body serves several important functions: Contraction and relaxation of muscles; Function of certain enzymes in the body; Production and transport of energy; and Production of Protein.
- VITAMIN C (2.4 mg/4% DV per serving) –A water-soluble vitamin that is necessary for normal growth and development. Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
- VITAMIN B6 (0.080 mg/4% DV per serving) –A water-soluble vitamin. Water-soluble vitamins dissolve in water. The body cannot store them. That means you need a continuous supply of such vitamins in your diet. Vitamin B6 helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.