- Vitamin B1- Thiamine is a dietary supplement.
- Vitamin B2- Riboflavin can prevent migraines.
- Vitamin B3- Can treat high cholesterol and can reduce the risk of a heart attack and narrowing arteries.
- Vitamin B5- Pantothenic acid helps the body convert food into fuel
- Vitamin B6- Controls metabolism, nerve function, liver function, skin health, eye health, as well as helps boost levels of energy.
- Vitamin B9- Used to treat certain types of anemia, also beneficial for pregnant women or women trying to get pregnant.
- Vitamin C- Helps with immunity and cell repair. It is water soluble..this means whatever you don’t use, you will eliminate.
- Vitamin E- Antioxidant
- Vitamin K- Helps with blood clotting and healthy blood vessels
- Calcium- Builds your bones along with the help of Vitamin D
- Iron- Helps our body transport oxygen
- Magnesium- Helps prevent cramping and helps with circulation
- Phosphorus- A mineral that helps keep your bones healthy
- Sodium- An electrolyte that helps your body retain fluids and helps with metabolic processes
- Zinc- Helps with immunity and recovery
Avocados contain about 14% potassium, which prevents muscle cramping, helps cardiac system and maintain a healthy heart
~They contain 23% folate which helps decrease the risk of heart disease
~Avocados helps our eye health
~Avocados are high in fiber and can help with weight loss
~They cleanse the intestines which help with bad breath
Make sure that you are only eating ⅕ of the avocado, a larger portion size can cause you to intake too many calories. Although avocados provide a “healthy” fat, a fat is a fat. Too much fat in your diet can contribute to weight gain.
Thicken soups or sauces using Avocados
Use Avocado instead of butter or shortening to make frosting
Slice and season Avocado to make some yummy fries
Add some Avocado in your burger or salad
Combine Avocado, sugar free maple syrup and cocoa powder for some delicious mousse
Add some Avocado onto your toast with some salt, pepper, lime and salsa
Green Breakfast Burrito
1 1/2 Tbsp butter
4 beaten eggs
1 1/2 c chopped fresh spinach
Salt and pepper
1 avocado, sliced
Tomato salsa or salsa verde
Chocolate Avocado Shake
1/2 ripe Hass avocado
2 Tbsp brown sugar
2 Tbsp cocoa powder
1 tsp vanilla extract
1 1/2 c skim milk
Hadley Borkowski, Senior at Allentown High School
Attending Johnson and Wales in the Fall of 2018 majoring in Dietetics and Applied Nutrition
Michele Wroblewski, RDN
Caruso Physical Therapy and Nutrition, LLC
1278 Yardville Allentown Rd. Suite 3
Allentown, NJ 08501