Avocado Cucumber Tomato Salad
The Fat in Avocado Can Help You Absorb Nutrients From Plant Foods
When it comes to nutrients, the total amount of them is not the only thing that matters.
We also need to be able to absorb them… move them from the digestive tract and into the body, where they can be used.
Some nutrients are “fat soluble,” meaning that they need to be combined with fat in order to be utilized.This includes vitamins A, D, E and K… along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold.
So… not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.
Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in.
Health Benefits of Avocado
1.Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.
2.Avocados and avocado oil are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
3.Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.
4.Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.
5.Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.
6.Some studies in isolated cells have shown that nutrients in avocados may have benefits in preventing prostate cancer, and lowering side effects of chemotherapy in some cells.
Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:
- Vitamin K: 26% of the RDA.
- Folate: 20% of the RDA.
- Vitamin C: 17% of the RDA.
- Potassium: 14% of the RDA.
- Vitamin B5: 14% of the RDA.
- Vitamin B6: 13% of the RDA.
- Vitamin E: 10% of the RDA.
- Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous,
- Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
Cucumber Tomato Avocado Salad
This Cucumber Tomato Avocado Salad recipe is light and tasty, popping with color, and requires items you probably already have in your kitchen.
Put the chopped tomatoes, cucumber, avocado, red onion, and fresh basil in a bowl. Drizzle with a little bit of olive oil and white balsamic vinegar. Season with salt and pepper and serve!
This fresh, colorful, and simple summer salad goes great with any meal.
- 6 small tomatoes, cut into wedges (I like to use red, yellow, and orange)
- 1 English cucumber, cut into slices and then halved
- 1 large avocado, pit removed, peeled, and chopped
- 3 tablespoons thinly sliced red onion
- 1/4 cup chopped basil
- 3 tablespoons white balsamic vinegar
- 2 tablespoons olive oil
- Salt and black pepper, to taste
Place the tomatoes, cucumbers, avocado, and red onion in a large bowl. Sprinkle salad with fresh basil. Drizzle balsamic vinegar and olive oil over the salad. Season with salt and pepper, to taste. Serve immediately.