Did you know avocados provide a number of healthy fats, vitamins, minerals, and fiber to boot!?
Take a look:
Vitamin A - a fat soluble vitamin essential for skin, skeletal, mucous membrane, teeth, and eye health.
Vitamin B6 (pyridoxine) - a water soluble vitamin that the@body cannot produce on its own; needed for macronutrient metabolism (carbohydrate, protein, fat) and the production of red blood cells and neurotransmitters.
Iron - Essential for adequate hemoglobin in red blood cells, which is responsible for transferring blood oxygen from lungs to bodily tissues. Plant sources of iron are called “non-heme” and are more difficult for the body to absorb than their animal counterpart known as “heme” iron. But fear not- Vit C helps with non-heme iron absorption.
Vitamin C - 1 cup of avocado provides about 25% of the daily recommended value for Vitamin C! Perfect in helping with the absorption of avocado’s non-heme iron content. Plus: growth, development and repair of all tissues, especially important for collagen regeneration and wound healing, and of course IMMUNITY!
Potassium - A super important mineral electrolyte that aids in nerve function, fluid balance, muscle contractions, and blood pressure regulation.
Magnesium - Mineral needed for hundreds of biochemical processes in the body, including heart health, blood sugar regulation, bone health, and nerve and muscle function.
Fiber - A very important food component that aids in moving bulk through the intestines, maintaining an appropriate gut pH, promoting a homeostatic gut microbiome, bulking and softening stool, and regulating blood cholesterol. Fiber also serves as a prebiotic!
CHIA seeds for the win!! Chia seeds come from the Salvia hispanica plant, a member of the mint family 🌿. Chia seeds were used often by the Mayans and Aztecs, as they pack a huge nutritional punch in a relatively small package. It is said they were known for boosts of energy. Why eat chia seeds, you ask? #1 reason: FIBER. Most people don’t even come close to consuming their recommended daily intake of fiber. How much fiber should you (approximately) consume? Drumroll, please....
1-3 year olds = 19g/day
4-8 year olds = 25g/day
9+ females = 26g +/day
9+ males = 35+g/day
Honestly, I think females need just as much fiber as men or more, as females tend to have more issues with constipation. DON’T FORGET TO DRINK LOTS OF WATER with increased fiber intake! 💦
••• Chia seeds also provide manganese, magnesium, potassium, phosphorus, calcium, and a number of B vitamins, among others
••• 2 Tbsp provides about 140 calories, 9g fat (mostly polyunsaturated), 4g protein, 12g carbohydrate of which 11 grams are fiber 🙌Oh, and don’t forget about the amazing heart healthy Omega-3 fatty acids and antioxidant power you’ll be getting when you eat chia seeds, too! Add to cereals, smoothies, yogurt, muffins and other baked products, and more. They can even be used as an egg substitute in some recipes ✨