Superfood Series: Captain Avocado

The avocado is quite a rarity amongst fruit with it’s high fat content, most fruit are high in carbohydrates.  Now, I know what your thinking;

“High in fat? Won’t that make me fat?”

and the short answer is no. This superfood is packed with healthy fats and can actually help you lose weight!

Image result for avocado

Here are a number of Captain Avocado’s super powers:

Nutrient Dense

The Avocado is packed with nutrients, including Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5, Vitamin B6 and Vitamin E.

It does not contain any sodium or cholesterol, and is low in saturated fat.

More Potassium Than Bananas

Most people don’t get enough Potassium in their diet, which is a shame when you consider it has been linked to supporting healthy blood pressure levels.  This in turn reduces the risk of strokes, heart attacks, and kidney failure.

Full Of Healthy Fats

It is one of the fattiest plant foods on the planet and a majority of it’s fat is Oleic Acid which has a reputation for reducing inflammation.

Loaded With Fibre

Very high in fibre, which is beneficial to weight loss, metabolic health and improves digestion.

Reduce Cholesterol & Triglycerides

Avocados have shown in several studies that they increase good cholesterol (HDL) and lower bad cholesterol (LDL).  They can reduce blood triglyceride levels which reduces the risk of heart attacks and is beneficial to diabetics.

Improved Nutrient Absorption

Not only is it full of vitamins and minerals, but the avocado also allows you to absorb more nutrients from other foods than if they were to be eaten alone.  So eating avocado with other veggies will dramatically increase the amount of antioxidants you take in.

Eye Health

The antioxidant’s Lutein and Zeaxanthin are very beneficial for eye health and can reduce the risk of things like cataracts.

Weight Loss

Avocados also improve satiety, which means people who eat this super fruit tend to feel fuller for longer.  This reduces the risk of snacking and over consumption of calories.

Cancer Prevention

It has high levels of antioxidants such as alpha-carotene and beta-carotene, proven to reduce free radical damage which can lead to cancer.  Plenty of Vitamin E and Vitamin C also help keep cancer at bay.

…and much more!

As you can see, the benefits of including Captain Avocado in your diet can be huge, as well as the significant list above, it can improve skin health, aid diabetics and provide very beneficial Folic Acid (important for pregnant women).

Again, I know what you’re thinking:

“That’s all very well Tom, but I can’t just snack on an avocado!”

Well, you can, but I know it’s far more likely to become a staple in your diet if you include it in some of your meals, so here are some recipes to get you started:

Best Ever Chunky Guacamole
Best-ever chunky guacamole


Avocado, Prosciutto & Egg Open-Faced Sandwich


Goat Cheese & Avocado Toast
Goat Cheese & Avocado Toast from @loveandoliveoil



Coxinha With Spiced Avocado
Coxinha with spiced avocado

I‘d love to hear how you get on with these, try them out and leave a comment below letting me know what you think.



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