Fueling Bruins

Tuesday, February 12, 2013

Avocados: Good for More than Just Your Heart

I hear it often from athletes, “avocadoes are fattening” and “it will cause me to gain weight and affect my performance.” Avocados are a “superfood” for any Bruin athlete!
It is true that avocados that are high in fat, but not the same fat as butter. They contain monounsaturated fat which can help reduce your risk of heart disease. Avocadoes also are a good source of fiber, folic acid, vitamin B6, potassium, Vitamin C, Vitamin K and copper.

Protect the Heart
It is true that avocados that are high in fat, but not the same fat as butter. They contain monounsaturated fat which can help reduce your risk of heart disease. In one study, individuals who consumed an avocado for 7 days reduced their LDL “bad” cholesterol and raised their HDL “good” cholesterol. They are also a rich source of potassium. Avocadoes provide 25% more potassium than a banana. Potassium has a role in regulating blood pressure and reducing risk of heart disease and stroke.
Vitamin B and folic acid is also found in this superfood. B vitamins not only provide the body with “energy” but they can protect the artery walls and keep them strong!

Powerful Antioxidant
Avocados are good sources of Vitamin C and copper. Vitamin C is powerful antioxidant that can help to keep the immune system strong and protect again disease.

Promote Blood and Bone Health
36% of your daily needs of Vitamin K is found in this superfood. Vitamin K can help with bone health and keep the blood flowing in the body.

How Much You Ask?
If you are trying to gain weight, they are a great food to include daily! If you need to manage your weight, adding in ¼- ½ of a medium avocado can fit in your daily nutrition plan and help keep you satisfied all day long.
1 cup provides 235 calories, 7 g fiber, 22 g fat, 10 g carb, 2 g protein, 20% of Vitamin C, B6, and copper 36% Vitamin K.

Ideas to Include to your diet:
Add to sandwiches and salads
Make Guacamole- Mash up with diced tomatoes and garlic!
Add to omelet
Throw in a smoothie!
Be good to your heart- make avocado part of your Bruin diet!

Fueling Bruins,

Emily Mitchell, MS, RD, CSSD, CDE
Director of Sports Nutrition

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Featured Recipe

Power Packed Vegetables with Roasted Almonds

Ingredients:
1 small red bell pepper
1 small orange or yellow bell pepper
1 head bok choy
1/4 c sliced almonds
3 tsp olive oil, divided
1 tsp minced garlic
1 tsp lemon juice

Directions:
Trim bell peppers, remove seeds, and slice thinly. Trim both ends of bok choy, slice thinly and place in a large bowl of cold water for a few minutes to remove any grit. Remove by handfuls adn immerse again in a fresh bowl of cold water. Drain in a colander.

Preheat oven to 350F. Place almonds on a baking sheet and roast fro 10 minutes, tossing once or twice. Meanwhile, heat 2 tsp olive oil in a large saute pan or wok. Add pepper and saute on medium high heat for 3 minutes. Stir in garlic adn continue to saute for 3 more minutes. Remove and set aside in a medium sized bowl.

Heat remaining 1 tsp olive oil in pan. Add washed bok choy and saute for a minute. Add lemon juice and cover pan, letting bok choy wilt. Return peppers to pan, add roasted almonds and stir gently before serving.

Nutritional analysis:
73 calories; 4.6g fat; 0.5g saturated fat; 2.9g monounsaturated fat; 0.8g polyunsaturated fat; 3g protein; 0mg cholesterol; 7g carbohydrates; 2g fiber; 1.5mg Vitamin E.