Many people refer to avocados as a superfood because of their healthful qualities.
Avocados are rich in oleic acid, a monounsaturated fat which helps lower cholesterol levels. The American Heart Association say that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.
Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant which is important for healthy eyes and skin.
Half an avocado contains the following nutrients:
- 161 calories
- 2.01 g protein
- 8.57 g carbohydrate
- 6.7 g fiber
- 12 mg calcium
- 29 mg magnesium
- 487 mg potassium
- 10.1 mg vitamin C
Avocados also contain folate, vitamin A, and beta-carotene.
How to eat avocado
People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole. Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.
Blueberries are another superfood that can provide many health benefits.
Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other diseases.
Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries.
Half a cup of blueberries providesthe following nutrients:
- 42 calories
- 10.72 g carbohydrate
- 1.8 g fiber
- 4 mg calcium
- 57 mg potassium
- 7.2 mg vitamin C
How to eat blueberries
Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies.