Hereβs an idea that the kids can get in on too. Yummy Avocado Canapes for Lockdown Drinks! Let your imagination run wild β use items from the fridge, the herb garden and the pantry.
Ours were made using salt rice crackers (theyβre gluten free), sliced avocado, pepperoni, a sprig of Italian parsley, a squeeze of lemon and a dash of pepper to taste.
Delicious!
Discover Avocado Canapes for Lockdown Drinks and more on our Instagram Page here.
Avocado Health Benefits
As published by Medical News Today
- Rich in nutrients
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin,Β folate, pantothenic acid,Β magnesium, andΒ potassium. They also provide lutein,Β beta carotene, andΒ omega-3Β fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a personΒ feel fullerTrusted SourceΒ between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.
Roughly half an avocado, or 100 grams (g) contains:
- 160Β calories
- 14.7 g of fat
- 8.5 g ofΒ carbohydrates
- 6.7 g of fiber
- less than 1 g of sugar
- Healthy for the heart
In every 100 g of avocado there areΒ 76 milligramsTrusted SourceΒ of a natural plant sterol called beta sitosterol. Regularly consuming beta sitosterol and other plant sterols mayΒ help maintainΒ healthy cholesterol levels, which are important for heart health.
- Great for vision
Avocados containΒ lutein and zeaxanthinTrusted Source, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light. The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-solubleΒ antioxidants, such as beta carotene. As a result, adding avocados to the diet may help reduce the risk of developingΒ age-related macular degeneration.
- May help prevent osteoporosis
Half an avocado provides approximatelyΒ 18%Trusted SourceΒ of the daily value of vitamin K. This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.
- Supporting fetal health
Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. Consume at leastΒ 600 micrograms (mcg)Trusted SourceΒ of folate per day when pregnant. One avocado may contain as much asΒ 160 mcgTrusted Source. Avocados also contain fatty acids thatΒ are integralTrusted SourceΒ to a healthy diet and fetal development.
- Reducing depression risk
Avocados are a good source ofΒ folateTrusted Source, which plays an important role in overall dietary health.Β StudiesΒ have also found links between low folate levels andΒ depression. Folate helps prevent the buildup of homocysteine, a substance thatΒ can impairΒ circulation and delivery of nutrients to the brain.Β Reviews of past researchTrusted SourceΒ have linked excess homocysteine with cognitive dysfunction, depression, and the production ofΒ serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
- Improving digestion
Avocados are high in fiber, containing approximatelyΒ 6β7 gTrusted SourceΒ per half fruit. Eating foods with natural fiber can help preventΒ constipation, maintain digestive tract health, and lower the risk ofΒ colon cancer.
- Natural detoxification
Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool. StudiesTrusted SourceΒ have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduceΒ inflammationΒ and aggravation of the digestive tract.
- Osteoarthritis relief
Avocados,Β soy, and some other plant foods contain saponins. These substancesΒ may haveΒ a positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet confirmed the long-term effects of saponins in people with osteoarthritis.
- Antimicrobial action
Avocados and avocado oil contain substances that have antimicrobial properties.Β ResearchΒ shows that avocado seed extracts can help defend the body against bothΒ Streptococcus agalactiaeΒ andΒ Staphylococcus aureusΒ infections, for example.
- Protection from chronic disease
The monounsaturated fatty acids in avocados mayΒ be beneficialΒ in preventing chronic conditions, such asΒ cardiovascular disease. Meanwhile,Β researchTrusted SourceΒ suggests that an optimal intake of fiber may reduce the risk ofΒ stroke,Β hypertension, diabetes, obesity, and certain gastrointestinal diseases, and avocados are rich in fiber. The right fiber intake can also lowerΒ blood pressureΒ andΒ cholesterolΒ levels, improveΒ insulinΒ sensitivity, and enhance weight loss for people with obesity.