Holy Guacamole! Delicious and Nutritious!

We love guacamole at the Stone Household. Eating nutrient dense foods is one of the healthiest ways to ensure your body has all the raw materials it needs. Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. Many of the foods advertized today as being low calories are also dismally low on the nutrient density scale! Fortunately nature provides us with a wealth of fresh, natural, wholesome foods packed with nutrients that are also not significantly high in calories.

The two key components of good guacamole are avocados and cilantro. Tomato and onion are typical additions with variation in ratios. Other vegetables like bell peppers can also make an appearance. Avocado is a healthy source of fiber, and the chopped tomatoes and onions also increase the fiber content. Fiber helps support a healthy digestive system.

What’s In Our Guacamole

Avocados definitely qualify as being nutrient dense, providing nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. The monounsaturated fats fat in avocados also boost the absorption of fat-soluble nutrients in accompanying foods such as alpha and beta-carotene and lutein present in the tomatoes typically included in guacamole. This fat also promotes satiety which means you will feel full and satisfied sooner and for longer.

Cilantro is also rich in many vital vitamins including folic-acid, riboflavin, niacin, vitamin-A, beta carotene, vitamin-C and are a good source of minerals like potassium, calcium, manganese, iron, and magnesium. Cilantro is a great way to get some antioxidants as it is rich in polyphenolic flavonoids such as quercetin and epigenin. Cilantro is also none of the richest plant sources for vitamin K.

Tomatoes are also rich in antioxidants, with high levels of beta-carotene, an antioxidant that supports the immune system and helps maintain healthy skin. They are packed with flavonoids and vitamin E essential for heart health, and are a good source of potassium. Potassium helps support healthy muscular and circulatory systems and also aids in keeping your skeletal system functioning properly.Tomatoes have a rich supply of a special phytochemical and potent antioxidant called lycopene – the pigment that gives them their deep red color. They are a star when it comes to vitamin C – one medium-size tomato provides 50% of the recommended daily dose.

Shallots belong to the same family as onions, garlic and leeks. They are smaller in size and sweeter to taste than an onion and much like garlic, their bulb divides into multiple sections. They are an excellent source of vitamin C, potassium, dietary fiber and folic acid and also contain calcium and iron. Several research studies that have shown shallots can be helpful in disease like cancer and diabetes and that they have anti-bacterial, anti-viral, anti-allergic and anti-inflammatory properties. They can be helpful in promoting healthy liver function, detoxifying the body and are a good immune-booster.

Garlic is a good source of selenium.

Garlic’s power as a heath promoter comes from its rich variety of sulfur containing compounds which give garlic its characteristic strong aroma. Garlic’s health benefits seem to be the mainly derived from the main sulfur compound allicin — an amino acid. Allicin is is formed when cloves are crushed or chopped. The sulfur compounds in garlic are thought to help maintain blood pressure, lower cholesterol, prevent cancer and prevent blood clots. Other nutrients in garlic with health benefits, include phosphorus, potassium, zinc, selenium, polyphenols and arginine. Garlic is a good source of vitamin B6 and vitamin C. Garlic is prized for it’s antioxidant and anti-inflammatory properties too.

I’ve read that our bodies recognize nutrient dense foods and our taste buds respond with resounding applause and in the case of guacamole that is certainly true because our taste buds enjoy every mouthful!


About the Author:

Candice is a certified Holistic Lifestyle Coach living in sunny San Diego, California with her husband and seven year old daughter. She is passionate about nutrition and holistic health and sharing what she has learned and continues to learn with others who want to achieve health and vitality.
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