Food in focus: avocado

Avocado is a superstar fruit for all ages. From perfect first food to delicious pre-school toast topper, they are well and truly a fan-favourite fruit among Kiwis.

Perfect first food

With their soft, creamy texture, mild taste and impressive nutrient composition, avocados make a great first food for bubs as they move onto solids. The vitamins and minerals and healthy fats in avocados can help aid growth and development, brain function, and the absorption of nutrients like iron and beta-carotene (vitamin A).

Excellent for growing bodies

Avocados contain potassium and magnesium which are needed for muscle development and movement, and vitamin K for bone building.

Brain fuel for the classroom

The brain-loving nutrients found in avos (such as niacin, pantothenic acid, folate & vitamin C) help to keep the brain sharp, promoting both a healthy brain and nervous system. This makes them a great before-school breakfast food to help keep kids sharp and focused in the classroom. Pantothenic acid, folate & vitamin C also help to fight fatigue and can boost energy.

Full of good fat

Avocados do have a high fat content, but it’s not the type of fat that’s best avoided. In fact, avocados are the only fruit, apart from olives, that contain monounsaturated fats. Other important sources of monounsaturated fats include nuts and olives (olive oil) as mentioned. Monounsaturated fats are important as they help to maintain healthy cholesterol levels and help with avoiding heart problems and strokes later in life.
The healthy fats in avocados can also help you absorb essential fat-soluble nutrients (such as vitamin E), help maintain heart health and healthy skin, and help regulate the immune system’s response to infection – as if you needed any more reasons to bring on the guacamole.

Here are some of our all-time favourite ways to eat avos (that isn’t just on toast):

Avocado pasta 
Choc coconut mousse 
Avocado pizza 

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