How to replace avocado: 5 alternatives from a nutritionist

founder of the International Institute of Integrative Nutritionology

What foods can be substituted for avocado?

Avocado is a delicious fruit with a unique composition. The flesh of the fruit is rich in unsaturated fatty acids, nutrients, important vitamins and minerals. Avocado is a popular, but not the only superfood.

This fruit is a real record-breaker in terms of the number of useful substances. It contains:

• unsaturated fatty acids;
• B vitamins, A, C, E, K;
• minerals and fiber;
• antioxidants (in particular lutein);
• beta-sitosterol.

The rich composition of avocado has a positive effect on the body:

• cleanses the digestive system from toxins and reduces cholesterol levels;
• speeds up metabolism and promotes weight loss;
• boosts immunity;
• protects against the development of cardiovascular diseases;
• supports the nervous system – reduces irritability and nervousness, increases stress resistance, fights insomnia and normalizes sleep.

What to replace avocado to get valuable vitamins and nutrients? Similar composition have a similar composition and other, no less tasty products that are available in almost any store.

In 100 g of seeds contains:

• 170% of the daily allowance of mineral salts;
• 145% of magnesium and phosphorus;
• 24 g of vegetable protein.

Pumpkin seeds contain many amino acids, including tyrosine, tryptophan and lysine, which improve mood and mental performance, maintain normal serotonin levels. It is the raw seeds that will maximize the benefits.

Chickpeas

It is a natural source of fiber and vegetable protein. Chickpeas contain nicotinic and ascorbic acids, omega-3 and omega-6 fatty acids. Chickpeas are especially valuable for their B vitamins, as well as A, K and E vitamins.

Chickpeas have healing properties:

• strengthens the immune system;
• stabilizes metabolism;
• normalizes cholesterol levels.

Chickpeas, like avocados, help to fight excess weight due to the essential amino acids in the composition – they improve metabolism.

Chia seeds

This is a source of omega-3 and vegetable fat, vitamins and nutrients. Superfood contains calcium, magnesium, vitamins A, C, E, B1, B2, PP. Such a composition of seeds has a beneficial effect on the state of the body:

• helps fight obesity;
• reduces the risk of diabetes;
• protects against the development of heart and vascular diseases;
• improves complexion and increases energy levels;
• stabilizes the digestive system.

Make chia pudding or add the seeds to cereal and desserts to get the most out of the product.

Pecan

This nut contains more antioxidants than any other nut. It contains B vitamins, A, C, E, iron, zinc, copper, manganese, lots of magnesium, calcium and phosphorus.

Vegetable protein and fats make pecans a great snack for those who struggle with excess weight, lead a healthy lifestyle or are active in sports.

Pecans are impressive in their health and healing properties:

• restores gastric microflora and improves digestion;
• supports the nervous system due to its high content of B vitamins;
• strengthens immunity;
• promotes the formation of new cells and slows down the aging process due to vitamin E;
• helps fight fatigue and apathy;
• strengthens tooth enamel, improves the condition of dental and bone tissues.

Oils: olive, coconut, pumpkin, hemp, linseed oil

Vegetable oils have high antioxidant properties, activate protein synthesis, normalize cholesterol levels and actively participate in the regulation of fat metabolism. Regular consumption of natural vegetable oils reduces the risk of cardiovascular disease, tumors, diabetes.

Olive oil not only complements dishes with a pleasant flavor, but also endows them with vitamins and trace elements:

• Vitamins A, E, D, K;
• calcium;
• antioxidants;
• Omega-3;
• phytosterols and polyphenols.

Olive oil helps normalize blood pressure levels, reduces “bad” cholesterol, improves brain function and memory.

Natural coconut oil boosts immunity, normalizes blood sugar levels and helps the immune system fight inflammation in the body.

Pumpkin seed oil is rich in essential oils, pectins and flavonoids. These substances repair the walls of blood vessels and fight the harmful effects of free radicals on the circulatory system. Pumpkin seed oil is high in zinc – even more than seafood. It supports the immune and nervous system and stimulates sexual function in men. Pumpkin oil also improves metabolism and promotes weight loss.

Flaxseed oil contains a special alpha-lipoic acid, which normalizes liver function, helps to reduce blood sugar levels. Therefore, it is recommended for people with diabetes. Vitamin composition of the oil improves skin, hair, nails, accelerates metabolism and slows down the aging process, strengthens bone tissue. One teaspoon of flaxseed oil contains a daily allowance of Omega-3 fatty acids.

Hemp oil contains vitamins, phytosterols, carotene and a whole complex of acids: palmitic, oleic, stearic, linoleic. It is an ideal product for the prevention of stroke, heart attack, bronchitis. Hemp oil stimulates blood cell function due to its high content of zinc, iron, and chlorophyll. Hemp oil is an excellent source of vegetable fats for those who struggle with excess weight: it improves metabolism and speeds up metabolism.

A nutritious diet is the foundation of good health and longevity. Make a varied diet, using vegetable sources of healthy fats and vitamins. Follow the rotation rule: use the same product no more than once every two days. Alternate between avocado and butter, experiment in the kitchen with chickpeas and seeds. Cook with pleasure and be healthy.