Whether you’re piling it in fajitas or serving it up with post-run nachos, guacamole is an eternal favourite. Traditionally slated for its high fat content, guacamole is actually packed with nutritional benefits. Read our ingredient breakdown to find out why you should get more of the good green stuff in your life.
Creamy avocado isn’t just the perfect cooling accompaniment to spicy dishes: it also packs 26% of your recommended daily allowance of vitamin K per 100g, which helps keep your bones strong to avoid any stress fractures. Worried about the fat levels? Don’t fear – avocadoes mostly contain monounsaturated fat, which helps reduce levels of bad cholesterol (LDL) and maintain healthy cells.
Tomatoes have very high levels of the anxtioxidant lycopene. Research published in the American Journal of Clinical Nutrition found that men with high concentrations of lycopene in their fat tissues were at a 48% lower risk of heart attacks than men with low levels. While the tomatoes in guac are raw, lycopene is actually easier for the body to process once it’s been heated – all the more reason for that chilli con carne.
Find yourself ravenous after long runs? Crank up your chilli intake. A study in the journal Appetite found that capsaicin (the component of chillies that makes them hot) helps increase feelings of satiety after eating, which can prevent overeating.
The last thing you want in training is to be struck down by a cold or worse. Luckily, guacamole contains vitamin C-rich lime, which will boost your immune system and help your muscle cells stay on form. As vitamin C can’t be stored by the body, it needs to be included in your diet on a daily basis. Whether you use that fact to justify daily guacamole fixes is entirely up to you…
Yep, raw. It’s worth braving the bad breath though: the antioxidants found in onions are damaged by heat. Nutrition Journal published evidence that while raw onions can help stop the blood clotting process, cooked onions can’t.