The avocado is a nutrient-dense fruit that is said to be able to help you absorb antioxidants in a more efficient manner, and they can help you with weight loss as well as helping your memory. However, studies are still being performed to determine this more in-depth.
It is recommended that you are aware, that they are high in fat and in calories. Because avocados have the same allergens that you find in latex, you will be at risk for an allergic reaction if you are allergic to the latter.
Spinach is another superfood like avocados and is also great for iron, antioxidants. You will find this vegetable in many different dishes like breakfast scrambles, quiches, pasta, soup, or salads. The reason it is so popular is the vitamin C, E, and K that are prominent within each leaf.
Research has shown that cooking impacts the vitamin level of the vegetable and that it can reduce the level by more than half. It is planted in cool weather in the fall or the spring and needs its space. Most choose to plant it in aged compost or organic options. When done properly, you will have a vegetable that packs a nutritious punch.
Like avocados, olives are high in fats, and they also have a great flavor. You can use them in salads and plates of pasta like the former, and they go amazingly well with many different cultures and their dishes. They are grown on olive trees and have tiny seeds inside them.
They can help digestion, help prevent aging, and possibly help with degenerative diseases, and research has shown that it may help increase your fertility. While a great source of vitamin E, they are carb-heavy if you eat a lot of them. Keep in mind, most of these carbs are fiber.
Olives are also a great source of iron and copper, as well as calcium. The sodium count is high, however, because they are packaged in salt water or brine. As you should keep your sodium level under control, you will need to be careful.
Broccoli is a vegetable that is great for vitamin C and antioxidants. It is the latter that makes it comparable to avocados. Broccoli will also provide you with a fantastic source of magnesium and act as an immunity booster for some in the colder months. Popular dishes with broccoli include fish dishes, and you can serve it with steak, portions of pasta, pies, and roasts. Another popular option is stir-fried.
Broccoli is packed with fiber, vitamin C, A, B9, K, and potassium. You can eat broccoli raw or cooked. They taste well if you steam them or fry them as well. Planted in cooler weather such as spring or fall. It works well in organic and native soil.
Like avocados, bananas are high in calories, high in carbs and sugar, and it’s essential to watch your intake. Particularly if you are a diabetic. Bananas are an excellent source of fiber. Another benefit that you can enjoy is that they are a good source of potassium and can help with blood pressure and be a reliable source of vitamin C, B6, and offer help with digestion.
Grown from root divisions or cuttings, a banana is a versatile fruit to go into pies, desserts, breakfast items like pancakes or smoothies, or even turned into leaf rice, which is popular in many countries. It adds flavor to whatever meal it is being paired with and is an excellent option for substitution when it comes to avocados.
The verdict is still being debated, but there has been researching done in Italy to see if kiwi can help reduce asthma attacks. It is high in vitamin C, and just one kiwi is over 100% of your daily requirement. Like avocadoes, it is a good source of antioxidants and fiber. Due to additional vitamins like vitamin E, it is said to be great for helping your skin as well.
There are many ways that kiwis can help you once introduced. However, it would be best if you didn’t eat them while pregnant unless you talk to your doctor first. These fruits are easy to grow and work efficiently in temperate climates. They love rich, deep, soil and you must drain the loam soil well if you want better growth. Sandy loam soil is recommended.
For a great dish that involves kiwi, you are in luck, and there are thousands—everything from salad, smoothies, breakfast bowls, tarts, flans, and puddings. However, a popular option is to make a glaze with honey and kiwi that you can put on fish or steak.
Baby carrots are high in fiber and potassium. They also contain more calcium and vitamin A than avocados do. Rich in vitamins C, K, eating baby carrots will help you reach your nutritional goals and keep you feeling healthy.
Carrots are best served with chicken, fish, steaks, potatoes, and they give salads a nice kick and crunch. If you have picky eaters in your home, baby carrots go great with peanut butter or cottage cheese.
The easiest way to grow baby carrots is to use tiny seeds and plant them in containers. You will need to transfer them after a few months, but they grow well and quickly.
In particular, pumpkin puree is a great option to eat because it has high fiber and potassium and iron, calcium, and vitamin A, the latter three, surpassing the avocado.
Pumpkin puree is also great for the digestive system. One of the most significant benefits of pumpkins is the antioxidants because they can help keep you safe from diseases.
Pumpkin grows from the ground, and many are surprised that the pumpkin is considered a fruit. It goes excellent inside stews, chilis, soups, muffins, pieces of bread, pies, and cakes.
Artichokes have more iron, vitamin C, and calcium than avocado, but they are pretty matched in the potassium and fiber department. The fiber that you get from the artichokes, particularly globe artichoke, will help your harmful cholesterol levels as well as helping your colon by preventing toxic compounds from absorbing.
You can also gain the benefit of having a fantastic source of folic acid. However, you should still talk to your physician if you are pregnant. If they give you the okay, it has been said that folic acid can help prevent defects in newborns.
When planting artichokes, you need to be careful about where you are doing this. They need the right location, and the planting begins with a good amount of drainage. They also need a significant amount of sunlight. They also love the proper soil. By ensuring that you are innovative and intelligent, you will have the best artichokes around.
Artichokes are popular among chicken dishes, salads, pesto’s, dips, tomato soups, plates of pasta, and many more. They provide flavor and nutrition that take dishes to the next level.
Another candidate high fiber and potassium, squash also carries vitamin A, C, and calcium that your body needs to fight off diseases. Another great benefit? It has been researched that squash can help your skin and hair become healthy. It can also help with diabetes and lower your cancer risk as helping with your asthma.
This is a very carb-heavy food, so you will need to be aware of that, but one cooked cup of butternut squash contains 500 mg of potassium and over 50 mg of phosphorus. Squash goes amazingly well with main dishes, side dishes, and desserts. Many prefer to use squash in spaghetti or to substitute noodles for squash for the best health benefits.
If you have little ones that are a little bit stubborn about what they eat, puree the squash and add a little flavor and you will find they will love it.
Planted in the ground, depending on the type of squash you want, plant it in retired compost piles where the seeds of last year can help the new harvest grow more efficiently.
Dates provide high potassium and fiber along with calcium, vitamin A, fiber, and antioxidants. In particular, the tannins that you find in dates have anti-inflammatory, anti-hemorrhagic, and anti-infective properties.
Harvesting dates happen early in the year, and they are grown on trees. They need as much water as a willow tree, but they do not do well with humidity or rain. They thrive in the hot desert. In particular, there can’t be any weeds or grass near the date’s trees as it causes humidity. When growing dates, you will see barriers set up for protection.
Dates are popular among deserts, toasts, smoothies, caramels, and candies, but the most popular is streusels. They also pair well with salads and pies. In particular, there is a trend of combining it with savory flavor and adding it to a crisp piece of toast for a lovely morning snack.
In particular yellow corn has the potassium and fiber to match an avocado while offering zinc, iron, vitamin A, and fiber. The only downside is corn is becoming an allergen for people even if they have never been allergic to it in the past, as such caution is needed.
Many hold off on planting corn until the last frost. They need space and do their best in organic and native soil. Water them well, and be sure to give them full sun and provide the corn with fertile, well-drained soil.
Corn goes well in casseroles, sautés, bread, you can serve it with steaks, chickens, fish, and an up-and-coming trend is wrapping bacon around the corn on the cob or serving it with beef.
Like others on this list, okra matches an avocado reasonably well when it comes to fiber content and potassium. Still, it beats out the avocado when it comes to thiamin, calcium, vitamin A and C. It also had good folic acid and magnesium, though the carbs are a little high.
Most plant okra in the spring and the seeds are sown directly into the soil. They usually grow from between three and five feet. Many people find that planting just six plants is enough for a good harvest.
Okra spans may include different cultures, so it’s popular in stir-fry, Cajun recipes, stews, bakes, succotash’s, and masalas. They provide a rich flavor, and another popular way to eat them is to roast them in light olive oil.
It might surprise you that these are considered a fruit. It might also surprise you to know that this little fruit packs a wallop. Rich with antioxidants, water chestnuts are a coolant for the body. If you feel nauseous, they will help soothe your stomach. High in nutrients and lower on calories, they act as detoxification and help those with thyroid issues or jaundice.
Planted early, water chestnuts will need a seven or eight-month growing period, and they do best when they are in full sun. The best option is to get fresh chestnuts. Popular dishes with these beauties include appetizers, stir fry’s, great with various meats and salads, and a popular trend is wrapping them with bacon for a crisp but sweet flavor.
These little potatoes come with a lot of good benefits. They are high in iron, vitamin A, calcium, fiber, and potassium. In addition to that, they are great for manganese, which helps your skin and bone health, along with having excellent vitamin B.
With sweet potatoes, you need to start with slips. Once you have rooted them and your potatoes have sprouted, you need to separate them into the plantable slips before preparing the soil for planting. Remember, water is what these plants crave.
Sweet potatoes are significantly baked, the puree is excellent in pies, but you can use the potatoes with chicken, beef, fish, vegan dishes, hash, and you can glaze them for a deliciously decadent side dish.
Mangos have more vitamin C than avocados, but the avocado has more vitamin B5, B6, fiber, potassium, and vitamins E and K. However, a mango does have good potassium; even though it’s not as high, they are also a good source of phosphorus and magnesium, along with being a good source of folate.
Mango trees grow pretty quickly from seeds. You will need to deep root the plant and have ample space to accommodate them. They are produced of rootstocks, and they begin fruit production in three years.
Mangos are great in desserts, chutneys, vinaigrettes, smoothies, coulis, curry, and so many more dishes. You can turn them into sauces, lassis, or even ice cream and sorbet! They make a wonderfully fantastic treat!