GRAPEFRUIT AND AVOCADO SALAD RECIPE
At Club Spirit we have hundreds of recipes which will keep your body and brain, happy and full of healthy antioxidants.
Let's take a closer look at some of the ingredients in this nutritious salad...
Over the last few years Avocado has become a staple in many of our homes, with its versatility, delicious taste and many health benefits we can easily understand why.
Avocados' main health benefits are:
Great source of nutrients - healthy fats, fiber and many vitamins and minerals including; Vitamin C, Vitamin E, Vitamin K, Potassium, Magnesium and Folate
Positive impact on Gut health - Avocados are rich in fiber, which is essential for a healthy digestive system.
Contain antioxidant and anti-inflammatory compounds - Such as vitamin C, vitamin E, and the carotenoid lutein. If you regularly eat avocados it may help increase the body’s antioxidant defenses.
The other key ingredient in this salad is Grapefruit, best known for it's sweet and tart taste. Did you know it's one of the healthiest citrus fruits? As it's rich in nutrients, antioxidants, and fiber.
Grapefruits main health benefits are:
Low in calories and high in nutrients - Grapefruit is low in calories and provides a significant amount of fiber, vitamins, minerals, and antioxidants.
May benefit your immune system - Grapefruit contains several vitamins and minerals known for their role in protecting the body against infection.
Skin Benefits - Grapefruit contains several ingredients that have a wide range of skin benefits and protections. Including Vitamin C, which helps protect the skin against sun damage, aging, and inflammation.
High in powerful antioxidants - Grapefruit contains several types of antioxidants that may help prevent the development of some chronic conditions, including heart disease and cancer. The most important antioxidants are Vitamin C, Beta-carotene, Lycopene, Flavanones.
(Please be aware that you shouldn't eat Grapefruit when taking certain medications - so if you're unsure always check with your doctor before adding Grapefruit to your diet.)
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We hope you enjoy this zingy and refreshing salad, remember to tag Club Spirit in your food photos on instagram. We love to see them!
Spirit love and nutrition,
Sara & Dr. Clare x
REFERENCES:
USDA, U.S. Department of Agriculture. Oct 2020. “Avocado, raw” Web. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102652/nutrients [Accessed 3 August 2022].
Lewis, Erin D. et al. Nov 2018. “Regulatory role of vitamin E in the immune system and inflammation”. National Library of Medicine. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011499/
Bhuyan, Deep J. et al. Sept 2019. “The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits” National Library of Medicine. Web.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826385/
Liguori, Ilaria. et a. Apr 2018. “Oxidative stress, aging, and diseases” National Library of Medicine. Web. https://pubmed.ncbi.nlm.nih.gov/29731617/
Hemilä, Harri. Mar 2017. “Vitamin C and Infections” PubMed Web. https://pubmed.ncbi.nlm.nih.gov/28353648/
Pullar, Juliet M. et al. Aug 2017. “The Roles of Vitamin C in Skin Health” National Library of Medicine. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
Tran, Diana. et al. Dec 19. “An antiaging skin care system containing alpha hydroxy acids and vitamins improves the biomechanical parameters of facial skin” National Library of Medicine. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277239/
Fiedor, Joanna. et al. Jan 2014. “Potential Role of Carotenoids as Antioxidants in Human Health and Disease” National Library of Medicine. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942711/
Cassileth, Barrie. Mar 2010. “Lycopene” National Library of Medicine. Web. https://pubmed.ncbi.nlm.nih.gov/20394143/
Barreca, Davide. et al. Jul 2017. “Flavanones: Citrus phytochemical with health-promoting properties” National Library of Medicine. Web. https://pubmed.ncbi.nlm.nih.gov/28497905/