Avocados, the epitome of luxury in the world of fruit! Creamy, rich, and subtly flavoured, these green gems are the perfect addition to any meal, any time of day.

These versatile fruits can be mashed, diced, sliced, or puréed to create or complement a variety of dishes, from guacamole to salads, pizza toppings to sandwich fillings, and even ice cream. They’re the ultimate companion for breakfast, lunch, dinner, and dessert, and also perfect for on-the-go snacks. And the best part? No prep time required! Avocados are quick, easy, and convenient to incorporate into any dish.

Whether you prefer green-skinned or dark-skinned avocados, rest assured they are equally delicious and nutritious. Just remember, green-skinned avos stay green when ripe, while dark-skinned avos turn purple-black when ripe.

With avocados available almost all year-round in South Africa, there’s no excuse not to indulge in these nutrient-packed treasures. So go ahead, add an avo to your healthy eating plan and enjoy the creamy goodness! 

Looking for additional reasons to add an avo to your diet? Consider these facts because they are all:

• High in energy
• High in heart healthy fats
• High in vitamin K
• High in biotin
• Cholesterol free
• Sodium free
• A source of fibre

Avocados can form part of a successful energy-controlled diet for weight management. The healthy monounsaturated fats found in avocados give a feeling of fullness, which reduces the temptation to overeat or binge on less healthy foods.

For further information and avo recipes, visit www.avocado.co.za, like @iloveavocadoSA on Facebook and follow @iloveavosSA on Instagram.

The post Here’s why you need more avocados in your life appeared first on MyKitchen.

We know that vitamin Bs exist, and we know that there are a lot of them. But why are they important for our bodies and what food sources can we get them from?

By Ulisha Moodley & Roxy Greeff

VITAMIN B1 = THIAMINE

What it does: It helps to maintain the ability of the body’s cells to convert carbohydrates into energy.
Sources: Whole grains, spinach, bananas, soybeans, liver, beef, bread, green peas and nuts

VITAMIN B2 = RIBOFLAVIN

What it does: It promotes the metabolism of carbs and successful fat burning, and helps maintain healthy skin and eyes.
Sources: Eggs, leafy greens, fish, meat, almonds, yoghurt, milk, chard and cottage cheese

VITAMIN B3 = NIACIN

What it does: It works to help the body metabolise food at the stage of digestion, and to use fats and sugars correctly.
Sources: Tuna, chicken, beef, salmon, avocados, broccoli, dates, nuts, sweet potatoes, carrots, tomatoes, mushrooms, whole grains, milk and eggs

VITAMIN B5 = PANTOTHENIC ACID

What it does: It is needed for growth. It also plays a role in the production of hormones and cholesterol.
Sources: Beans, eggs, meat and whole grain cereals

VITAMIN B6 = PYRIDOXINE

What it does: It is involved in brain development during pregnancy and infancy, as well as immune function.
Sources: Liver, chicken, fish, nuts, green beans and bananas

VITAMIN B7 = BIOTIN

What it does: It plays a big part in cell growth through the metabolism of fats and carbohydrates, and the production of fatty acids.
Sources: Beans, cauliflower, egg yolks, chocolate, fish, liver, meat, nuts, peanut butter, soy products, whole grains, oatmeal, dairy products, molasses, mushrooms and oysters

VITAMIN B9 = FOLATE

What it does: It is essential for DNA synthesis, which is critical for cell growth and repair. Rapid cell growth is the reason pregnant women are advised to take supplements.
Sources: Spinach, asparagus peas, dried beans, broccoli, liver, sunflower seeds and oranges.

VITAMIN B12 = COBALAMIN 

What it does: It helps to produce DNA and keeps nerve and blood cells happy, preventing certain types of anaemia.
Sources: Dairy products, meat and eggs

All of these vitamins are water-soluble though so your body can’t store them and you will excrete any excess each day. You should therefore be replenishing your body with them daily.

Image credit: instagram.com

The post Breaking down Vitamin Bs appeared first on MyKitchen.