hello everyone !!! hope you guys are having a wonderful day and i am going to add some points and make your day more informational.

Today my blog is all about a pear-shaped green fruit ,ring any bell ? yes its AVOCADO .In this blog i will give you guys everything about avocado , which will very useful to you guys . so let's jump into the content . 

Avocado is a bright-green fruit with deep pit and dark leathery skin.it is also known as butter fruit or alligator pears . It is not much famous in southern and less used in northern  India but effectly used in  foreign countries in almost all thier foods like sandwiches, wraps, shakes, smoothies , dips and many more dishes .

NUTRITION PRESENT IN AVOCADO ;

they have lot of calories and high in fat . the fat it has is monounsaturated fat , which is actually “good” fat . it helps to control low cholesterol as long as you eat them in moderation .

             Avocados contains nearly 20 minerals and nutrients . some of them are , 

• folate
• magnesium
• potassium
• niacin
• pantothenic
• pyridoxine
• vitamin C , E , K

HEALTH BENEFITS OF AVOCADO :

healthy for heart :

      avocado has oleic acid and monounsaturated fatty acids .this heart-healthy fat helps lower cardiovascular inflammation .

vision : 

      they contain lutein and zeaxanthin .these two phytochemicals are especially concentrated in the tissues of the eyes which provide anti oxidant minimize damage and protects the eyes from ultraviolet rays.

osteoporosis prevention :

       the vitamin k in avocado boosts your bone health by slowing down bone loss by increasing calcium absorption and reducing urinary excretion of calcium  thereby reducing  osteoporosis symptoms .

pregnancy : 

folate is extremely important  for healthy pregnancy .400 micrograms of folate intake prevents birth defects in baby's brain and spine .one avocado gives approx 41% of it .

Reduces depression : 

folate helps block the buildup of a substance called homocysteine in our blood. it ramps up depression.

Next comes the interesting part , i am going to give you guys a simple ,quick yet tasty ,heathy sandwich using avocados .

PREPARATION :

1. take 2 slices of wheat bread/normal bread . roast them .
2. now apply butter to the sides of both the breads. 
3. mix a bowl of chopped veggies of your choice .recommended : bell peppers, onions, tomatoes, cucumber, basil etc.add 1 tsp of olive oil, some salt, chilli flakes and oregano .mix them well.
4. now keep the lettuce as a layer on one bread
5. add the mixed veggies on the top of the cabbage .
6. next, add freshly sliced avocado pieces on them 
7. now close it with the other bread . 
8. if u want , roast it in a pan for 2 mins each side of the sanwich ,or else have it as it is .

tadaaa……yummmmm!!!!! the sandwich is readyyy. you can enjoy it with any dip of your choice . 

thanks for reading guys . meet u in next blog , BYEEEE!