Avocados for Clear Skin

Avocados are a wonderful skin food for dry, oily and problem skin alike. The monounsaturated oils they are composed of are the same as those in olive oil, supporting healthy moisture levels in the skin without fostering excess sebum production. Since they are high in healthy oils, avocados are also a rich source of vitamin E. This antioxidant vitamin protects cells from damaging chemicals and UV radiation.

Avocados are rich in potassium, a nutrient that supports cellular hydration.  Impressively, a hass avocado contains twice the amount of potassium that exists in the average banana, without the sugars that can feed bacteria that promote breakouts. In addition, avocados are high in fibre, supporting balanced blood sugar levels and the timely elimination of wastes through the colon.
The following recipe pairs avocadoes with other skin-supportive foods and can be enjoyed as a nutritious, satisfying snack:

Avocado Salad with Tomatoes

3 hass avocadoes
¾ cup tomatoes, your choice of type (plum, cherry, grape, etc.), chopped
½ Videlia (sweet) onion, chopped
juice of ½ lemon
¼ tsp sea salt
black pepper to taste
½ cup cilantro leaves, minced
1 – 2 jalapeno peppers, seeded and minced (optional, for extra kick)
Slice avocados and remove pits. Slice avocado flesh into cubes, then spoon to scoop out of the skin. Place in a medium sized bowl. Add remaining ingredients, and gently stir to blend flavors.
Serving suggestions:
 – on a bed of mixed greens
– on baked fish
– as a fajita filling


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Andrea Bartels NNCP RNT is a practising Ottawa-based Registered Nutritional Therapist with a special interest in skin health.