Simple Avocado Salad

This avocado salad is a simple, delicious, and nutritious dish that combines the unique creaminess of avocado with the crisp freshness of tomato, cucumber, and red onion. This healthy salad is not only visually appealing but also packed with nutrients that promote overall health.

Health and Brain Benefits

Avocado
Rich in monounsaturated fats, which improve heart health, reduce inflammation, and support brain health and cognitive function [1,2].

Tomato
A good source of vitamins A, C, and K, as well as minerals and lycopene, a powerful antioxidant that supports heart health and may reduce the risk of certain cancers [3,4].

Cucumber
Low in calories, high in nutrients, and supports healthy digestion.

Red Onion
An excellent source of antioxidants, including quercetin, which has anti-inflammatory properties and may protect against heart disease and certain cancers [5].

Lemon Juice
High in vitamin C, a powerful antioxidant that supports immune function and helps the body absorb iron from plant-based sources [6].

Olive Oil
Rich in monounsaturated fats and antioxidants, which may help reduce inflammation and lower the risk of heart disease [7].

Ingredients

• 1 large avocado, diced
• 1 medium tomato, diced
• 1 medium cucumber, diced
• 1/4 red onion, thinly sliced
• 2 tablespoons fresh lemon juice
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Optional: chopped cilantro or parsley for garnish

Instructions

1. In a large bowl, combine the avocado, tomato, cucumber, and red onion.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and gently toss to combine.
4. Garnish with chopped cilantro or parsley, if desired.
5. Serve immediately or refrigerate for up to 2 hours before serving.

Enjoy this delicious and nutritious avocado salad as a side dish to a protein-rich meal, or simply by itself as a light meal or snack. The nutrient-dense ingredients in this salad have been shown to improve heart health, brain function, and immune function, making it an excellent choice for those looking to maintain a healthy lifestyle. So, give this tasty and easy-to-make salad a try and enjoy its many health benefits.

References
[1] Kris-Etherton, P. M., Hecker, K. D., & Binkoski, A. E. (2004). Polyunsaturated fatty acids and cardiovascular health. Nutrition Reviews, 62(11), 414-426.
[2] Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.
[3] Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in Nutrition, 3(4), 506-516.
[4] Sesso, H. D., Liu, S., & Gaziano, J. M. (2003). Dietary lycopene, tomato-based food products and cardiovascular disease in women. The Journal of Nutrition, 133(7), 2336-2341.
[5] Nijveldt, R. J., van Nood, E., & van Hoorn, D. E. (2001). Flavonoids: a review of probable mechanisms of action and potential applications. The American Journal of Clinical Nutrition, 74(4), 418-425.
[6] Carr, A. C., [7] Covas, M. I., Nyyssönen, K., & Poulsen, H. E. (2006). The effect of polyphenols in olive oil on heart disease risk factors: a randomized trial. Annals of Internal Medicine, 145(5), 333-341.