Avocado
Half a medium avocado (about 100 grams) offers approximately 14.7 grams of fat and 160 calories. Rich in monounsaturated fatty acids, particularly oleic acid, avocados are known for their anti-inflammatory properties and potential cancer-preventive benefits.
Besides oleic acid, avocados are packed with fiber, potassium, and lutein, which are necessary for eye health. The high fiber content contributes to digestive health, while potassium supports heart function, making avocados a superfood in every sense.
Tofu
Tofu, made from soybeans, is a complete source of plant protein, containing all nine essential amino acids. A 100-gram serving of firm tofu provides just over 4 grams of fat alongside significant amounts of monounsaturated and polyunsaturated fats. This versatile ingredient also offers 10% of the recommended calcium intake and 11 grams of protein.
Tofu’s benefits are vast, including its role in reducing the risk of heart disease and providing a plant-based protein alternative for vegetarians and vegans. Its phytoestrogens can positively affect bone health and reduce the risk of certain cancers, making tofu an important component of a healthy diet.
