Avocado, Rocket & Tomato Salad – Immune System Boost


Cooking from fresh is the best way to ensure you get the required amounts of vitamins and minerals your immune system requires daily to function normally and at its full potential.

This simple avocado, rocket (arugula) and tomato salad is packed with some of the most important vitamins and minerals your body and immune system needs to function at its best.

This simple recipe that takes only 5 minutes to make is 100% guaranteed to give your immune system a boost and we look at some of the fantastic benefits each of these superfoods have to offer.

*Go straight to the recipe  Avocado, Rocket & Tomato Salad (the recipe) or click the link you would like to start.

Advocado What Are The Health Benefits?


Avocado is a superfood packed with vitamins, including the precious omega fatty acid family, omega-3,  omega-6 and omega-9; they are also rich in vitamins C, E, K and B6.

Advocado’s are also super-rich in many of the B-complex vitamins, B3 (niacin), B5 (pantothenic acid), B9 (folic acid), B12 (riboflavin).  They also contain minerals, including magnesium, potassium.

Studies have shown that avocados can help combat the risk of heart disease, diabetes, obesity and can help lower LDL levels of “bad” cholesterol in triglycerides in the blood, the primary culprits in cardiovascular diseases.

The omega fatty acids present in the avocado work wonders for healthy hair and nails, healthy supple skin, and a glowing complexion.

Not all fat is bad for you; despite the bad press, essential fatty acids support the immune system and almost every system in the body.

They are also vital to every cell and organ in your body, including brain health, cognitive function, mood and emotions.

Fatty acids also facilitate the absorption of fat-soluble vitamins and minerals, supporting, assisting, maintaining, and regulating the immune system.

Tomatoes What Are The Health Benefits?


Rich in vitamin A, C and K, tomatoes are also a superfood packed full of vitamins and minerals. Like the avocado, tomatoes contain many B-complex vitamins, including B1, B3, B5, B6, B9 and B7.

The tomato is bursting with many vital minerals needed by the immune system such as iron, zinc, potassium, calcium, magnesium, copper, choline and phosphorous.

All these vitamins and minerals are specifically beneficial to the healthy functioning of your immune system, most of your major organs and your overall mental wellbeing.

These succulent fruits don’t just come in red, but also in yellow, orange, green and even purple.

The benefits are plenty, including controlling blood sugar in people with diabetes, reducing the risk of heart disease and activating digestion.

Tomatoes also have fantastic antioxidant properties that get rid of the harmful free radicals in your blood.

The coumaric acid and chlorogenic acid contained in tomatoes can help protect the body from the adverse effects of smoking cigarettes, even for passive smokers. 

Other benefits, to name a few more, are promoting healthy bones, skin, hair and nails.

Rocket Lettuce (Arugula) What Are The Health Benefits

rocket-lettuce-arugulaGreen and lush the nutrient-rich superfood is high in fibre, low in carbohydrates and fat, and can act as a fantastic ‘filler’ that perfectly complements any weight loss diet.

Arugula is rich in vitamins and minerals, including vitamin C, K and A, calcium, folate, and potassium.

Benefits include the promotion and vital support around heart, lung and kidney health along with your nervous system and muscle function.

Because of the high calcium content, this green assists in the development and regulation of healthy bone and teeth; calcium also assists blood to clot normally.

The folate content of Rocket is a rich and valuable source of nutrients for pregnant women or those planning to become pregnant.

Folate plays a vital role in the health and regular production of DNA and other critical genetic cells.

I think everybody should ensure that they are getting enough of this critical vitamin in their everyday diet no matter what age, gender, or status of health.

Arugula is abundant in vitamin A, a powerful antioxidant that helps maintain and regulate the immune system.

Vitamin A also supports good eye health and encourages the normal healthy formation, growth and regeneration of cells within the body.

You can even chew arugula (rocket) to combat bad breath and its flowers and seeds are edible too and super packed with vitamins and minerals.

Avocado, Rocket & Tomato Salad (the recipe)

  • Prep time 5 mins
  • Serves 2
  • Calories 145kcal
  • Total time 5 mins



  • 1 x avocado
  • 8 x cherry tomatoes (maybe more depending on the choice of tomato and size)
  • One big handful of rocket lettuce (arugula), spinach leaves or a mix of both
  • Two tablespoons of extra virgin olive oil
  • One tablespoon of freshly squeezed lemon juice
  • Salt to taste
  • Black pepper to taste (also a powerful antioxidant)


Prepare greens, avocado and tomatoes by giving them a rinse, then pat or spin dry.

  1. Cut the avocado in half and remove the seed and chop it up into bitesise chunks.
  2. Prepare tomatoes by cutting in half or bite-sized chunks.
  3. Place the rocket into two individual salad bowls.
  4. Top with the avocado chunks and tomato halves.
  5. Squirt about half a teaspoon of lemon juice per salad bowl.
  6. Drizzle one tablespoon olive oil per salad bowl.
  7. Season with salt and pepper to taste.
  8. Toss and serve.

Now Enjoy!

Note: You can easily increase the recipe to accommodate required servings.

*Please note the information in this post is intended for the purpose of general information only and should not be used as a substitute for the individual expertise and judgment of healthcare professionals & that I may get a commission for purchases made through links in this post.

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