Avocadoes pack a punch with 20 Vitamins, minerals, and phytonutrients. The largest producer of avocados is California state. If you order anything with California in its title you can guarantee it will contain avocado (ex. California Roll). Avocado is a fruit that belongs to the berry family. However, due to its nutritional value, it is listed by the USDA as a vegetable. As far as food groups, you can count yourself as having both your fruit and vegetable serving when eating an avocado. In other countries, this power fruit is known as the alligator pear or avocado pear. It has a history as a fertility vegetable. It is still recommended today due to its folic acid content, high monounsaturated fat, and vitamin B content for boosting fertility in both men and women. Unlike Aztecs who worshiped avocadoes as an aphrodisiac, we don’t judge anyone who eats them as promiscuous today.
Avocado Health Benefits
- Avocadoes contain the good kind of fat. We’re taught by the media a lie about how fat is bad for us. We’re taking it out of yogurt and replacing it with sugar and calling it low-fat. Sugar causes us to gain more weight than fat. Lies about sugar being beneficial for our health while historically it was used to fatten up geese quicker to be eaten.
- Healthy fats, like the ones in avocados, play an important role in our endocrine system helping to regulate our hormones. In fact, our bodies manufacture and store estrogen in our fat.
- Over 75% of the fats in avocado are the good healthy unsaturated fats our bodies need. Looking to increase your heart health? Avocadoes switch out saturated fatty acids with unsaturated fatty acids resulted in lower blood cholesterol levels. Both polyunsaturated fats and monounsaturated fats are present in this power food. These fats help improve our blood lipids. More than 90% of American adults and children fall short of meeting their daily fiber intake.
- We like to concentrate on all aspects reflecting fat when it comes to dieting, but little is discussed about the avocado nutrition as far as fiber. Fiber is imperative to dieting because it helps you feel full and improves intestinal health. Fiber lowers cholesterol, high blood pressure, stroke, obesity, lowers the risk of heart attacks and diabetes.
- Their potassium content exceeds bananas. Make sure you add this fruit to your summer diet! Bananas have around 400 mg of potassium while avocadoes contain around 700mgs.
- Avocadoes contain healthy enzymes that aid our digestion system.
- Scientific studies show fruits like avocado, pomegranate, blueberry, apples, and many others protect against cardiovascular disease. Fruits have been also shown to help with aiding the vessels in recovery after injury.
- Vitamin C – healthy immune function- growth and repair of tissue throughout the body.
- Lutein and Zeaxanthin plant pigment found in the macula of the eye and some research suggests that they aid our eyes in maintenance as we age.
- Delivering 11% of the Daily Value for fiber and 10% DV for folate.
How many calories are in avocados?
As with nuts, a small portion can go a long way with avocados. In fact, one avocado contains 234 calories. Did you know one avocado contains 3 servings? This means one serving of avocado contains 78 calories!
If you’re using a food scale you want your portion to weigh 50 grams.
How to open and cut an avocado?
If you’re making guacamole, we recommend you don’t throw the pit and place it in your guacamole after you make it. This helps prevent the avocado from oxidizing quickly; keeps it green.
- Make sure the avocado is ripe. You will know the avocado is ripe if the skin yields slightly when you press on it. Or you can peel off the small piece on the end and see if the avocado is green. If It’s yellow it’s too early, and if it’s brown it’s overripe.
- Cut the avocado lengthwise around the seed in the middle.
- Gently twist the two halves until they come apart.
- Set the seed containing half on the counter. Take your knife and wack the seed in the center. Now pull the seed out. Pinch from the dull side of the knife to release the seed.
- To slice them you can peel first or after. If you slice first while in the skin you can pop on the pieces into your salad. Or simply use a spoon to scoop out the chunks you cut up.
- To prevent the avocado from turning brown add squeezed lemon.
Here’s a video to help you:
Other than eating a whole avocado you can also reap the benefits of cooking with avocado oil. Studies on diabetic rats show adding avocado oil to your diet helps reduce the damaging effects of oxidative stress on the liver. Research also determined avocado oil to improve the brain mitochondrial function.
The hardest part about adding something new to your diet is finding recipes you love. Check out these links:
Again…. Food Monster is a great app for any diet!