Why We Should All Eat Avocado…..
Posted on 22 November 2009
Doesn’t matter if you are a Vegan, Vegetarian, Raw Foodist, Fruitarian or a Avid Paleo follower we should all be eating more Avocado they are an amazing fruit!
“…the most nutritious of all fruits.” – Purseglove
“…the avocado is a food without rival among the fruits, the veritable fruit of paradise.” – David Fairchild
Avocados have a long history and heritage since being discovered and has gone from being described as the ‘poor man’s butter’ to the King of Fruits! It has so many uses from making delicious foods to being used to nourish and soothe the skin as a cosmetic. This post though is going to look at the nutritious properties of Avocado and how it can help you stay and get in great health!
What’s so good?
Unfortunately many people avoid Avocados when trying to eat healthy due to their high fat content. This is very unfortunate as they are packed with nourishing fats and anti-oxidants. It is packed with Mono-Unsaturated fat which:
- Speeds up your metabolism.
- Gives you a feeling of fullness. (try getting that on a low fat diet)
- Nourishes the Skin and Joints
- Soothes the gut and digestive system
The high nutritional hit Avocados give is also something worth noting. The rich supply of Vitamins, Minerals and Anti-oxidants are so important in todays society. By simply integrating a few healthy foods into the everyday diet will give a host of health benefits ranging from more energy to a clearer complexion.
Avocado Oil
This is also something very useful but all to often overlooked in favour of Olive Oil or other cheap oils. Avocado Oil is surprisingly easy to find and has a host of health benefits.
- It can withstand high cooking temperatures before breaking down. Upto 255c or 490f which is far higher than olive oil. Making it a far healthier oil to use while cooking.
- It has a mild taste, and is light so it mixes well in salads or when used to grill vegetables.
Avocado oil is not to be overlooked and can provide a nice alternative to the regular Olive Oil in your pantry.
Dense Nutrition
Not only are Avocados packed with healthy fats they are also high in vitamins and minerals, making them one of the most nutritionally dense foods around. A standard Hass Avocado is packed with:
- B Vitamins
- Calcium
- Zinc
- Riboflavin
- Thiamin
- Potassium
To name a few, making Avocado a highly nutritious fruit, something we could almost live off. Not only this they are an abundant source of anti-oxidants. These are so important for our bodies to protect from free-radicals which can do damage to our DNA causing general malfunction and ageing.
Avocados are rich in the 3 main anti-oxidants, VItamin C, Vitamin E and Beta-Carotene (Vitamin A precursor). Some even say that Vitamin E is the most overlooked anti-oxidant in the modern diet. What better way to get high amounts naturally than an avocado. As well as this research has proven that all of these anti-oxidants are better absorbed when eaten with fat, especially plant fat. Which makes a lot of sense and streghtens the case for getting our vitamins and minerals from real food rather than supplements.
Fiber
We all need a certain amount of fiber everyday to keep things flowing and maintain a healthy gut. Avocados are the only food which maintain a high level of soluble and insoluble fiber. We all hear about how we need more fiber in our diet and it would seem the humble avocado is a good route to getting it in. A typical whole avocado contains 10-15 grams of fiber which is a pretty impressive number (far more than a bowl of wholewheat cereal) considering we should shoot for 30 grams + per day.
Protein
For a fruit Avocados are surprisingly high in protein, although the amino acids are not in ideal proportions and the protein content does not rival meat or eggs they are considered a “Complete Food” which makes them ideal with a side of meat to amp up the Amino Acid profile of the meal or if your a Vegetarian they are great along side some well cooked legumes as a protein source.
Ideas for use
The beauty of the avocado when it comes to cooking is its versatility. The other day I made a really simple Guacamole with some overly ripe avocados lying round in the fruit bowl. Simple as chopping up some tomatoes, a chilli and throwing them in a bowl with some lemon juice, then add the avocado and mash until its a texture you like. An ideal topping for burgers or an alternative spread/dip.
Or you could try my Chilled Avocado Soup. All you need are the following:
- 3 Ripe Avocados
- 2 Cups of Low fat probiotic yoghurt or greek yoghurt
- 1 Handful of Walnuts
- Some diced red onion
- Dash of Sea Salt
Puree all the ingredients together and pour into a small cup. Stick them in the fridge for about an hour and they are ready to serve once topped with some crushed nuts. A great starter or side to a main meal.
The uses are endless and with a bit of imagination and improvisation we can all enjoy delicious recipes thanks to Avocados regardless in our preference of diet. They are a simple and effective way to make your diet healthier everyday!
21 comments so far
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Comment by Grok
22 November 2009
I had no idea about that 490° cooking temp! Wow. I also didn’t realize that had that much fiber!
I’m not worried about my fiber intake, but make me sick seeing how overrated grains and their fiber are. As a paleo eater, people often ask me “how do you get fiber without eating grains?” I want to laugh in their face, but hold back knowing that they are just misguided. Ding-Ding! Do vegetables ring a bell?
I absolutely love avocados, but at $2 a piece for a small little thing I rarely buy them
Fun fact: You can make some pretty mean chocolate pudding out of avocados. I’ve done it a few times. Look that one up
Comment by Hisham
22 November 2009
Is there such a thing as eating too many of them? Is it ok to eat one every day?
@ Hisham: Avocados are something that we can all afford to eat a lot of but obviously as with any other food they should be eaten in moderation, no need to be eating several a day. I often eat some Avocado for both lunch and dinner and sometimes with breakfast inside an omelette.
Comment by Dexter
22 November 2009
If you are a member of either Sam’s Club or Costco, you can find large good size avocados for about $1.15 each in a sack of 6. And the
seeds are not too large…meaning a lot of meat in each avocado.
If someone can tell me how to determine in advance of a purchase, how large is the seed, I would appreciate it. There is nothing more galling than buying an avo and get home and find the avo is almost all seed.
Comment by Dusan Vlahovic
22 November 2009
Here in Chile we use avocados like vegetables, specially for salad. Bread with avocado is so delicious!
@ Dusan: I agree, Avocado can provide a great alternative to butter for Sandwiches. I love to add mine to a salad or as a side with grilled chicken as well!
Comment by Lama Jigme
22 November 2009
Dear Tea,
I am very interested in aproaching
raw veganism from the
low carb paradigime.
Could you please recommend some
resources?
Om Mani Padme Hum,
Lama Jigme
@ Lama: I know that Craig Ballantyne of Turbulence Training is currently following a Vegan diet he has some good info on his site, have a look here……..
Comment by Swayze
22 November 2009
Avocado is definitely a tasty and healthy fruit, but it is high in fat and so should be consumed in moderation. It is quite astonishing to me how many vegans and raw vegans eat several avocados in a single day. Eating that much fat not only leads to weight gain, but it also causes sugar metabolic disorders by interfering with the insulin receptors released from the pancreas.
Instead of reaching the sugar in your bloodstream, say from a juicy apple or two, and transporting it to your cells, the insulin is blocked by the fat and so a) the sugar remains in the bloodstream for too long and b) the pancreas keeps releasing insulin and becomes more and more fatigued.
This fat can come from anywhere – healthy nuts, seeds, and avocado or unhealthy burgers and fries – it is still fat and should be limited to at least 15% of calories consumed.
Swayze
Comment by Michael - Fat Loss Tips
23 November 2009
Avocados are awesome…
Dusan, I have a chilean friend who eats them breakfast so it doesn’t surprise me;)
Reminds me, I have to dig my guacamole(sp?) recipe and share.
Mike
Comment by Grok
23 November 2009
Had an avocado today. Perfect ripeness! Enjoyed every last finger lick. All part of my 70%+ fat diet.
If avocados aren’t ripe enough, I guess the trick it to wrap them in newspaper for a while.
Comment by Neil
23 November 2009
Avocado oil is by far the healthiest, most verssitile edile oil on the market. You should look for cold pressed, extra virgin. Refined or expeller pressed should be avoided, as they are generally chemically refined.
Avoacod oil can be used as a high heat, ultra healthy cooking oil, for salads, marinades, bread dipping, and vegetable drizzzing.
Its the same calories as other oils, but is the highest in mono-unsaturated fat (the healthy fat), which can lower your cholesterol, as well as protect the body against infections, and disease.
It really is an amazing product.
Comment by Betsy Henry
23 November 2009
I absolutely love avocado! They’re good with everything!
Comment by James Fowlkes
24 November 2009
The best guacamole I have ever tasted is at Rosa Mexiacno restaurant. They make it right in front of you and it is superb. Here is how they make it: http://www.gourmetsleuth.com/recipe_rmgm.htm
Enjoy!
Comment by Studio Element Personal Training
27 November 2009
Good post! I think so many people are afraid to it it because it has “fat” in it. This is good fat that our bodies need!
Comment by sara
2 December 2009
The goodness of avocados could not be described more clearly….thanks for all the valuable info. Last week my personal trainer also advised me about the benefits of avocado. I am off to get my glass of avocado shake now!!!
Comment by Monica
4 December 2009
Thank you for extolling the wonders of avocado – it’s one of my favorite foods. I eat primarily vegan at home and avo is such an important source of healthy fat for me, and satisfaction! I mean, if I’m gonna have tacos and not have cheese, then avocado is a MUST. Not to mention avocado on sandwiches (who needs mayo?) and in salads. And toast with avocado, tomato, salt, pepper = bliss.
Comment by TruFit-The truth behind fitness
8 December 2009
Great article. It’s true most people overlook these kinds of foods. I think its beneficial for readers to see articles like these.
Its good for people to know there are different types of fats and not all are bad for you.
Great article will be back soon keep it up
Comment by Fitness Health zone
22 December 2009
Avocados are so nutritious and healthy for you and especially they are great with your skin. Avocado fruit helps to reduce the weight as the oil in Avocado is mono saturated.
Comment by Al
15 July 2010
Try avocado mashed on toast with lime or lemon squeezed on top! So good for breakfast or just a snack… and it’s yum!