Ultimate Guide To The Avocado: Supplement, Food & Nutrition Facts
Avocados are a stone fruit with a creamy texture that grow in warm climates. Their potential health benefits include improving digestion, decreasing risk of depression, and protection against cancer.
Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
Here are a range of health benefits of the Avocado
1. Avocados are nutrient rich
According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains: Avocado stoned and destoned, Avocados are rich in vitamins and minerals, 64 calories
almost 6 grams of fat, 3.4 grams of carbohydrate, less than a gram of sugar, almost 3 grams of fiber.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Although most of the calories in an avocado come from fat, don't shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.
2. Healthy for the heart
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.
3. Great for vision
Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.
As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help to reduce the risk of developing age-related macular degeneration.
4. Osteoporosis prevention
Vitamin K is essential for bone health. Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K. This nutrient is often overlooked but is essential for bone health.
Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.
5. Cancer
Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers.
Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division.
Avocados may even have a role to play in cancer treatment, with some research finding that phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells and cause the death of cancer cells, while encouraging the proliferation of immune system cells called lymphocytes.
These phytochemicals have also been shown to decrease chromosomal damage caused by cyclophosphamide, a chemotherapy drug.
6. Healthy babies
baby breast-feeding, Folate is also known as folic acid. Folate is extremely important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube defects.
Recent research from McGill University found a 30 percent higher incidence of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency compared with mice conceived using sperm from mice with adequate folate levels.
7. Lower risk of depression
Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.
8. Improved digestion
Despite its creamy texture, an avocado is actually high in fiber with approximately 6-7 grams per half fruit.
Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.
9. Natural detoxification
Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.
Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.
10. Osteoporosis treatment
Substances called saponins, found in avocados, soy and some other plant foods, are associated with relief of symptoms in knee osteoarthritis, with further research planned to determine the long-term effects of isolated extracts.
11. Antimicrobial action
Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.
12. Protection from chronic disease
According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals. Researchers found that avocado seed husks contain compounds that could help to kill viruses, combat heart problems, and treat cancer.
How to incorporate more avocados into your diet
You can tell how ripe an avocado is by gently pressing into the skin. If the avocado is firm and does not budge, you will need to let it ripen for a few days before consuming. Soft avocados make great guacamole or dip, while firmer avocados are great for slicing and adding to a salad or a sandwich. To speed up the ripening process, place an avocado in a paper bag with a banana.
Some Avocado Food ideas
Avocado sandwich
Avocado can be mashed and spread on toast instead of butter, or sliced and added to a sandwich or salad.
Quick tips:
Spread avocado on toast in the morning instead of butter. Use avocado instead of mayonnaise salad, or as a spread on a sandwich. The soft, creamy texture of an avocado and its mild taste make it a perfect first food for babies.
Mediterranean Grilled Avocado Stuffed with Chickpeas and Tahini
Vegan Mediterranean Chickpea Stuffed Grilled Avocado - Grilled avocado is stuffed with fresh cucumber, tomato and crispy grilled chickpeas! A drizzle of tahini makes this a delicious, healthy and easy, vegan dinner for under 250 calories!
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4
Calories 206 kcal
Ingredients
1 Can Chickpeas drained and rinsed, 13oz
Coconut Oil (or oil of choice, or vegetable stock for basting)
1/2 tsp Smoked paprika
Salt + Pepper
2 Large Avocados
1/2 Cup Cucumber diced (about half a large cucumber)
1/2 Cup Cherry tomatoes cut into quarters
1 1/2 Tbsp Fresh lemon juice + additional for servings about 1 large lemon
2 tsps Tahini
Cilantro for garnish
Instructions
Preheat your grill to medium/high heat. The temperature gauge should read about 400 degress once heated.
Place the rinsed chickpeas onto a paper towel and dry well. Transfer to a small bowl, peeling off any of the papery skins that come lose while you dried the chickpeas. Spray the chickpeas generously with Coconut Oil (Grapeseed, olive or your oil of choice, for those who do not use processed foods, cold pressed coconut oil is best or use a vegetable stock baste) and then toss with the smoked paprika and a few generous twists of salt and pepper.
Place the chickpeas into the bottom of the grill basket into an even, flat layer. Place onto the grill and cook for 10 minutes. Then, spray the chickpeas again with coconut Oil and stir around. Cook for another 10-12 minutes until lightly charred and crispy. Remove from heat and let cool.
Cut the avocados in half, removing the pit. Scoop out the center of the avocado so you have a large, deep hole. Spray the avocados with Pompeian Coconut Oil and sprinkle with salt and pepper. Place, flesh-side down, onto the grill and cool until nice grill-marks form, about 5 minutes.
While the avocados cook, mix the cucumber, tomatoes and lemon juice in a small bowl. Season with a pinch of salt and pepper.
Divide the cucumber mixture between each avocado half, making sure to really stuff it into the center. Top each half with 1 Tbsp of chickpeas* and drizzle with 1/2 tsp Tahini.
Garnish with cilantro and DEVOUR.
Recipe Notes
* You will not use all of the chickpeas in this recipe, only about 1/3 of the can. But, it's easier to just grill the whole can and then snack on the extra crispy chickpea goodness!
Avocado Chocolate Tart
Ingredients:
Crust: 50g nuts, 50g shredded coconut, 30g sweetener (For example agave, maple syrup, or your choice)
Filling: 200g avocado, 60g sweetener, 40g cacao powder, 20g coconut Oil (Cream can be used as a replacement), a hint of vanilla, a hint of cinnamon. (add a little cayenne to spice it up and increase vascular health)
Instructions:
1. Blend all the ingredients for the crust with a food processor.
2. Put the mixture in a tart tin and press down evenly.
3. Combine all the ingredients for the filling in a food processor and process until smooth.
4. Put the mixture in the crust.
5. Leave it in a fridge for a couple of hours.
Potential health risks of consuming avocados
It is the total diet or overall eating pattern that is most important in disease prevention and for achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.
If you are taking blood-thinners, such as Coumadin (warfarin), it is important that you do not suddenly begin to eat more or less foods containing vitamin K, which plays a large role in blood clotting.
Nutritional Profile of Avocados
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