I don’t know about you but I love avocados. But I was also told in the past that they were not good for me because of the fat and calorie count. I’m so happy to announce that the old “health” information is totally wrong. YAY!! Avocados are good for us.
Some Fun Facts
Did you know:
- that avocados are a fruit not a vegetable
- there are more than 500 varieties of avocados
- native to Central and South America, they have been cultivated for over 10,000 years
- first introduced in the United States in 1871 in Santa Barbara, California
- avocados have the highest protein of any fruit
- they have more potassium than bananas
- the original Hass avocado tree, planted in 1935, is still alive and producing
- on average, 53.5 million pounds of guacamole are eaten every Super Bowl Sunday (that’s a lot of avocados)
The Avocado as a Superfood
The avocado is now considered a Superfood. Offering nearly 20 vitamins and minerals in every serving, including potassium (for controlling blood pressure), lutein (good for your eyes), and folate.
They are a good source of vitamin B, which help fight infections and disease.
Here’s just some of the nutrients found in a serving of an avocado:
- Vitamin K: 26% of the RDA
- Folate: 20% of the RDA
- Vitamin B5: 14% of the RDA
- Vitamin C: 17% of the RDA
- Potassium: 14% of the RDA
- Vitamin B6: 13% of the RDA
- Vitamin E: 10% of the RDA
- They also contain small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, and Vitamins A, B1, B2 and B3
Furthermore, they also contain protein, fiber and healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.
What’s Up with the Fat Content
Avocados are high in fat. But they don’t just contain any fat… the majority of the fat in avocado is oleic acid. That’s a heart healthy monounsaturated fat, which is a “good” fat that helps lower bad cholesterol. Oleic acid has been linked to reduced inflammation.
The fat in avocados is resistant to heat-induced oxidation, making avocado oil excellent and healthy choice for cooking.
Furthermore, studies have shown that eating avocado or avocado oil with your vegetables increases the absorption of the antioxidants from the veggies.
How to Prepare Avocados
A ripe avocado should give just slightly when pressed. If the stem removes easily and the skin under it is green it is ripe, is the skin is brown under the stem it is overripe. If the stem doesn’t come away easily then it is not ripe yet.
Keep avocados on the counter until ripe. Then you can place them in the refrigerator to slow down the ripening if needing to keep them for a few days.
When they are ripe and ready to use the easiest way is to run a knife around the entire fruit on the long direction. Slightly twist the two halves and pull apart. Hold the half with the pit in your hand with a kitchen towel under it. With a large knife carefully whack the pit, twist slightly and pull out. Carefully remove pit from the knife and discard.
Now you can slice or dice as needed. An easy way is to take your knife and slice or dice while flesh is still in the skin and then take a spoon and gently run it around the edge between the flesh and skin. That’s it.
Use in your favorite recipe, not just guacamole or salad. You can add to baked goods instead of butter, add to your favorite smoothie, make a chocolate pudding. The ideas are endless.
These statements have not been approved by the Food and Drug Administration. These statements are not intended to diagnose, treat, cure or prevent disease.
Pregnant or lactating women and persons with known medical conditions should consult a physician prior to the use of any of these products.