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.
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.
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
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.
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.
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.