This pear or oval shaped single seeded fruit is a somewhat unique superfood. Whereas most fruits are primarily higher in carbohydrates the Avocado is loaded with heart healthy essential fatty acids, fibre, proteins and enzymes that make it easy to digest.
Packed full of 20 vitamins and minerals let’s take a snap shot inside the avocado:
Nutritional Facts/100g:
Macronutrients:
Energy 160kcal
Water 73.23(g)
Protein 2(g)
Fats 14.66(g)
Carbohydrates 8.53(g), Fibre 6.7(g) – 27% (RDI), Sugars 0.66(g)
Micronutrients:
(% Recommended Daily Intake)
Vitamin K 26%
Folate (B9) 20%
Vitamin C 17%
Potassium 14%
Vitamin B5 (Pantothenic acid) 14%
Vitamin B6 (Pyridoxine) 13%
Magnesium 11%
Vitamin E 10%
Other vitamin and mineral sources present in avocadoes include; Copper (9%), B3 (Niacin; 9%), B2 (Riboflavin; 8%), Magnesium (7%), Manganese (7%), Phosphorus (5%), B1 (Thiamine; 4%), Zinc (4%), Vitamin A (3%), Iron (3%), Calcium 1% & Selenium (1%).
As one of the fattiest plant foods (77%) the avocado not unlike nuts has gotten a bad rap. The truth is the heart healthy monounsaturated fats help to lower the risk of heart disease, inflammation and boosts absorption rates of antioxidants and other nutrients particularly the “fat soluble” vitamins like A, K, D, & E.
One little known fact is this evergreen fruit produces the highest percentage of fruit oil (~30%) as such, it’s resistance to heat induced oxidation makes avocado oil a safe and convenient cooking choice.
Several studies have reported avocadoes can contribute to significantly lower total and triglyceride levels by up to 20%; reduce LDL(bad) cholesterol up to 22%; and increase HDL (good) cholesterol up to 11%. Although small in sample size these studies show great promise and only serve to strengthen the health and nutritional value of this fruit.
The low sugar and starchy carbohydrate combined with its high monounsaturated fat and fibre rich (6.7g/100g; 27% RDI) content, increases satiety which helps promote weight loss, avoid overeating, curb cravings and balance blood sugar levels making it especially great for diabetics and a weight loss friendly food.
While Bananas are famously known for their high potassium levels (358mg/100g; 10% RDI) what few realise is, the Avocado is higher again (485mg/100g; 14%RDI); helping to support lower blood pressure, reduce the risk of stroke and help maintain fluid, electrolyte balance and cell integrity.
Other impressive nutritional benefits of this unique fruit include; blood clotting (Vit. K); DNA synthesis (Folate (B9)) required for rapidly growing cells; tissue protection from oxidative stress (Vit. C); antioxidant properties (Vit, C and E) and pathways (B2) Vitamin E for example is one of the bodies primary defenders against free radicals.
Several of the B group vitamins assist in energy (B1, B2, B3, & B5) and amino acid metabolism (B6); Vitamin E promotes healthy skin, slowing the signs of ageing; the Iron and copper help to rebuild red blood cells and Vitamin A promotes vision, helps protect against skin damage from the sun, participates in protein synthesis and cell differentiation.
If the nutritional properties aren’t enough to convince you this just might help. Avocadoes are one of the quickest and simplest foods to prepare and can be eaten with pretty much anything.
Topped on a salad, omelette, pizza or pancake; stuffed with lemon/lime tuna & raw diced vegetables; use on sandwiches in place of butter or spread over wraps and pizza bases; smashed up in dressings and dips with a platter of celery, capsicum, carrot, cucumber, zucchini, broccoli and cauliflower; or combined with chocolate for a velvet smooth moose, the options are endless and just never get old!
As part of a meal or the cornerstone of a healthy snack the avocado is pretty much your perfect ingredient.
So, My Challenge to you:
Include 1 serving of avocado in your meals at least 3 days this week.
Who’s in?
If you take up this challenge, leave a comment below and tell us how you prepare your avocado meals.
Need some inspiration or recipe ideas?
Avocado Friendly Flavours:
Citrus; orange, lemon and limes
Lemon/limes & cracked pepper
Guacamole, light sour cream and salsa
Frozen Pineapple Concentrate
Recipe Ideas:
Guacamole:
1 ripe avocado
1 large tomato (diced)
1 small red onion (diced) (can substitute for 2 shallots)
Juice of ½ lemon or lime (my personal favourite)
Cracked pepper to taste
Place the avocado, tomato and onion in mixing bowl/jug, mix thru until reaches your chosen consistency (I like it a little chunky still). I use a sharp knife to mix but if you like it smoother use a food processor, blender or hand mixer.
Mix in Lemon/lime juice 1 tablespoon at a time to your preferred taste.
Mix in cracked pepper to taste.
Serve with sliced vegetables or wholegrain crackers
Avocado Dips and Dressings.
-1- Citrus Avocado.
1 ripe avocado
¼ cup frozen orange concentrate
¼ cup water
1 lemon juiced.
Blend until creamy, chill & pour over salad.
-2- Hawaiian Dip
1 avocado
Pinch of basil
2 large tablespoons frozen pineapple concentrate
Pinch of chives
Sea salt (optional)
Blend ingredients in food processor, blender or similar.
