Nutrient dense because it contains ~20 vitamins and minerals (Pantothenic acid, Folate, Vitamin K, Copper, Riboflavin, Potassium, Vitamin E, Niacin, Vitamin B6, Vitamin C, Magnesium, Thiamin, Manganese, Iron, Carotenoids Lutein and Zeaxanthin).
Contains healthy monounsaturated fatty acids (in particular oleic acid), which accounts for >60% of the total fat.
Sodium, sugar and cholesterol-free.
Great first fresh food for babies because of its creamy texture.
Adding avocado to sweet potatoes, carrots, and leafy greens has been shown to increase carotenoid absorption 2-6X. It also improved conversion of specific carotenoids (most importantly, beta-carotene) into active vitamin A.
Contain carotenoids but because of their fat content, there’s good absorption of the carotenoids because Vitamin A is fat-soluble.
The greatest phytonutrient concentrations occur in the peel and the pit. However the areas of the flesh that are closest to the peel are higher in certain phytonutrients than more interior parts of the flesh so don't slice into that outermost, dark green part of the flesh. The best method is to "nick and peel” the avocado (peel the avocado with your hands in the same way that you would peel a banana).
Even though it’s a high in fat and provides 10:1 (Omega-6:Omega-3), the addition of avocado to already well-balanced diets has been shown to lower risk of heart disease, improve LDL, and lower levels of oxidative stress. One study showed that the group eating 1 avocado/day had the best blood fat levels most likely due to the high levels of monounsaturated fat in avocado (especially oleic acid).
Studies show that eating avocado is associated with better overall diet quality, as well as better intake of vegetables and fruits as a whole.
Small scaled studies show reduced insulin secretion and improved regulation of blood sugar levels following a meal.
Avocados improve feelings of fullness and satisfaction.
Not all avocados have the same fat content; Smaller sized avocados tend to be more oily and higher in fat, and large sized avocados tend to be less oily and lower in fat.
A Few Quick Serving Ideas
Chopped avocados as a garnish for black bean soup.
Add avocado to your favourite creamy tofu-based dressing.
Make guacamole (avocados, onions, tomatoes, cilantro, lime juice and seasonings).
Replace mayonnaise for avocado.
Avocado on salad (Eg: Avocado with fennel, oranges and fresh mint).
If you would like more information, book an initial appointment online with me to discuss how to improve your diet for your health. Best in Health!