The Mighty Avocado

Mmmm....I LOVE a good avocado.  The problem I have though is I am not very good at picking a good avocado from the store.   I look at the color, I give a gentle squeeze, I ask by-standers for help.  I am avocado picking challenged.

This is usually what I end up with.

Don't even get me started on how expensive these nutrition packed fruits are.  And then to end up scooping out a whole lot of bad spots or outright throwing the whole thing away.  The whole process can be quite maddening.   

Not anymore!  I have discovered individually quick frozen avocado chunks and I am in love!  This product makes it so easy to get my healthy fat in without the waste.  I simply take a few chunks out to thaw and use as if they were the fresh thing.  I add to my daily protein smoothie, spread on whole wheat toast, add to salads or even just eat the way they are. 

Why am I so obsessed with the mighty avocado?  You just sit right back and let me tell you about this super food.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:

• Vitamin K: 26% of the RDA.
• Folate: 20% of the RDA.
• Vitamin C: 17% of the RDA.
• Potassium: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B6: 13% of the RDA.
• Vitamin E: 10% of the RDA.
• Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of 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.

Avocados contain more potassium than bananas.  Potassium is an important mineral that most people don't get enough of. Avocados are very high in it which may help support healthy blood pressure levels.

  Avocados are loaded with heart-healthy monounsaturated fatty acids, they are a high fat food.  In fact, 77% of the calories are from fat.  But not just any old fat, this is GOOD fat.  The majority of the fat comes from Oleic Acid which has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.

Let's talk fiber for a moment...yep, these babies are loaded with it!  Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine...so so so very important, but good gut bacteria is a post for another day. The high fiber content also help you to feel more satisfied, which may lead to less snacking, which may lead to weight loss.  WIN!

Avocados may help reduce total cholesterol levels significantly, reduce blood triglycerides, lower LDL (bad) Cholesterol and increase HDL (good) cholesterol.  Seriously, who couldn't use a little help in the heart health area?

When eating your healthy veggies, would you like to absorb the most nutrients possible?  Well of course you would.  Some nutrients are "fat soluble," meaning that they need to be combined with fat in order to be utilized.  This includes vitamins A, D, E and K... along with antioxidants like carotenoids.  The mighty avocado can dramatically increase the nutrient value of other plant foods you are eating.

Speaking of antioxidants, not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.  This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health.

 To sum it up, avocados are an awesome food. They're loaded with many nutrients that are sadly  lacking in the modern diet.  They are weight loss friendly, heart healthy and... last but not least, taste incredible.

What more could you ask for in a food?