Ingredient Spotlight: Avocado

PHOTO: Unsplash

Avocados, also known as alligator pears or butter fruit, are actually a type of berry that thrives in warm climates, particularly in Mexico. Their popularity has skyrocketed, earning them the title of "America's new favorite fruit’, due to their delicious taste and impressive nutritional profile.

A few nutrition facts: Approximately half an avocado (100g) contains:

·      Dietary fiber: 6.7 g

·      Healthy fat: 14.7g

·      Carbohydrates 8.5g

·      Calories: 160

·      Sugar: less than 1g

Why Incorporate Avocados into your Diet?

Prevention:

· Arthritis & Osteoporosis: Studies on avocado oil extracts suggest they can alleviate symptoms of osteoarthritis, caused by cartilage and bone wear. Eating half an avocado gives you about 18% of your daily value of vitamin K, a nutrient important for bone health.

· Inflammation: Chronic inflammation can trigger diseases like diabetes, Alzheimer's, and arthritis. Avocado's vitamin E content can reduce inflammation in the body.

· Depression: Research links depression with low folate levels. Folate helps inhibit the buildup of homocysteine, a substance that can impede nutrient flow to the brain and worsen depression. Avocados, high in folate, may help manage depression symptoms.

Nutritional Support:

· Heart Health & Blood Pressure: Avocados support heart health and blood pressure due to their beta-sitosterol content, which helps maintain healthy cholesterol levels. They also contain oleic acid, a heart-healthy monounsaturated fat that reduces inflammation in the heart and blood vessels. Avocados are rich in potassium, providing 60% more than an equal serving of banana, which helps regulate blood pressure by balancing sodium levels and relaxing blood vessel walls.

· Vision: Avocados have lutein and zeaxanthin, antioxidants that protect the eyes from UV light damage.

· Gut health: Avocados are high in fiber, particularly insoluble fiber, which aids in waste movement through the body, promoting regular bowel movements and preventing constipation.

· Weight management: One of the notable benefits of avocados is their high content of healthy fats. These fats can promote satiety between meals and help stabilize blood sugar levels by slowing down carbohydrate breakdown.

Despite being recognized as a "superfood," there is limited clinical research supporting their therapeutic benefits for various health conditions. More studies are needed to fully understand their potential role in disease prevention and treatment. It's crucial to remember that while superfoods like avocados have gained popularity, maintaining a balanced diet with a variety of foods remains essential for overall health.

Selection & Storage Tips

· Choose ripe avocados with dark green or black skin that yield to gentle pressure.

· Speed up ripening by placing avocados in a paper bag with a banana

xoxo, Just Things I Love