Why I say – The Mighty Avocado

Not to long ago I mentioned having a small avocado and a handful of baby carrots for lunch one day. Well, some people commented to me in private that I shouldn’t be eating such an unhealthy lunch and then telling everybody about it. I would like to clear that up. I did in fact have a healthy, low fat lunch. The avocado is not only tasty, it is an exceptional food!  So I decided to write about the might avocado and I found several references with nutritional facts about the avocado to post here for you. Feel free to copy them.

The avocado is versatile, as you can use it in so many ways. It can be used for breakfast lunch, dinner, and of course snacks. There are recipes galore for avocados! Use them the smashed up for a spread in place of mayonnaise, to cut back on the fat that not good for you. Try tuna salad with avocado. it’s delicious. You can slice it, chunk it, smash , blend it, or puree it. You can eat it raw, or cooked. I’ve used avocados in backed goods also. I could do into all kinds of recipes at this point but where would I stop? Use your imagination. Start thinking of what you can replace that’s not good for you, with this mighty fruit from God that is so good for you. It’s really not that hard to do.

Nutrient Density – Get more for your calories with avocados

Even the USDA now recommends choosing foods that are “nutrient-rich,” like fruits and vegetables, that are low in “extras” that just add calories. And they recommend the avocado. Not that I always agree with the USDA but in this instance they are getting things right.

Nutrient rich foods are those that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories. One-third of a medium avocado (50 g.) has 80 calories and contributes nearly 20 vitamins and minerals making it a nutrient dense choice. Avocados as a nutrient-rich food, can help get you some of the nutrients you need while balancing your calorie intake. (This is the very epitome of how a Nutritarian thinks about food.)


Avocado Nutritional Information

Avocados contain 42 milligrams beta-sitosterol in a 50 g. serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels. Learn more in Avocado and Good Fats: Take your Heart’s Health to Heart.

One cup (4.6 servings, 230g) of pureed avocado has…

  • 368 Calories
  • 4.6 g of Protein
  • 19.62 g of Carbohydrate
  • 1166 mg of Potassium
  • 23.0 mg of Vitamin C
  • 175 mg Beta-sitosterol
  • 0 mg Cholesterol

The information above is based on the USDA National Nutrient Database for Standard Reference. Search the database for “avocado”.

Avocados have been hailed as a potent and beneficial superfood for many good reasons. Apart from being low in sodium and fructose, there are a bounty of nutrients you can get from these fruits, such as B vitamins, minerals and healthy monounsaturated fats. Avocados have been proven to:

Possess anti-inflammatory nutrients: these include carotenoids and phytosterols that can benefit your cardiovascular system3 Assist in maintaining cholesterol levels in the healthy range: one study conducted among healthy individuals showed a 16 percent decrease of serum total cholesterol level after eating a week-long diet loaded in monounsaturated fat from avocados4 Decrease risk for heart disease: because of its monounsaturated fat content5
Aid in protecting against liver damage: in a Japanese study, rats were fed avocados and 22 other fruits, followed by a dose of D-galactosamine, a liver toxin that disturbs cell synthesis and leads to cell death.

The results showed that rats fed with avocados suffered the least amount of liver damage6

Allow the body to more efficiently absorb fat-soluble nutrients from other food that’s eaten along with the fruit: a 2005 study discovered that volunteers were able to absorb three to five times more carotenoids when they added avocados to their salad7 Boost lipid profiles among healthy individuals and people with non-optimized HDL or total cholesterol levels: research revealed that people with elevated cholesterol levels who ate an avocado slashed their serum total cholesterol levels by 17 percent, recorded a 22 percent decrease of LDL cholesterol and triglycerides and increased their HDL cholesterol (good cholesterol) levels by 11 percent8



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This article has 3 comments

  1. You know what? I always had a mega problem pushing Avocado down my throat when I was a kid. So as an adult, I totally avoided it. But here I am, in my thirties, listening to all the unbelievable health benefits of the Oval fruit and I just have to better educate my palate to consume what’s good for the body – bitter to the tongue, sweet to my body. Thanks for these Avocado recipes Beck. Cheers.

  2. Thank you for this post on avocados! I have never tried them but I am going to buy some and try your recipes!! I also found a great facial mask I’d like to try also! It’s:
    1 avocado
    1 teaspoon of honey
    2 Tablespoons of flaxseed
    2 Tablespoons of fresh cream
    Mix together and apply a generous amount to your face. Let the mask set for about an hour. Wash off with warm water.


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