Can you live on Avocado’s?
Avocado does contain all our body’s 6 dietary needs in abundance – water, fat, protein, natural sugar, vitamins & minerals. But still it does not contain all the needs that can essentially lead to healthy sustenance (like it doesn’t have much potassium that helps build your blood).
You’ll need to add other fruits and veg (like apples, carrots, celery, spinach, etc) in your diet to get the max and live healthy.
And, of course, you’ll need to drink 8-10 glasses of water everyday anyways, approx two litres.
Avocado’s the World’s Most Perfect Food and its Health Benefits
Did You Know that the avocado has been called the world’s most perfect food and has many health benefits? It has achieved this distinction because many nutritionists claim it not only contains everything a person needs to survive — but it has also been found to contribute to the prevention and control of Alzheimer’s, cancer, heart disease, diabetes and other health conditions.
The avocado (Persea gratissima or P. americana) originated in Puebla, Mexico and its earliest use dates back to 10,000 years B.C. Since AD 900, the avocado tree has been cultivated and grown in Central and South America. In the 19th century, the avocado made its entry into California, and has since become a very successful commercial crop. Ninety-five percent (95%) of U.S. avocados are gown in Southern California.
The avocado, also called the alligator pear, is a high-fiber, sodium- and cholesterol-free food that provides nearly 20 essential nutrients, including fiber, is rich in healthy monounsaturated and polyunsaturated fats (such as omega-3 fatty acids), vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate) — as well as potassium.
Foods naturally rich in omega-3 fatty acids, such as avocados, are widely acknowledged as the secret to a healthy heart, a brilliant brain and eagle eyes.
Dr. Daniel G. Amen, a clinical neuroscientist, psychiatrist, brain-imaging expert and author of the New York Times bestseller Change Your Brain, Change Your Life counts avocados as one of the top brain-healthy foods that can help prevent Alzheimer’s Disease.
The virtues and benefits of the avocado are too numerous to mention.
Posted: 19 Dec 2015 03:40 AM PST
Avocados! We all love them, but sometimes they can be a bit tricky to understand. For those of us not well versed in the life cycle of avocados and how to select them, picking a couple out or keeping a few avocados fresh can seem like an epic challenge.
Pati Jinich, of Pati’s Mexican Table grew up with avocados like I did. She had a few tips for those who are not too familiar with the avocado. I thought I’d add to her tips in five easy steps and help you to figure this extraordinary food out!
Don’t miss out when purchasing, opening, and storing avocados.
Follow these tips for the best results!
1. Use Your Eyes and Hands
First look for mold around the stem. If you pop the stem out of the avocado and you see brown or black underneath, the avocado is likely moldy. Reject it. It should be green under the stem.
When you pick up an avocado, select it if it has more weight for its size than most. In addition a true assessment of ripeness is evaluated from color and texture. Ripe Hass avocados are almost black in color and they are soft. Ripe Reed, Bacon, Zutano or Pinkerton avocados* are green and soft when ripe. Avoid any avocados that are too mushy.
*[There are over 600 varieties of avocados.]
2. Focus on Various Stages of Ripeness
Buying a whole bunch of avocados in bulk might seem like a great idea but one needs to consider ripeness levels. If one purchases avocados at varying stages of freshness, none will be wasted. “What I do, and I think this gives you more freedom, is I buy for the week,,” Jinich explains. “I look for green and rock hard (for the end of the week), and ripe and soft (for tomorrow).” That way the batch will ripen gradually and you can have perfect avos every day of the week.(Well and Good)
Of course, if all your avocados ripen at once, then its time for guacamole!
3. Keep Avocados Out of the Refrigerator
Avocados ripen best out of the refrigerator. If you have a fully ripe avocado that needs to last one more day, it may be put in the refrigerator to extend its life. Also, if you have unripe avocados that you want to ripen up faster, place them in a paper bag or wrap them in paper with ripening bananas. The avocados will ripen more quickly due to the release of ethylene gas by the ripening bananas.
There are plenty of fancy ways to get the pit out of an avocado, but simple and safe methods are typically the best methods. You can cut the avocado in half then gently squeeze the avocado half with the pit until the pit pops out, or push the side of the pit with the tip of a spoon until it drops out. These are easier, safer, child-safe methods than stabbing or hooking a knife blade into the pit.
5. Preserving Avocados and Guacamole
If you can only eat half an avocado at a time or have a half left over, you may be looking for a way to save the other half. Save the half with the pit in it, as the pit preserves the avocado. Avocado pits may also be dropped into guacamole to prevent early spoiling. Jinch suggests wrapping an avocado half super tightly with plastic wrap, pressing it as close to the flesh as you can before sticking it in the fridge. The flesh of the avocado and the top of the guacamole could also be dripped with lemon or lime juice; this will preserve freshness and will also add flavor.
Special Note: Avocado pits are edible, but not recommended due to astringency and lack of flavor.
What are your favorite avocado saving methods?
But Here Are Just a Few More Avocado Health Benefits That Its Nutritional Profile Provides:
- Monounsaturated Fats — These types of fats help control triglycerides in the bloodstream, lower blood cholesterol and control diabetes.
- Folate — This water-soluble B vitamin promotes healthy cell and tissue development. According to the National Institute of Health’s Office of Dietary Supplements, “This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.”
- Lutein — This is a carotenoid (a natural pigment) that protects against cataracts and certain types of cancer, and reduces the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older. Avocados contain 3 or more times as much lutein as found in other common vegetables and fruits.
- Oleic acid and Potassium — Both of these nutrients also help in lowering cholesterol and reducing the risk of high blood pressure.
You can add these avocado benefits to your diet in many ways:
- 1) The easiest way is to cut the avocado in half and sprinkle it with herbal seasoning or maple syrup.
2) Chop the avocado and add it to a salad, or use it as a topping or side garnish for soup.
3) Mash an avocado and spread it on bread or a bagel (in place of butter or cream cheese).
4) Cut an avocado in half and fill the little hollow (left after you remove the pit) with your favorite healthy topping such as herbed rice or couscous.
5) Make an avocado dressing or the crowd-pleasing guacamole dip to add flavor to raw or steamed vegetables. You can easily find many avocado recipes online.
Blended with fruit, avocados make a rich and delicious snack, side dish or dessert — and produces highly-nutritious baby food which delivers “good fat” for baby’s brain and physical development.
Before you indulge in avocados to your heart’s content, however, remember that they have lots of calories because of their fat content. According to WebMD, “A medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger”.
That’s why diet experts have long urged Americans to go easy on avocados in favor of less fatty fruits and vegetables. But now nutritionists are taking another look.
They’re finding that most of the fat in an avocado is monounsaturated — the “good” kind that actually lowers cholesterol levels. Thanks to this new understanding, the U.S. government recently revised its official nutrition guidelines to urge Americans to eat more avocados.