A
vocado is a staple for most
vegans and lately it’s also
become very trendy, making
an appearance in almost
every dish imaginable from burgers to
cakes. We all know it contains good fats,
but what else is there to know?
Avocados grow on the avocado
tree, native to Mexico, and are now
cultivated across the world in tropical
and subtropical climates as well as the
Mediterranean. Fun facts: avocado is
technically a berry and its original Aztec
name āhuacatl also means testicle.
Avocados are harvested when they
reach maturity (full size) but are unripe.
They are usually stored in coolers at low
temperatures and ripen in about one
to two weeks once they are exposed to
room temperature. If you want to speed
the process up, put them near bananas
or apples as these release natural
ethylene gas which helps avocadoes
to ripen. Some shops sell ripened or
‘ready to eat’ avocados which have
been treated with synthetic ethylene
in ‘ripening rooms’ so they are edible
straight away.GOOD FATS
Avocado is much fattier than other
types of fruit. About three quarters of
avocado’s energy comes from fat and
most of it is monounsaturated oleic
acid. This is the same fatty acid that you
can find in olives and olive oil. Oleic
acid is not an essential fat but a healthy
one as it has cholesterol and blood
pressure lowering properties. And so
do phytosterols – natural compounds
abundant in avocados – they help
lower bad cholesterol and are anti-
inflammatory.
Avocados also contain some omega-3
and omega-6 fats but are not the best
source. If you eat a whole medium
avocado, you’ll get about three grams of
saturated fat. It’s not much considering
the general guideline is not to consume
more than 20 (for women) or 30 (formen) grams per day.
All the fat has yet another benefit- it helps the absorption of health-
protective carotenoids. Carotenoids
are plant pigments responsible for red,
orange and yellow colours in fruit and
vegetables but many green vegetables
are a rich source too. In the human body
they act as antioxidants, protecting our
organs from damage by free radicals - nasty metabolism by-products. This
is especially important for your blood
vessels, eyes, kidneys, liver and for the
prevention of cancer.
And if you add a few pieces of
avocado to a meal with other carotenoid-
rich but low-fat foods – such as spinach,
kale, chard, various lettuces, carrots,
sweet potatoes, peppers – it will increase
the absorption of carotenoids from these
vegetables too!
VITAMINADO!
Avocados also pack a good portion of
some essential vitamins. One mediumBy Veronika Powell MSc, Viva! Health.
Nutritionist's
Notebook:
Avocado