Avocados

Technically, avocados belong to the fruit group, but their nutrient content is closer to the vegetable family. Their culinary uses also have more in common with other vegetables. They are unique among vegetables because of their high fat content and are therefore classified as a healthy fat source in most nutrition programmes. They are rich in monounsaturated fats and are good sources of vitamin E, folate, and potassium.

The pros of avocados

·    This power-packed fruit has 5 grams of fat per portion (1/4 of a small avocado). The majority of the fat is monounsaturated; the same type of fat found in olive oil, which research has shown may increase HDL ("good") cholesterol, but has little effect on LDL ("bad") cholesterol.

·    Avocados contain phytochemicals, which are substances naturally produced by plants:

·    Beta-sitosterol is an important phytosterol, a type of phytochemical, found in fruits like bananas, apples, cantaloupes, grapes, plums, and cherries. High phytosterol intake has been linked with lower blood cholesterol levels. Oranges and avocados contain the most beta-sitosterol of the most commonly eaten fruits and they contain at least twice the amount of the phytosterol found in other foods, including corn, green soybeans, and olives.

·    Glutathione, a phytochemical found in fruits and vegetables, acts as an antioxidant. Antioxidants protect the body from free radicals, which play a role in the development of heart disease and some cancers. Avocados are one of the best fruit sources of glutathione, which may provide protection against oral, throat, and other types of cancer.

·    Avocados are nutrient-dense in vitamins C and E, which are antioxidants that help protect the body tissues against free radical damage.

·    Avocados contain more folate per ounce than other fruits. Folate is a nutrient that promotes healthy cell and tissue development. It is therefore essential for pregnant women and women of childbearing age to consume sufficient folate.

·    The richest fruit sources of potassium are avocados and bananas. Potassium is a mineral that helps to maintain the body's fluids and balance other essential minerals.

The cons of avocados

·    Since avocados are high in monounsaturated fat, the kilojoule/calorie content is quite high. Therefore, if you are attempting to lose body fat, you would still be able to include avocado in your diet, but in moderate amounts.

·    A serving of avocado is about 1/4 of a small avocado and you should probably not have more than one serving per day, as you will be receiving dietary fat from other sources as well.

Recommendations

·    Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated fats. But a moderate intake of all types of fat is best.

·    To ripen avocados, place them inside a paper bag or newspaper with an apple for 2 to 3 days at room temperature. When they have turned dark purple or black in colour and yield to gentle pressure, they are ripe and ready to eat.

·    When avocados are ripe, they can be stored in a refrigerator or freezer for later use as a spread for sandwiches, a dip or accompaniment. They should be used within two months of freezing.

·    Cover avocado with clear plastic wrap directly on the surface before covering. They can be refrigerated for up to two days.

·    Add 1/2 teaspoon lemon juice per 1/2 mashed avocado to prevent discoloration and to enhance flavour.

And the conclusion is...

·    Avocados are an excellent nutrient-dense food and they are good sources of vitamin E, folate, and potassium and phytochemicals.

·    Avocados are rich in monounsaturated fat, which has been shown to increase HDL ("good") cholesterol, while having has little effect on LDL ("bad") cholesterol.

·    Since the high content of monounsaturated fat imparts a high kilojoule/calorie value to avocados, they should be enjoyed in moderation if included on a body fat loss nutrition plan.

(Reworked from article from Discovery)