(NaturalNews) Avocados have a creamy texture and add a delicate, rich
flavor to many dishes. This fruit was once cast aside because of its
high fat content, yet recently it has made a comeback as one of the most
nutrient-dense fruits available. Nicknamed the "butter pear," avocados
are extremely versatile: they can be mashed, sliced, diced, scooped, or
eaten right out of the skin.
There are literally hundreds of
varieties of avocados, with Hass being the most popular in America.
Derived from the Aztec word "ahuacati," avocados contain a multitude of
vitamins, active enzymes, pure minerals, and soluble fiber. Plus, they
rank as the most easily digestible source of fats and proteins in whole
Although avocados contain a high amount of fat, not
all fats are created equal! This nourishing macronutrient is full of the
beneficial kind – raw, plant-based, and unprocessed. The body needs
health-supportive fats for optimal brain and cell function and, contrary
to popular belief, eating a balanced portion of healthy fat will not
make you fat. Since avocados are full of the health-promoting
monounsaturated fats that provide slow-burning digestible fuel, they can
help keep one satiated and even aid in keeping weight at an optimum
level by boosting the metabolism. Healthy fats actually help metabolize
carbohydrates, can assist in supporting the reduction of unhealthy high
cholesterol, and control insulin levels for both low and high blood
Many don’t realize that this easily digestible food
actually contains the highest amount of protein of any fruit by
providing all of the18 essential amino acids. Portion to edible portion,
this yellow-green fleshed fruit contains more protein than cow’s milk.
are brimming with a multitude of necessary vitamins including vitamins
A, B6, niacin, C, K, and folate, and they have a full range of minerals
and other trace elements including magnesium, iron, copper, and calcium –
all of which boost brainpower and support the immune system. Avocados
contain a higher percentage of potassium than a medium-sized banana and
are rich in lutein, which supports eye health. Recent research from the
University of Ohio shows that eating avocados with other fruits and
vegetables increases the absorption of phytochemicals by a considerable
This wholesome fruit, sometimes referred to as an
"alligator pear," packs a powerful punch with a whopping 5 grams of
fiber per 3-ounce serving. Many have claimed that if there was only one
thing you could do to improve your overall health, it would be to eat an
avocado every day.
Substitute mashed avocados for butter or
mayo, or add slices and chunks to a salad. As well as being the perfect
baby food, athletes have sworn by substituting a few bites of this
wholesome food instead of having a protein bar.
sugar content decreases as it matures, as opposed to other fruits that
manifest an increase as they mature. Eating even a small amount of an
avocado throughout the day will provide stabilizing effects, aiding in
the balance of blood sugar levels.
Tree-ripened fruit contains a
higher concentration of nutrients, so when you find a ripe avocado,
don’t pass it by! Since we may not always have that choice, a firm
avocado can ripen in a paper bag within a few days. Refrigerate only
after it has softened.
If you decide to plant your own avocado
tree, be aware you’ll have to wait two to three years for it to bear
fruit. On the plus side, after the wait you’ll have avocados for the
entire neighborhood, with each tree producing between 150 – 500 avocados
About the author
is a Holistic Nutritionist and has two culinary arts degrees – one in
Raw, Living Foods and another in Natural Foods. Educating others about
nutrition and the benefits of using whole foods to heal and prevent
disease is her passion.