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These little babies are one of my favourite fruits in the world and they have even made it into the Guinness book of world records as the most nutritious fruits in the world. They contain everything the human body requires nutritionally and you could live exclusively on these little beauties, although I suspect you would have no friends left if you did! They are rich, creamy and a power-house of nutrition. They contain vitamins, minerals, protein, carbohydrates, water and EFA's - essential fatty acids. These EFA's are imperative to your diet and contrary to the negative press they have received, they actually help to maintain a healthy weight as these good fats help to regulate your appetite. We were once told that according to the weight watchers points system, an avocado was classed at 7 points, while a mars bar was just 5.5 points! This is exactly why you should never be on a calorie controlled diet as natural fats found in avocado are all good fats that the body requires, unlike the fats found in a mars bar that the body never needs (unless you are in a state of starvation where ANY food is a good food!)
Avocado DO NOT contain cholesterol - cholesterol cannot be found in the plant kingdom, only the animal kingdom.
Oh and one more thing! You will never need to throw another avocado in the bin. If you have a ripe avocado that you cant use for what ever reason, then simply remove the skin and stone and freeze them. When you are ready to use the frozen avocado place it directly into the blender with some fresh juice and blend. Do not however defrost the avocado first or you will end up with a black dubious looking sludge.
Juice or smoothie?
Smoothie: Make sure you remove the skin and also the stone. WARNING - avocados do not juice! Although you can't actually juice them, they do blend very well wih vegetable juices
Avocado contain nearly 20 essential nutrients including fibre, potassium, Vitamin E, the B Vitamins and folic acid. The EFA's found in avocado are essential for healthy joints, hormone regulation, vibrant skin and shiny hair. Avocado are a very good source of oleic acid, which has notable effects upon lowering cholesterol.
Smith et al (1983) compared the fiber content of 16 fruits and 18 vegetables and only the avocado had large amounts of both soluble and insoluble fiber. A review paper by Anderson (1990) noted that "fiber has emerged as a leading dietary component in chronic disease prevention. High fiber intake lowers the risk for cardiovascular disease, some cancers, hypertension (high blood pressure), diabetes, and obesity".
Vitamins, minerals and extras
- K, E, C and and B6
- Folate, Potassium, Lutein and Magnesium
Smith, J., S. Goldweber, M. Lamberts, R. Tyson, and J.S. Reynolds. 1983. Utilization potential for semi-tropical and tropical fruits and vegetables in therapeutic and family diets. Proc. Fla. State Hort. Soc. 96:241-243.
Anderson, J. W. 1990. Dietary fiber and human health. HortScience 25: 14881494.
Can be found in the following recipes