Friday fat facts - Avocado

The avocado has been called the fertility fruit, owing to its high vitamin E content. But avocados are also good for the skin, eyes, the heart, brain and liver, among their many attributes. Like coconuts, avocados are full of fats, healthy fats! Avocados contain monounsaturated fats that help boost good cholesterol (HDL) and lower bad cholesterol (LDL). There are 10 grams of fiber in one avocado, and they contain both soluble and insoluble fiber, in a ratio of 1:3. Soluble fiber is the one that makes you feel full and insoluble fiber speeds up the passage of foods in the digestive tract.

Some of the benefits of avocados are that they: 

• contain beneficial fats, vitamins, and phytochemicals, which work in combination to support heart health
• contain high levels of the carotenoid nutrient, lutein, which protects eyes from age-related macular degeneration and the skin from the wrinkles and pigment changes caused by sun damage
• stimulate menstrual flow
• promote hair growth and speeds wound healing
• are good for the nerves, fatigue, hypoglycemia, and urinary tract infections.

For a fruit, avocados are high in protein, which combines with the vitamin C, B vitamins, and copper to support the production of collagen, the substance from which all body tissues are made. Collagen is vital for skin, bone, and muscle rejuvenation, and helps reduce wrinkles too. They are also a good source of potassium and vitamin D. Avocados also contain chemicals that might repair cartilage in joints damaged by osteoarthritis.

Avocado oil

Some of the oils in avocado are used to treat osteoarthritis. Applied directly to the skin, avocado oil soothes and heals the skin, treats gum infections and arthritis. Avocado oil is used in combination with vitamin B12 to heal psoriasis.

Ripeness

The fruit should yield to gentle pressure without denting. If it dents, it is overripe. To ripen avocados, leave them at room temperature. Unripe avocados left in the refrigerator will never ripen. To prevent the flesh from discolouring once it is cut open, store it with a half a lemon or sprinkle lemon or lime juice on the exposed surface.

The texture of avocados makes them perfect for making healthy puddings. If mixed with other fruits, the fat content of the avocado will slow down the release of sugars from the fruits, making it even more beneficial.

I think you’ll agree, this is one amazing fruit!