Jam-Packed With Nutrients
Avocados are chock-full of fiber, phytochemicals and antioxidants. A single avocado contains 36% of our vitamin K requirement, 30% of folate, 20% of B5, B6, C and potassium and useful amounts of B2, B3 and E. It’s also an excellent source or carotenoids, minerals and phenolic compounds. Its healthy, monounsaturated fats are probably its most important nutrients. “Good” fats like avocados, nuts and coconut oil are among the most nutritious foods on earth. Avocado studies have found the fruit can:- lower blood fats
- slow biological aging
- reduce elevated blood pressure
- decrease blood sugar
- act against obesity
- reduce the formation of blood clots
- act against atherosclerotic arteries
- protect the cardiovascular system
Metabolic Syndrome
In a review published in June this year, researchers from Iran investigated whether avocados could impact metabolic syndrome (prediabetes). This is a cluster of abnormalities including high blood glucose, high cholesterol, high blood pressure and obesity. Metabolic syndrome trebles the risk of cardiovascular disease and increases the risk of type 2 diabetes five times over. According to the American Heart Association it’s a problem that affects almost a quarter of all American adults. The researchers concluded that there was “satisfactory clinical evidence” that avocados do have an impact on metabolic syndrome, mainly through their beneficial effects on blood fats – raising HDL “good” cholesterol, lowering LDL “bad” cholesterol, lowering total cholesterol and tryglycerides.How to Safely Eat an Avocado
Avocados are one of my favorite foods. They’re delicious, can be ready to eat in a couple of minutes, and are great on salads or in sandwiches, or – my favorite – as guacamole, which makes an excellent dip or a topping for chicken and other dishes. But please don’t sacrifice a finger. If you don’t wish to be one of thousands of victims each year, the only precaution you need to take is not to hold the fruit in one hand while plunging the knife in with the other. Place the fruit on the kitchen table. Hold steady with the fingertips of one hand, then you can safely push the knife to the stone and work your way all around. Here’s a Youtube video that may help. You want to start with a soft, squishy avocado where the skin yields slightly when pressed with your fingers. Otherwise they are very hard to peel and the risk of injury is greater. And besides, when they’re firm they’re not ready to eat. Enjoy.
Susan D. Clark
Susan Clark is an award-winning, Emmy-nominated journalist and author who has written about nutrition, health, and wellness for 27 years. She has developed content for articles, reports, books, videos, and television news segments featuring some of today’s top alternative and integrative doctors. She earned a bachelor of science in broadcast journalism from Texas Christian University. She lives in Los Angeles with her husband, two sons, and numerous pets.