Avocado – One Of The Good Fats
There is lots of talk about healthy fats, including where you can get them, how they can be used, and what the main benefits are of using them. For many years we were taught that fat makes you fat, but fortunately these myths have been completely debunked, and we don’t have to accept fat phobia any longer. Tallow, lard and butter are all great healthy fat sources. However, if for whatever reason you don’t like animal fats, you don’t have to just use olive oil or coconut oil. Avocado is a delicious, versatile and excellent source of healthy fat, and it’s actually a fruit!
Avocado is native to South Central Mexico (which explains why guacamole is so central to Mexican cuisine). It is a berry from the Persea americana tree. At times it is referred to as an alligator pear due to its skin texture and shape. Although we usually eat fruits and vegetables for their micronutrient content (vitamins, minerals and other trace elements), avocados are 70% fat and also are low in sugar. For a fruit that is unusual, making avocados quite unique. Avocados head the Clean Fifteen list in addition to being rich in healthy fats.
Avocados are approximately 77% fat, 14% saturated and 63% monounsaturated. These are the best dietary fats that you can consume – they are a great source of fuel and energy for all of your body’s cells. Your bone marrow, skin and organs need saturated fat in order to function. These kinds of fats also need to be eaten to provide your body with the right building materials and to maintain your health. Your brain is nearly 60% fat and the protective layer coating your neurons is 80% fat. Fat is essential to human health. However, it is important to consume the right kinds of fat. To learn more I recommend that you read The Big Fat Surprise.
Some polyunsaturated fatty acids (PUFA) is contained in avocado as well. These are not the healthiest option for fats, but the amount in one fruit is practically negligible. According to general recommendations less than 4% of your total caloric intake should be consumed in the form of polyunsaturated fatty acids. For an individual person who consumes 2,000 calories on a daily basis, one avocado represents just 1% of polyunsaturated fatty acids. When exposed to light and heat polyunsaturated fats are quite fragile and they easily oxidize as well, which creates radicals within the body which can result in inflammation.
Minerals And Vitamins
Avocados are quite rich in a number of different micronutritents. And given that they are ideally coupled with healthy fats makes it very easy for the body to absorb and use them, which makes them especially beneficial. A single piece of avocado will provide you with 10% of your recommended daily value of Manganese and Magnesium, 12% of Copper, Niacin and Vitamin E, 20% of Potassium and Vitamins, B6, B4 and C, 30% of Vitamin B9 and 36% of Vitamin K1, in addition to small amounts of various other vitamins and minerals. In other words, the avocado is a real nutritional powerhouse! In addition it contains a good amount of fiber (which puts another nail in the coffin of the myth that you have to eat grains in order to get fiber) and also lots of antioxidants, which are absorbed the best when they are eaten at the same time that fat is.
There have been many studies to study the health benefits offered by avocados. The following are some of our favorite studies. One study showed that adding avocado to your meals helps with managing triglyceride and cholesterol levels. A similar point was proven by another study that compared diabetic patient diets that substituted avocados in place of whole grains. There was another cholesterol related study that also favored the consumption of avocado. A correlation has also been found between improved liver function and metabolic disorders and eating avocados. Avocado oil and avocado also provide several benefits when they are used topically, including overall skin health and relief from skin inflammation. This make avocado a great food for your skin and an ideal addition to a natural oil cleansing routine or skin care regime. Is also needed to noted that for some animals avocados are toxic, including dogs, cats, birds and cattle. This applies to the avocado leaves, pit and skin in addition to the actual fruit.
Avocados have a fairly neutral taste, with almost a buttery flavor and slight hint of a natural sweetness. Although they aren’t overpowering at all, there is something quite unique about their texture and flavor. Eating them plain (perhaps sprinkled with pepper, sea salt and some lime or lemon juice) makes a wonderful snack. Due to their high fat they are very filling. It is also easy to eat them while on go. Slices of avocado make a great addition to practically any dish, including stew, fish, burgers and salads. Then there is the most classic of all: guacamole. Avocado can be added with collagen powder to your smoothie to create a complete meal replacement.
Amount Per1 cup, sliced (146 g)
|% Daily Value*|
|Total Fat 21 g||32%|
|Saturated fat 3.1 g||15%|
|Polyunsaturated fat 2.7 g|
|Monounsaturated fat 14 g|
|Cholesterol 0 mg||0%|
|Sodium 10 mg||0%|
|Potassium 708 mg||20%|
|Total Carbohydrate 12 g||4%|
|Dietary fiber 10 g||40%|
|Sugar 1 g|
|Protein 2.9 g||5%|
|Vitamin A||4%||Vitamin C||24%|
|Vitamin D||0%||Vitamin B-6||20%|
|*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.|