Wow, we planted an avocado tree 2 years ago and were told that it would be at least 4 years before we saw any fruit. We are just finishing off the last of 13 gorgeous avocados – so perfect inside it is almost unbelievable, probably due to the lack of handling they have been subjected to. A few were given away with much trepidation, would they actually ripen? Indeed they did!
Avocados, along with eggs, received a bad rap for quite some time a few years ago but they are such a wonderful nutrient rich food. They make a great spread to replace butter or margarine, can be thrown in a smoothie, made into a spicy guacamole, sliced or mashed on toast, added to sandwiches or wraps and are lovely in salads. For the very brave there is even a chocolate sauce recipe at the end of this article containing avocado!
In fact, recent research suggests that the addition of avocado to a salad actually increases the uptake of two important anti-oxidants, lycopene and beta-carotene. The highest concentration of these wonderful antioxidants in the darkest flesh closest to the skin so it is best to carefully quarter an avocado and then peel the skin off so that none of the flesh remains, yes, this does depend on the fruit being the at the perfect stage of ripeness!
Their bad rap did indeed come from the fact they do contain unusually high amounts of fat for a fruit. (Around 85% of calories are in the form of fat). However, the fats that reside in the beautiful creamy flesh of an avocado are very beneficial to our health.
Phytosterols account for a large proportion of the fat (phytosterols are plant alcohols and were very high in early diets but now our Western diet is relatively low in them). They discourage cholesterol being absorbed by the intestines and food containing phytosterols appear to prevent cancer though it has not been determined whether it is the phytosterols that are responsible or other compounds found in plant foods containing phytosterols.
These phytosterols include beta-sitosterol, campesterol, and stigmasterol which all contribute to keeping inflammation under control throughout the body. The anti-inflammatory benefits of these avocado fats are particularly well-documented with problems involving arthritis and some anti-inflammatory components of the avocado are credited with preventing arthritis and rheumatoid arthritis. The phytosterols, in particular, (stigmasterol, campesterol, and beta-sitosterol) discourage excess pro-inflammatory PGE2 (prostaglandin E2) production by the connective tissue.
The next beneficial fat in avocado are known as polyhydroxylated fatty alcohols (PFA’s) which are found in abundance in sea vegetables but are unusual in land grownplants. These PFA’s also provide anti inflammatory benefits.
There is also an unusually high ratio of a fatty acid called oleic acid, over half of the fat in an avocado. Quite a similar make up to olives and olive oil. These fatty acids aid absorption of fat soluble nutrients such as the Vitamins A, D, E & K and carotenoids. This monounsaturated fatty acid has been identified as a player in reducing the risk of cardiovascular disease.
Vitamin K, potassium, folate, Vitamins B6 and C, copper and fibre all add to the healthy status of this lovely fruit also known as an alligator pear!
Avocado contains a unique 7-carbon sugar, (mannoheptulose), which takes the body longer to break down therefore is excellent for regulating blood sugar levels (thus improving energy levels and mood). The fats in avocado are moisturizing for the skin and aid cognitive function possibly due to the fact that the fatty acids help keep brain cell membranes healthy.
The unusual mix of both anti-oxidant and anti-inflammatory nutrients contribute to the anit-cancer properties in an avocado. Risk factors for cancer proliferation are almost always related to excessive inflammation (related to lack of anti-inflammatory nutrients) and oxidative stress (related to lack of antioxidants). Here is why the avocado story is especially interesting. In healthy cells, avocado works to improve inflammatory and oxidative stress levels. In cancer cells, avocado works to increase oxidative stress and encourage cancer cells into a programmed cell death cycle (apoptosis), lessening the cancer cell proliferation.
This means that avocados appear to selectively increase cancer cells oxidative stress and increase their probability of dying, all the while actively supporting the health of non-cancerous cells by increasing their supply antioxidant and anti-inflammatory nutrients. There is still much research to be conducted in this area in relation to humans, but it does lend further weight to the mounting evidence that avocados are indeed a health food and should be consumed in moderation regularly.
Avocados:
- Contain Anti-inflammatory nutrients
- Support cardiovascular health
- Support the fight against cancer
- Regulate blood sugar levels
- Supply vitamins and minerals
Guacamole Recipe
3-4 ripe avocados
2 tbsp lemon or lime juice
1 clove garlic, crushed
1 tomato, finely chopped
½ - 1 red onion, finely chopped
Fresh chillis, deseeded and finely chopped, add according to taste!
¾ cup fresh coriander or ¼ tsp ground cumin powder
Blend or mash all together leaving some chunky bits for texture. Serve with pita bread, use as a spread or use on top of Mexican dishes.
Chocolate Dip
1 ripe avocado
1/3 cup cocoa or carob powder
1/3 sweetener such as maple syrup or honey
2 tspn vanilla extract
5 tbspn water
Blend all ingredients except sweetener in a blender and blend until well mixed, slowly add sweetener, taste as you go as you may not need this much. Refrigerate for several hours before serving. Lovely served with a fruit platter.
A good start to eating a rainbow every day!
