Foody Friday : The Avocado.

AKA the “alligator pear”.

Today’s food discussion will be of the ever popular, yet sometimes misunderstood, fruit: avocado. I personally love the fruit! It’s delicious, healthy, can be eaten just as or blended into other foods, and absolutely beautiful to look at.

The “GOOD”…
We all know carotenoids are most famous in our bright orange and red veggies, but did you know avocadoes also contain an array of carotenoids? Including: beta-carotene, alpha-carotene, lutein, neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin.

Two key carotenoid anti-oxidants: lycopene and beta-carotene, increases significantly when fresh avocado is added to a salad (or avocado oil). One cup (250 ml or 8 oz.) can increase 200-400% of carotenoids in your salad as opposed to having the salad without avocado.

How?
Carotenoids are fat-soluble and would be provided with the fat they need for absorption from the avocado. Research has shown the highest concentration of carotenoid is in the dark green flesh that lies beneath the skin.

The “BAD”…
About 85% of its calories come from fat! Before you decide to add avocados onto the list with McDonalds and Burger King, remember this: NOT ALL FATS ARE THE SAME OR BAD! The fat components can be broken down into three different ‘categories’ or ‘jobs’; lets take a look at each of them and how they benefit our health.
First are the phytosterols that account for the majority of the fats. These phytosterols include beta-sitosterol, campesterol and stigmasterol. They are the key supporters of our inflammatory system and help keep inflammation under control. (These benefits are particularly well documented with problems with arthritis)
Second are avocado’s polyhydroxylated fatty alcohols (PFAs). PFAs are normally found in sea plants and very uniquely present in land plants which make the avocado tree and its fruits rather special in this regard. PFAs are similar to phytosterols in that they also provide you with anti-inflammatory benefits.
Third is the unusually high content of the fatty acid, oleic acid (over half the fat!). Oleic acid helps our digestive tract form transport molecules for fat that can increase our absorption of fat-soluble nutrients like carotenoids. As a monounsaturated fatty acid, it has also been shown to help lower our risk of heart disease. So don't be fooled by avocado's bad rap as a high-fat food. Like other high-fat plant foods (for example, walnuts and flaxseeds), avocado can provide us with unique health benefits precisely because of its unusual fat composition.

And the not-so “UGLY”…
Here is a list of health benefits that an avocado has been known to shine in. Definitely not ugly at all.
HEART HEALTH
WIDE RANGE OF ANTI-INFLAMMATORY BENEFITS
OPTIMIZED ABSORPTION OF CAROTENOIDS
SUPPORTS CARDIOVASCULAR HEALTH
PROMOTES BLOOD SUGAR REGULATION
ANTI-CANCER BENEFITS

Nutritional Profile
Phytonutrients: phytosterols (especially beta-sitosterol, stigmasterol, and campesterol); carotenoids (beta-carotene, alpha-carotene, lutein, neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin); flavonoids (epicatechin and epigallocatechin 3-0-gallate); and polyhydroxylated fatty alcohols.
Key fats: Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid.
Good source of: bone supportive vitamin K and copper as well as heart-healthydietary fiber, vitamin B6, vitamin C, folate, copper and potassium: they are higher in potassium than a medium banana.
Avocados have a high fat content of between 71 to 88% of their total calories-about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid.

Until next time Team, who is up for a guac party?
Health respect & happiness,
Beki