A Toast to Avocados

In the 1800s avocado was known as ‘alligator pear’ due to it’s shape and pebble textured skin.  The love of avocados may be a trend but it is a healthy trend.  This low-sugar fruit  contains about 10 grams of fiber, has more potassium than a banana, and provides the body with lutein. 

Cholesterol-Lowering and Heart Healthy

The avocado is loaded with heart-healthy fats known as monounsaturated fatty acids (MUFAs).  Multiple studies have shown that these fats, if incorporated into a healthy diet, have the potential to lower LDL or the ‘bad cholesterol’  Phytosterols, also found in avocados, are known to decrease the absorption of cholesterol in the gut as well.  The high potassium and low sodium content in avocados may help keep blood pressure within the normal range.

Anti-Aging and Avocados

Lutein found in avocados may provide beneficial effects in the prevention of skin aging.  If you don’t like the taste you can still get some of their benefits by applying avocados to your skin.  The omega-9 and oleic content in avocados is highly moisturizing and well leave your skin looking and feeling smooth.  The combination of MUFAs and carotenoids found in avocados has the potential to boost cognitive function.  Studies indicate that diets rich in MUFAs may improve overall cognitive performance and prevent cognitive decline.  Avocados may help you stay smart for longer.

Vision

A single ounce of avocado contains 30 grams of lutein.  Lutein, along with vitamin A and E and zinc are essential for eye health.  All these nutrients are found in avocados.  A Tufts University study found that avocados can increase macular pigment density and may protect against visual decline in older adults.

Immune System

Half an avocado provides 19 milligrams of glutathione.  In fact, avocados are the fruit with e the most glutathione.  Spinach and asparagus are the only produce with higher levels of naturally occurring glutathione.  Glutathione is thought of as a giant among antioxidants.  It plays a central role in helping our liver detox and keeping our immune system strong.  

The fiber in avocados also promotes healthy digestion and can stabilize blood sugar.  Fiber offers probiotics, which are helpful to gut bacteria and digestion.  At the same time, fiber may reduce blood sugar spikes, helping to balance blood sugar.

With all these nutrients and the light nutty taste what’s not to love about avocados?  Simply smashing avocado on gluten-free toast is good for you and pretty tasty.  If you find the texture of avocado too mushy and you don’t like guacamole add it to your favorite smoothie instead of banana.  It will give your smoothie creaminess without the added sugar that is in bananas.  Try this smoothie.  It’s one of my favorites.

1 and 1/2 cups green leafy veggies (I usually do spinach)

1/4 cup organic wild blueberries (frozen from Trader Joe's)

half an avocado

2 Tablespoons cocoa

1 Tablespoon flax seed

1 1/2 cups water or nut milk

1 scoop protein powder (I love Kachava)