The avocado grows on the fruit-bearing evergreen Persea Americana. Since 8,000 B.C., this hard-skinned, but creamy fruit has been cultivated in South and Central America. Today, there are dozens of varieties, grown all over the world, with the largest producers being the United States, Mexico, the Dominican Republic, Brazil, and Colombia. Rich in nutrients and heart healthy fats, the alligator pear is rising in popularity, as people are realizing that nutrition and avocados go hand in hand.
Nutritional Value of Avocados
Avocados are, just like all fruits, rich in vitamins and minerals. The nutrition in avocados is unique however, just as unique as the flavor and texture of the alligator pear itself. They have a concentrated amount of cancer-preventing antioxidants, including potent cartenoids. They supply over a third of the daily recommended amount of vitamin K, a nutrient necessary to prevent blood clotting, and to assist with the absorption of calcium. The avocado is a good source of vitamin B6, which helps to lower homocysteine levels in the body, decreasing the risk for a heart attack or stroke.
They also have a significant amount of vitamin C, needed for immune health and tissue repair, as well as folate. Folate is a crucial vitamin for the synthesis and repair of DNA, making it a most vital nutrient working at the cellular level. One serving of avocado supplies ten percent of the daily recommended amount of vitamin E, needed for healthy skin, and blood sugar regulation; and, about seventeen percent of vitamin A for healthy eyes.
Vitamins A, E, and K are all fat-soluble nutrients - they need lipids in order to be absorbed and utilized by the body. Rich in healthy monounsaturated fats, avocados are the perfect food for nutrient absorption; nature has provided the necessary fats to accompany the fat-soluble vitamins in one rough-skinned fruit.
The nutrition in avocados also includes potassium to balance the body's sodium levels, manganese for enzyme activity, magnesium for the nervous system, and copper for growth and energy production. One cup of sliced avocado supplies seven grams of dietary fiber - that's nearly one third of the daily recommended amount.
The Avocado and Heart Disease
In a number of studies, regular avocado consumption has consistently proved to decrease blood cholesterol levels and lower the risk of contracting heart disease. In one such trial, a group of men ate avocado every day for only one week. The result was an average drop of seventeen percent. Also, the ratio of healthy HDL (high-density lipoproteins) to unhealthy LDL (low-density lipoproteins) improved.
Avocados' fatty acid profile mostly consists of heart health monounsaturated fats, primarily oleic acid. Also found in olive oil, this fatty acid is known to help minimize harmful plaque build-up in the arteries. It is in fact beneficial to add avocado to foods high in saturated fat to help the body eliminate the saturated fatty acids quickly.
The potassium in avocados, with more in one piece of fruit than a medium banana, helps to regulate blood pressure, and protect against heart disease and stroke. Research has shown that consuming folate-rich foods on a regular basis significantly lowers one's risk for cardiovascular disease.
Avocados as Part of a Healthy Diet
It is easy to incorporate avocados into your diet; they have a delicious mild nutty flavor, with the creamy consistency of butter. Try using an avocado mousse (stir together ripe avocado, lemon juice, and a touch of cream) to make tuna or chicken salad. Serve sliced avocados with scrambled eggs; add to salads and sandwiches. Make a heart-healthy appetizer of fresh avocado, plum tomatoes, basil, and drizzle with olive oil.
Avocados should be stored at room temperature until ripe, then they can be kept in the refrigerator for about a week. Both the flavor, and the nutritional value of avocados make adding the alligator pear to your next meal well worth the effort. Slice, peel, and enjoy.
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