BENEFITS OF AVOCADO
Episode 12 – Avocado
IF you did not know already, avocado is an ancient superfood that offers a variety of beneficial nutrients from healthy fats and fibre to antioxidant vitamins and essential minerals. In most nutritional Western diets, avocado is a primary source of good fat – the type of fat our brain and heart need to stay healthy. While they are currently out of season in Fiji (you can still buy imported avocado's at premium supermarkets), it is time to get educated on why avocado is one the top superfoods so you can prepare for the next seasonal arrival.
Good fats for good health
Much research into the health benefits of avocado is available online but they mostly reveal that avocado is one of the healthiest fruits to eat because it reduces the risks of different health problems such as cardiovascular diseases, diabetes, high blood pressure, arthritis, and so much more. Avocado, or avocado pear as some call the Fiji variety, has been around a very long time and can be found referenced in ancient texts. This makes avocado not only a very old superfood but a key medicine food that has sustained civilisations throughout history. Native to Mexico and other regions in Central America, avocado varies from size, shape, and light green to black colour. The most common type of avocado overseas is the roundish shaped, Hass avocado, whereas we commonly see the tropical variety that looks more pearshaped. The texture of the avocado flesh is greenish-creamy and smooth which is packed with monosaturated fats – the good fats.
Avocado history
Avocado gets its name from the ancient South American word
"ahuacatl", which basically means "testicle" (LOL!) because of its resemblance to the male sexual organs. Avocado has been a part of the Mexican diet for centuries, if not millennia In the 16th century, the Spanish are the first Europeans to taste this fruit and called it "aguacate". It then travelled from South America to many parts of the world, including the Pacific Islands. There are many reasons why this superfruit has sustained both humans and animals throughout history – it is packed with nutritional value.
Essential Vitamins and minerals
Avocado is not given the status of superfood without the exciting myriad of benefits. It consists of 15 per cent good fats, 2 per cent protein, 8.5 per cent carbs and 73 per cent of water. It is also high in dietary fibre for proper digestion, low in carbs, and is rich in monosaturated fats which can help to reduce any inflammation as well as helping to kill cancer cells according to many studies. The range of vitamins in avocado is also impressive - vitamin C (17 per cent), B6 (13 per cent), E (10 per cent), B9 (20 per cent), and K1 (26 per cent). Consuming avocado can also increase your immunity, bone health, skin health, and energy booster. It contains copper and potassium which can reduce any heart complications.
Heart-healthy food
One of the most common cause of death in the world including Fiji, is heart disease. High blood pressure, high triglycerides level, and high cholesterol is linked to the development of heart complications. Some studies show that the oleic acid and betasitosterol found in avocados lowers your LDL (bad cholesterol) levels by 22 per cent and increase the good cholesterol by 11 per cent Avocado also contains potassium which relaxes the blood vessels and arteries tension which can lead to severe heart complications such as blood clotting, hypertension, strokes and heart attacks.
Surprisingly helping you to lose weight
If you are trying to lose weight, avocado should definitely be included in your diet. Avocado is rich in dietary fibre which plays a significant role in your digestive system. It also contains oleic acid which triggers the brain and helps you to feel full by slowing down the carbohydrate breakdown in your body. Soluble and insoluble fibres are responsible for smooth digestion by stimulating gastric bile to ensure the nutrient absorption in an efficient and agile way, which can also prevent constipation and diarrhoea symptoms.
New ways to enjoy avocado
Next Tuesday is the second last episode for this season and reveals three ways to enjoy this superfruit. If you were clever enough to freeze some local avocado from the last season you might want to try my smoothie or wrap recipe, but don't miss out on the chocolate avocado mousse. The avocado replaces the traditional cream in this mousse recipe, yet still manages to impart that soft creamy texture that is symbolic of this classic dessert. My avocado chocolate mousse is gluten and dairy-free, as it includes no gelatin or dairy – just avocado, chocolate and coconut milk. So, until the next avocado season returns, keep these recipes handy and make sure you freeze as much as you can or plant the seeds to grow your own.
Lance Seeto is the host of Exotic Delights: Fijian Superfoods, every Tuesday night 7.45pm only on FBC-TV.