Make Everyday an Avocado Day!
No doubt, the avocado is a superfood. This fruit, cultivated for over 5000 years, contains
- 20 vitamins and minerals
- high protein and lowest sugar content found in fruit
- heart-healthy monounsaturated fat
- more soluble fiber than most foods, and
- antioxidant phytochemicals.
Let us count the ways avocados are good for your wellbeing:
- Improves heart health. Monounsaturated fatty acids in avocados slash “bad” LDL cholesterol and boost “good” HDL cholesterol. Oleic acid, a key component, reduces inflammation and balances blood lipids to benefit the heart.
- Lowers risk for metabolic syndrome. Regular avocado consumption seems to reduce body mass index, and help regulate hormones associated with factors that lead to diabetes, obesity and cardiovascular disease.
- Improves skin, hair and eye health. The presence of dietary carotenoids helps block damage from pollution and UV light to skin and eyes. A topical application of avocado pulp or oil helps moisturize hair and complexion.
- Supports weight loss. Diets with lower carbohydrates and higher healthy fats accelerate weight loss. Avocados are taste-satisfying, reduce overeating, and help achieve dieting intentions.
- Improves the digestive tract. As a high-fiber fruit, avocados balance bacteria levels in the gut, making it easier to go to the bathroom regularly, and, pulls waste and toxins through the colon and intestines.
- Balances glucose and insulin levels. Studies show eating foods with high monounsaturated fatty acids can help decrease glucose and insulin concentrations for hours compared to carbohydrate-rich foods.
- Better cognitive function and mood. Fatty acids in avocados help balance hormones naturally and boost mood.
Eating avocados can also help manage weight, lower the risk of metabolic syndrome, and boost the body’s ability to absorb nutrients.
As a supplement ingredient, natural avocado and soybean extracts called ASUs, or avocado soybean unsaponifiables have demonstrated good clinical results. ASUs ease pain and stiffness from hip and knee osteoarthritis and reduce the need for NSAIDs (non-steroidal anti-inflammatory drugs). This extract contains concentrated phytosterols to help protect existing cartilage from erosion and encourage the synthesis of collagen and proteoglycans.
One of our QOL supplements for joint health, Cartilast® features AvoVida® a proprietary blended extract of ASU. This extract has concentrated phytosterols to help protect existing cartilage from erosion and encourage the synthesis of collagen and proteoglycans.* Cartilast® also includes vitamin D3, vitamin K2, and boron to support healthy cartilage and joint fluid, maintain joint flexibility, and enhance inflammation response.*
Fresh avocado can be used in savory and sweet dishes. We like health guru David Zinczenko’s versatile recipe for Avocado Boats. For a quick meal, merely halve and pit one avocado and top with a different flavor combo each day of the workweek.
- Fruit Sundae. Mix one cup of chopped mixed fruit with one teaspoon of chopped mint; spoon over the avocado halves. Drizzle with lime juice and sprinkle some chili powder. Add a dollop of plain Greek yogurt if desired. (198 calories)
- Mushroom Melts. Using a small nonstick skillet, saute 2 cups of sliced mushrooms, a 1/2 teaspoon of chopped fresh rosemary and pinch of garlic salt in a teaspoon of hot olive oil until tender. Spoon over the avocado halves and top with shredded Swiss or Parmesan cheese. (187 calories)
- Bean Machine. Toss 1 cup cooked black beans with 1/4 cup each chopped cucumber and quartered grape tomatoes. Spoon over the avocado halves. Drizzle with balsamic vinegar and top with fresh ground black pepper or grains of paradise. (313 calories)
- Smashed Pea Hummus. In a blender bowl, combine 1 cup thawed frozen peas, 1 tablespoon olive oil, 1 tablespoon lemon juice, and 1 teaspoon chopped fresh basil. Blend until almost smooth. Spoon over avocado halves. Season with salt and pepper to taste. Add toasted pine nuts if desired. (346 calories)
- PBAs. Stir together 1 tablespoon plain Greek yogurt, 1 teaspoon unsweetened peanut butter, 1/4 teaspoon curry powder, and a pinch of salt. Top the avocado halves with mini greens and chopped apple; drizzle with the peanut butter sauce. (199 calories)
Enjoy your avocado!
Want to try something more complicated? Check out the California Avocado Commission’s avocado sorbet recipe. (Link only: www.californiaavocado.com/blog/july-2018/california-avocado-sorbet)