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Avocados Contribute to a Healthy Lifestyle
You can enjoy delicious meals made with a variety of fruits and vegetables and reap the potential benefits of the many phytochemicals found in foods from plant sources. Phytochemicals are substances that plants naturally produce. Hundreds of these substances contain phytosterols and antioxidants. Here's a closer look at two phytochemicals found in fruits and vegetables:
Beta-sitosterol is an important phytosterol found in fruits like bananas, apples, cantaloupes, grapes, plums, and cherries. High phytosterol intake has been linked with lower blood cholesterol levels. Among all commonly eaten fruits, oranges and avocados contain the most beta-sitosterol and contain at least twice the amount of the phytosterol found in other foods, including corn, green soybeans, and olives.
Glutathione, a phytochemical found in fruits and vegetables, acts as an antioxidant. Antioxidants help the body by "mopping up" free radicals that are known to play a role in the development of heart disease and some cancers. Avocados may be one of the best fruit sources of glutathione, which may offer some protection against oral, throat, and other types of cancer.
Avocados, as mentioned above, are often ignored because of their fat content. However, this power-packed fruit has just 5 grams of fat per serving (1/5 of an avocado), the majority of which, is monounsaturated. This type of fat is the same type found in olive oil -- which studies have shown may increase HDL (good) cholesterol and have little effect on LDL (bad) cholesterol.
Additional health benefits of avocados
Avocados, along with other fruits and vegetables, are nutrient-dense in vitamins E and C -- antioxidants that help promote healthy teeth and gums and protect the body tissue from oxidation damage.
Folate is another important nutrient that promotes healthy cell and tissue development. Consuming enough folate is essential for pregnant women and women of child-bearing age. Avocados contain more folate per ounce than other fruit.
Potassium is a mineral that helps the body's fluids and other life-essential minerals stay in balance. The richest fruit sources of potassium are avocados and bananas.
The ripe way to eat avocados:
Store unripe avocados in a fruit bowl on the kitchen counter. Avocados are also easy to ripen. Place them in a paper bag with an apple for 2 to 3 days at room temperature. When they're dark purple or black in color and yield to gentle pressure, they're ready to eat!
Wash, then cut the avocado lengthwise around the seed.
Twist the halves in opposite directions to separate.
Slip a spoon between the seed and the fruit and work the seed out.
Slip a spoon between the skin and fruit and scoop away from the peel.
When avocados are ripe, they can be stored in a refrigerator or freezer for later use as a spread for sandwiches or for a delicious dip!
Mash the remaining fruit in a covered storage container.
Add 1/2 teaspoon lemon or lime juice per 1/2 mashed avocado to prevent discoloration and enhance flavor.
Lay plastic wrap directly on the surface of the mixture before covering. Refrigerate up to two days.
Label container and use within two months if freezing. Season before use.
Toss up new menu ideas using kitchen staples along with tasty avocados, salad greens, mandarin oranges, and avocado balsamic vinaigrette
You can enjoy delicious meals made with a variety of fruits and vegetables and reap the potential benefits of the many phytochemicals found in foods from plant sources. Phytochemicals are substances that plants naturally produce. Hundreds of these substances contain phytosterols and antioxidants. Here's a closer look at two phytochemicals found in fruits and vegetables:
Beta-sitosterol is an important phytosterol found in fruits like bananas, apples, cantaloupes, grapes, plums, and cherries. High phytosterol intake has been linked with lower blood cholesterol levels. Among all commonly eaten fruits, oranges and avocados contain the most beta-sitosterol and contain at least twice the amount of the phytosterol found in other foods, including corn, green soybeans, and olives.
Glutathione, a phytochemical found in fruits and vegetables, acts as an antioxidant. Antioxidants help the body by "mopping up" free radicals that are known to play a role in the development of heart disease and some cancers. Avocados may be one of the best fruit sources of glutathione, which may offer some protection against oral, throat, and other types of cancer.
Avocados, as mentioned above, are often ignored because of their fat content. However, this power-packed fruit has just 5 grams of fat per serving (1/5 of an avocado), the majority of which, is monounsaturated. This type of fat is the same type found in olive oil -- which studies have shown may increase HDL (good) cholesterol and have little effect on LDL (bad) cholesterol.
Additional health benefits of avocados
Avocados, along with other fruits and vegetables, are nutrient-dense in vitamins E and C -- antioxidants that help promote healthy teeth and gums and protect the body tissue from oxidation damage.
Folate is another important nutrient that promotes healthy cell and tissue development. Consuming enough folate is essential for pregnant women and women of child-bearing age. Avocados contain more folate per ounce than other fruit.
Potassium is a mineral that helps the body's fluids and other life-essential minerals stay in balance. The richest fruit sources of potassium are avocados and bananas.
The ripe way to eat avocados:
Store unripe avocados in a fruit bowl on the kitchen counter. Avocados are also easy to ripen. Place them in a paper bag with an apple for 2 to 3 days at room temperature. When they're dark purple or black in color and yield to gentle pressure, they're ready to eat!
Wash, then cut the avocado lengthwise around the seed.
Twist the halves in opposite directions to separate.
Slip a spoon between the seed and the fruit and work the seed out.
Slip a spoon between the skin and fruit and scoop away from the peel.
When avocados are ripe, they can be stored in a refrigerator or freezer for later use as a spread for sandwiches or for a delicious dip!
Mash the remaining fruit in a covered storage container.
Add 1/2 teaspoon lemon or lime juice per 1/2 mashed avocado to prevent discoloration and enhance flavor.
Lay plastic wrap directly on the surface of the mixture before covering. Refrigerate up to two days.
Label container and use within two months if freezing. Season before use.
Toss up new menu ideas using kitchen staples along with tasty avocados, salad greens, mandarin oranges, and avocado balsamic vinaigrette
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