What Makes Avocado a Super Fruit?

Spicy & Trendy

By Taiwo Akinola

The avocado, or Persea Americana, is a fruit that belongs to the family of Lauraceae; a group that also includes members such as cinnamon and laurel.

There are dozens of varieties of avocado, ranging in size, colour and texture.

All are native to tropical climates and, when harvested, the flesh softens to a buttery texture that has become extremely popular in everything from dips to desserts.

From toast toppings to desserts and smoothies, avocado is often touted as a healthy fruit.

According to registered nutritionist Jo Lewin, it takes one through the nutritional highlights of this versatile fruit.

The popularity of avocado is down to its richness, creamy texture and mild flavour.

Research shows that 80g portion of Avocado contains:

• 152kcal/627KJ
• 5g protein
• 6g fat
• 5g carbohydrates
• 6g fibre
• 360mg potassium
• 56mg vitamin E

 Top 5 health benefits of Avocado

1. Avocados are rich in nutrients:  

They have been commended as an example of a nutrient-dense food.

Avocados are an excellent source of monounsaturated fat and vitamin E, and a good source of folate.

They also supply more soluble fibre than other fruits and contain a number of useful minerals including iron, copper and potassium.

2. Promotes Heart health:

Avocados are high in fat with 60 per cent of this being monounsaturated fats, which helps to protect against heart disease and lower blood pressure.

They also are an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.

3. Lowers cholesterol:

The oils supplied by avocado include oleic acid and linoleic acid. These unsaturated fats are recommended as part of a balanced diet to help manage cholesterol.

4. May help to regulate appetite:

There is no doubt that the calorie content of avocados is greater than other fruits and vegetables.

However, an interesting study has shown that the fat and fibre content of avocados leads to feelings of satiety which helps to regulate appetite.

5. Promotes healthy Eyes:

Avocados are a rich source of protective vitamin E, as well as carotenes which are thought to help keep the eyes healthy.

Is avocado safe for everyone?

According to research, some sensitive individuals may experience an allergy to avocado, this includes an oral allergy which may be triggered by a cross-reaction to birch pollen.

Avocado, along with fruits including apples, peaches, raspberries and blueberries, contain natural chemicals called salicylates.

Some people are sensitive to these compounds and may experience an allergic reaction including skin rashes and swelling, and if you are concerned about food allergies or have any other concerns, please consult your doctor or registered dietitian for guidance.

Here are some fantastic Avocado recipes to try:

Avocado salad:

Ingredients

• 4 Cos lettuce leaves, chopped
• 6 cherry tomatoes, halved
• 2 radishes, finely sliced
• 2 spring onions, finely sliced
• 50g cucumber, cut into small cubes
• 25g flat-leaf parsley leaves, chopped
• 25g mint leaves, coarsely chopped
• 1 avocado, chopped into chunky pieces
• ½ tbsp sumac (a crushed red, lemony berry, available in Middle Eastern and Indian markets or online).

Method:

• STEP 1

For the dressing, mix the crushed garlic with a pinch of salt, lemon juice and olive oil. Set aside until ready to serve.

• STEP 2

Combine the salad ingredients in a bowl, season and toss with the dressing just before serving. Serve with Crisp Za’atar bread.

Avocado Panzanella

With just 20 minutes of preparation and no cooking time, you’ll be able to whip up this colourful avocado and bread salad in no time.

Ingredients

• 800g mix of ripe tomatoes
• 1 garlic clove, crushed
• 1½ tbsp capers drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 175g ciabatta or crusty loaf
• 4 tbsp extra virgin olive oil
• 2 tbsp red wine vinegar

Method

• STEP 1

Halve or roughly chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion, and mix well. Set aside for 10 mins.

• STEP 2

Meanwhile, tear or slice the ciabatta into 3cm chunks and place in a large serving bowl or on a platter. Drizzle with half the olive oil, half the vinegar and add some seasoning. When ready to serve, pour over the tomatoes and any juices. Scatter with the basil leaves and drizzle over the remaining oil and vinegar. Give it a final stir and serve immediately.

Variety they say, is the spice of life, the blending of fruits to make a smoothie is a very delicious way to consume your Avocadoes.

Preparation:

Make Avocado into Smoothie

Blend a little portion of mango, grind a little quantity of groundnuts, then, serve it step by step inside a transparent cup, to make it so attractive and appealing, refrigerate for a few minutes, until it is ready for consumption.

Additional information: BBC Foods

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