A is for Avocado...

I've always loved the creamy texture of avocados but I admit that I used to feel guilty when I enjoyed them... well guilt be gone, I will eat my avocado and enjoy every tasty bite guilt free.

Now I'm sure that some of you know why I felt guilty eating this common Californian fruit, but if you don't understand it's because of the ridiculously high fat content of this tasty treat. Actually avocado shares the dubious distinction of being the fruit with the second highest fat content; the highest being olives! Now most of us have come to accept that olives, or more specifically olive oil, is a healthy choice, but avocados have not grown to the same acceptance in some peoples minds.

Let's look at some fast fun facts about the appropriately nicknamed "butter pear".... avocados have about 10 grams of fat per 100 grams, and they also boast a very high amounts of beta-carotene, avocados are sodium and cholesterol free and on a per weight basis they have 60% more potassium than bananas! So there are a lot of positives about the avocados but some still wonder why they should choose an fruit with fat when nature has made most of the fruits fat free.

Like with olive oil and nuts, we are learning that there is a place in our diets for the right kinds of fats. Medical science has studied avocados because of their very high levels of MUFA's (mono-unsaturated fatty acids). One of these MUFA's, oleic acid has been shown in recent studies to decrease a woman's risk of breast cancer. And there are benefits for the guys too. "In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells."

In another recent study published in the March 2005 Journal of Nutrition, scientists looked at the absorption of carotenoids from vegetables when eaten with and without avocado. There are significant increases in the bodies ability to absorb the carotenes, luteins, and lycopenes present in other components of salads and salsa when avocados are present. Lycopene absorption was increased by 4.4 times and luteins absorption was 15 times higher when avocado was ingested as part of the study control meals. So eating a little avocado along with other vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional-and taste-benefits.

Now for those avocado virgins out there who want to give these fatty fruits a try here are a few suggestions for use... Add a few diced cubes of a creamy avocado added to your salad and reduce or eliminates the need for a salad dressing or try a little mashed avocado and diced tomatoes eaten with your scrambled eggs is a wonderful taste treat to start your day. So enjoy this creamy green fruit in moderation as a healthy addition to your diet.

Ahh, Avocados - they are a good thing, enjoy then guilt free!