Its been tagged ‘the most nutritious of all fruits and noted as America’s greatest plant.
It would seem the humble avocado has a lot to live up to, and yet it’s true to say it does carry a whole range of great health benefits. In terms of fat loss, this really should be a staple part of your diet. And why? Because aside from the whole range of benefits it brings to the body, it can help speed up the metabolism and so help with weight loss as part of a fitness programme or general lifestyle.
SO HOW DOES THE FRUIT WORK FOR US?
This is all part of being a monounsaturated fat, and of course avocados give you a feeling of fullness so they stop you from over eating and craving for foods containing sugars and saturated fats. The fruit also carries a high nutritional density and is packed with vitamins and minerals like Vitamin B12 and calcium to name but two. In fact experts have revealed eating just one half of an avocado fulfils the nutritional needs of a child aged between seven and 10.
ONE AVOCADO CONTAINS MORE POTASSIUM THAN 45 OTHER FRUITS
This is a little lower for adults and this amazing fruit is one of the most powerful antioxidants you consume, as well as being a great source of fibre and fruit protein. This all sounds wonderful of course, but when you add regular disciplined exercise into the equation, then it really gets interesting.
THE PROOF IS IN THE STUDIES
- The American institute of Cancer Research in Washington carried out a study involving 61 men and women. 200 g of avocado was substituted for 30 g of other mixed dietary fats such as margarine or oil. The upshot was the Avocado within an energy-restricted diet does not compromise weight loss.
- The American Journal of Medicine also carried out a study involving 45 volunteers who were given the fruit to eat every day for a week. They reported an average 17 per cent drop in total cholesterol, LDL cholesterol and triglycerides, and an 11 per cent increase in HDL cholesterol levels.
- In another study, volunteers given one avocado a day for thirty three days increased average daily calories by 24 percent. Fat was increased by 54 percent but led to weight loss averaging about 1 kg or 2.2 lbs.
MODERATION IS THE KEY
It seems Avocado consumption will not result in rapid weight loss, but moderate avocado consumption over time can be helpful when combined with other a good healthy diet and plenty of exercise. To help us with this the fruit is also heartily rich in copper and iron
Folate, glutathione and potassium found in the Avocado can keep blood pressure at healthy levels
In the prestigious and widely read Fit health magazine as far back as August, 1982, an article on the avocado concluded in the public eye, it has somehow become packed “with fictitious calories, avocados have received the undeserved reputation of being fattening.”
Not only can the Avocado help prevent cancer, it’s also really good for healthy glowing skin to make you feel really good all over. But the great thing is Avocados can add something extra to our food served as an hors d’oeuvre, in soup, salad or dips. They can be sued in fruit smoothies and in many other enticing ways. So in terms of the fruit it’s a win win situation for everyone.
fat 14.66g – riboflavin 0.130mg
dietary fibre 6.7g – niacin 1.738mg
energy 160Kcal – vitamin b6 0.257mg
protein 2g – vitamin c10mg
carbohydrates 8.53g – calcium 12mg
phosphorus 52mg – magnesium 29mg
Iron 0.55mg – potassium 458mg
zinc 0.64mg – vitamin b9 81g
California Grower DR. SEARS said in a 1989 magazine interview: “When you think about it, …avocados are an ideal first food for infants. Avocados have a delicate flavour and a smooth, creamy consistency which makes them a perfect food for babies. …Avocados provide infants with more vitamin B1 B2 niacin, folacin, potassium and magnesium per 1 5 gram serving than any of the other frequently recommended fruits and vegetables and are second to the highest in several other vitamins and minerals.”
There can be little doubt the Avocado does live up to its billing as on of the world’s super-foods as it carries a wealth of health benefits we can all enjoy. If you’re a bootcamper this is the perfect fruit to add to your new lifestyle as it can also help our metabolism and assist us in losing weight in the longer term. It also carries all the vitamins we could want to help keep our bodies in tip top shape. It can also help ward off a multitude of conditions and it’s so versatile it can even help us make our food taste even better. Frankly it has it all, so next time you’re in the supermarket and looking for a fruit with a difference, ‘think healthy’ – ‘think Avocado’
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders’ Dictionary of Nutrition and Food Technology.
By North East Personal Trainer and Biosignature Practitioner Darren Tyrie