One Avocado A Day Keeps The Doctor Away

I’m became obsessed with avocados more or less a year ago. I have to thank my Aussie friend Rey for making me discover this amazing fruit.
We were having lunch in the kitchen in our Loft and I remember precisely what she said while digging into a ripe avocado: “OMG I love avocados! They’re so good and they are also very healthy. You should try some Mike”. I try it and it was indeed an excellent one; since that moment I got completely hooked on avocados. Of course, before including them in my eating regimen I did my fair share of research...

Different varieties

Fortunately avocados are very getting popular anywhere in the world and, throughout the year, you can find avocado in your nearby supermarket.
Although there are close to 500 varieties of avocados, 7 varieties are the most grown commercially, and the Hass variety accounts for almost 90% of the total crop. The 7 most popular varieties are:
- Bacon: a mid-winter green-skinned variety of good quality, the Bacon is a medium-sized fruit available late fall into spring. The skin is smooth and it has a yellow-green flesh.
- Fuerte: a medium to large fruit with a smooth thin green skin and a creamy, pale green flesh and harvested late fall through spring.
- Gwen: it’s a Hass-like green variety but slightly larger with a pebbly, thick but pliable green skin and a creamy, gold-green flesh.
- Hass: the year-round avocado. Distinctive for its skin that turns from green to purplish-black when ripe. The Hass is the leading variety worldwide mainly because it has an excellent shelf life. The Hass has a pebbly, thick but pliable skin and a pale green flesh with creamy texture.

Hass variety

- Lamb Hass: the summer sun variety with an exceptional flavor and a large and robust size. It has an oval shape, the skin darkens as it ripens and it has a smooth, creamy and nutty taste.
- Pinkerton: a premium winter variety that is available in a full range of sizes early winter through spring. It has a medium thick green skin with slight pebbling and a creamy, pale green flesh.
- Reed: a summertime variety. A large, round fruit available in the summer months and early fall. It has a thick green skin with slight pebbling and a creamy flesh.
- Zutano: Easily recognized by its shiny, yellow-green skin, the Zutano is one of the first varieties harvested when the season begins in September and is available through early winter. It has a shiny, thin yellow-green skin and a pale green flesh with light texture.

Zutano variety

After thoughtful consideration I have to say that my favorite varieties are Hass and Lamb Hass. When the fruit is ripe the flesh inside, almost white, feels just like rich creamy butter. I do actually spread it on whole wheat toast, just like butter.

Health benefits

Creamy rich avocado is considered one of the world's healthiest fruit, because of its nutrient contents such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C and copper.
Also, some studies have reported that a toxin found in avocado may kill cancer cell. However, such toxin has not been identified completely yet. Scientists believe that the toxin has a great effect on the myocardium (heart muscle tissue) as well as on tissues of the lactating mammary gland.
Another study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume much of this vital nutrient.
Avocado is a rich source of monounsaturated fatty acids including oleic acid, a monounsaturated fat that may help lower cholesterol (in some studies, patients with high cholesterol levels who ate avocados showed clear health improvements). The oleic acid may also helps in the prevention of breast cancer.

Avocados are also a very concentrated dietary source of the "carotenoid lutein" as well as they carry large amounts of vitamin E which is great for overall health, and healthy skin.
It also contains gluthatione which is an antioxidant which works with the liver to cleanse blood. This is great for general health and can help reduce the risk of cancer and heart disease. Being rich in antioxidants, avocado is helpful in preventing aging symptoms, boosting immune systems, and encouraging a healthy nervous system.
Avocado is also very effective in stopping bad breath.
But that's not it, the nutrients and enzymes in avocado soothes the condition of inflamed mucous lining in the stomach and small intestines.

Nutrition facts

So far, so good, one would say, however one of the biggest issues with avocados is the fact that they are pretty high calories.If compared with other fruits/veggies they are indeed a rich nutrient fruit.
As you can see from the screenshot I took from www.nutritiondata.self.com, one avocado scores 322 calories and 77% of those comes from fat HOWEVER those are good fats, the ones that you need (not the bad guys).

Let’s not forget what we discussed recently: there are good calories and bad calories. And the ones coming from the avocados are absolutely good ones.
My advice is to ditch other foods instead of the avocado.
For example three slices of bread make about 300 calories...so give up those and get on board with an avocado! Also one small avocado per day (or maybe half of it) it's more than you need, as well as with other food moderation is key!

The Iron You