The Avocado is technically a fruit because it contains a seed.
It is a unique fruit because half its weight is made from natural oil.
Fortunately, this oil is monounsaturated which is beneficial to the body and can
even reduce cholesterol and thus protect against heart disease.
The oil in avocados is also particularly good for the skin because it contains a high percentage
of the skin's own internal moisturiser called linoleic acid.
They contain no cholesterol and have a balanced acid/alkaline content. They are easily digested and good for the blood.
Nutrients
Avocados contain vitamin E, potassium, folic acid, vitamins B3 (niacin) B5 and B6, beta carotene, iron, copper and phosphorus.
Vitamin E is known to slow the ageing process and protect against heart disease and common forms of cancer
by neutralising free radicals, which may cause cellular damage.
Top 5 Fruits for Vitamin E Content
(for a 100g portion)
- Avocados 4.31 IU
- Kiwis 1.67 IU
- Nectarines 1.33 IU
- Grapes 1.04 IU
- Peaches 1.04 IU
Potassium is vital for clear thinking and maintaining water balance.
One avocado provides half the recommended daily intake of vitamin B6, which helps keep the nervous system in good order .
Recent studies by UCLA have also shown that avocados are the highest fruit source of lutein
a phytochemical known as a carotenoid, which helps protect against eye disease such as cataracts and macular degeneration,
the leading cause of blindness in the elderly.
Storage
Avocados should be eaten when fully ripe and slightly soft to the touch
(ripe avocados contain three times as much beta carotene as unripe fruits).
To prevent half an avocado from discolouring, store it in the fridge with the stone intact and sprinkle a
little lemon juice on the flesh.
To accelerate the ripening process keep the avocados in a brown paper bag at room temperature until ready to eat
(usually two to five days). Including an apple in the bag speeds up the process.
How to peel an avocado:
STEP ONE: First, make sure your avocado is ripe. Start by cutting the avocado lengthways around the seed.
Rotate the halves to separate.
STEP TWO: Remove the seed by sliding the tip of a spoon gently underneath and lifting out.
The other common seed-extraction technique -- striking the seed with a knife -- can be dangerous and is not recommended.
STEP THREE: Peel the fruit by placing the cut side down and removing the skin with a knife
or your fingers, or simply scoop out the avocado flesh with a spoon.
Sprinkle all cut surfaces with lemon or lime juice or white vinegar to prevent discoloration.
Recipe: Avocado Fettuccine
Ingredients:
1 tablespoon olive oil
1 green pepper: diced
40ml white wine vinegar
lots of chopped fresh basil
8 sundried tomatoes, diced
1 large onion, chopped
1 Avocado peeled and diced
500g dried fettuccine
Method
Cook the pasta in lots of boiling water for 6 minutes or until "al dente."
While the pasta is cooking, combine the olive oil, peppers, vinegar, basil, onions, sundried tomatoes and half of the avocado
in a large bowl. Toss ingredients together well so they are evenly coated with the oil and vinegar.
Drain pasta and pour into the bowl with the other ingredients while the pasta is still hot.
Toss together and serve immediately, using the remaining avocado as a garnish on top of the pasta.