A small pilot study found that eating one-half of a fresh medium
Hass avocado with a hamburger significantly inhibited the production
of the inflammatory compound Interleukin-6 (IL-6), compared to
eating a burger without fresh avocado
Avocados, which are actually classified as a fruit, are rich in
monounsaturated fat that is easily burned for energy. They also
provide close to 20 essential health-boosting nutrients, including
potassium, vitamin E, B-vitamins, and folic acid
Previous research has found avocado can help optimize cholesterol
levels within as little as one week; contains compounds that appear
to inhibit and destroy oral cancer cells, and those that protect
against liver damage
The greatest concentration of beneficial carotenoids is in the dark
green fruit of the avocado, closest to the peel, so use the “nick
and peel” method to maximize the benefits from your avocado
You can increase your avocado consumption by using it as a fat
replacement in baking; add it to soups, dessert whips and countless
other recipes; and use as a baby’s first food in lieu of processed
baby food
By Dr. Mercola
You probably know that avocados are an
excellent source of healthful fats, but this whole food may also have
other unique health benefits.
To learn more, the Hass Avocado Board (HAB)
is supporting clinical research to investigate various health effects of
avocado consumption, particularly its benefits for cardiovascular
disease, weight management, diabetes, and its ability to enhance your
body's absorption of nutrients.
The first of these HAB-supported
studies was published in November, 2012.1
The small UCLA-led pilot study found that eating one-half of a fresh
medium Hass avocado with a hamburger (made with 90 percent lean beef)
significantly inhibited the production of the inflammatory compound
Interleukin-6 (IL-6), compared to eating a burger without fresh avocado.
According to lead author David
Heber, MD, PhD, the findings offer "promising clues" about avocado's
ability to benefit vascular function and heart health. As reported by
Medical News Today:2
"The researchers observed a
significant peak (approximately a 70 percent increase), of IL-6 four
hours after the plain burger was eaten, but less effect on IL-6
(approximately a 40 percent increase) over the same time period when
fresh avocado was eaten with the burger.
Additionally, the study found
that when fresh Hass avocado was eaten with the burger it did not
increase triglyceride levels beyond what was observed after eating
the burger alone, despite the extra calories and fat from the fresh
avocado...
The pilot study also reported
that the difference in peripheral arterial blood flow (the movement
of blood to different parts of the body, as measured by PAT), a
predictor of vascular health, after eating the hamburger meal
compared to the hamburger-fresh avocado meal was approaching
statistical significance...
PAT scores significantly
decreased (signifying reduced blood flow) only after the plain
burger was eaten (approximately a 27 percent drop, on average)
compared to a burger with fresh avocado (approximately a 4 percent
drop, on average, signifying less reduction in blood flow)
Avocados, which are actually classified
as a fruit, are rich in monounsaturated fat that is easily burned for
energy. Personally, I eat a whole avocado virtually every day, which I
usually put in my salad. This increases my healthy fat and calorie
intake without seriously increasing my protein or carbohydrate intake.
(See Nutrition Facts Panel below.) It is also very high in potassium and
will help balance your vitally important
potassium to sodium ratio.
As I've mentioned before, eliminating
grain carbs is one of the best ways to support your health and maintain
your weight, but when you cut down on carbs, you need to increase your
intake of
healthy fats. Avocados are an excellent source, along with organic
raw butter, coconut oil, and organic pastured eggs, just to name a few.
There's also evidence suggesting that
limiting your intake of protein can be helpful for long-term good health
and the prevention of cancer. At the very least, most people are
consuming far too much poor-quality protein, such as beef and
animal products from livestock raised in confined animal feeding
operations (CAFOs). Here again, if you cut down on protein, you need to
replace lost calories with healthy fats such as avocados, coconut oil,
olives, olive oil, butter and nuts.
Overall, most people would do well to
get upwards of 50-70 percent fat in their diet (along with high amounts
of vegetable carbs, moderate-to-low amounts of high-quality protein, and
very little, if any, carbs). According to the California Avocado
Commission, a medium Hass avocado contains about 22.5 grams of fat,
two-thirds of which is monounsaturated. They're also very low in
fructose, which is yet another boon, and provide close to 20 essential
health-boosting nutrients, including:
Fiber
Potassium (more than twice the
amount found in a banana)
Vitamin E
B-vitamins
Folic acid
Avocados are one of the safest
fruits you can buy conventionally-grown,and most experts do not believe
you need to purchase organic ones. Their thick skin protects the inner
fruit from pesticides. Additionally, it has been rated as one of the
safest commercial crops in terms of pesticide exposure,3
so there's no real need to spend extra money on organic avocados, unless
you can afford it.
The Many Health Benefits of Avocados
Avocados have a long list of
potential health benefits. For example, besides its anti-inflammatory
properties, previous research from Japan suggests this powerful fruit
may also help protect against liver damage. In one study,4
laboratory rats were fed avocado and 22 other fruits. The rats were then
given D-galactosamine, a potent liver toxin that interferes with cell
synthesis and results in cell death. The rats fed avocado suffered the
least amount of liver damage. The chemical-induced liver injuries
resemble those caused by viruses, so the researchers suggested avocado
could potentially offer support in the treatment of viral hepatitis.
According to one lead author Hirokazu Kawagishi, Ph.D:
"Besides offering taste and
nutrition, avocados seem to improve liver health. People should eat
more of them."
One 2005 study,5
found that adding avocado to salad allowed the volunteers to absorb
three to five times more carotenoids antioxidant molecules, which help
protect your body against free radical damage. Other research has found
that avocados:
Contain compounds that appear
to inhibit and destroy oral cancer cells.6,
7
Can help improve lipid
profiles in both healthy individuals and those with non optimized
HDL/ total cholesterol levels). In one study,8
healthy individuals saw a 16 percent decrease of serum total
cholesterol level following a one-week long diet high in
monounsaturated fat from avocados. In those with elevated
cholesterol levels, the avocado diet resulted in a 17 percent
decrease of serum total cholesterol, and a 22 percent decrease of
both LDL-cholesterol and triglycerides, along with an 11 percent
increase of the so-called "good" HDL cholesterol.
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The Best Way to Peel an Avocado
Did you know there are many ways
to skin an avocado? Well, there are, and how you de-skin your fruit can
have a bearing on the nutrients you get from it. In 2010, the California
Avocado Commission issued guidelines for getting the most out of your
avocado by peeling it the right way:9
"California-grown avocados
contain 11 carotenoids. According to USDA's Agricultural Research
Service, avocados contain a complex package of phytonutrients,
including carotenoids that may provide numerous health benefits.
Carotenoids appear to protect humans against certain cancers, heart
disease and age-related macular degeneration.
The UCLA research showed
that in California avocados, the greatest concentration of
beneficial carotenoids is in the dark green fruit of the avocado
closest to the peel.
'The Commission's public
relations outreach to encourage consumers to 'nick and peel' their
California avocados and to eat that dark green area of the fruit has
resulted in 33 million consumer impressions,' said Jan DeLyser, vice
president of marketing for CAC. 'This 'nick and peel' message is
also valuable information for produce departments to share with
their shoppers.'"
To preserve the area with the greatest
concentration of antioxidants, you basically want to peel the avocado
with your hands, as you would a banana:
First, cut the avocado length-wise,
around the seed
Holding each half, twist them in
the opposite directions to separate them from the seed
Remove the seed
Cut each half, lengthwise
Next, using your thumb and index
finger, simply peel the skin off each piece
How to Get More Avocado into Your Diet
While avocado is commonly eaten raw, on
salad or alone, with nothing but a dash of Himalayan salt and some
ground pepper, for example, there are many other ways to include avocado
in your diet. For example, you can use avocado in the following ways:
Use as a fat replacement in baking.
Simply replace the fat called for (such as oil, butter or
shortening) with an equal amount of avocado
Use as a first food for babies, in
lieu of processed baby food
For hundreds of unique
recipes that include avocado–from salads to dessert whip and
everything in between – check out the California Avocado
Commission's website
