Avocado as Superfood

avocadoThe following was excerpted in part from World’s Healthiest Foods (http://whfoods.org):

Research by UCLA scientists specifies that Hass avocados inhibit the growth of prostate cancer. In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado inhibited the growth of both testosterone-dependent and independent prostate cancer cells. Hass avocados were found to contain the highest content of lutein among commonly eaten fruits as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene). Lutein accounted for 70% of the measured carotenoids. Avocado also boasts significant quantities of natural vitamin E.


Most of the fat in avocado is oleic acid, a monounsaturated fatty acid like in olive oil, recently shown to offer significant protection against breast cancer. It is also a good source of sustained energy. If the heart-healthy, cancer-protective, energy-boosting combination of fat-soluble nutrients wasn’t enough, avocados are also a good source of fiber (7.3 g/cup), vitamin K, potassium (875 mg/cup), folate, vitamin B6, vitamin C and copper. They are higher in potassium than a medium banana (without the fructose), and provide 30% of daily fiber needs. Wow! That’s a bona fide super food, as well as a strongly alkaline-forming food to balance the excessive acidity in the diet from meat, grains, sweets, colas, coffee, etc. As such, it is an excellent addition to a weight loss diet.

Adding avocado to a salad of carrot, lettuce and baby spinach or to salsa greatly increased absorption of carotenoids from these foods, even when as little as 2 oz. avocado was added. Adding avocado to salad increased absorption of alpha-carotene, beta-carotene and lutein 7.2, 15.3, and 5.1 times, respectively. The good fats in avocado help solubilize nutrients and promote their absorption.

Here is the deal. There are good fats and bad fats. Avocado is a great fat. Don’t be the least bit afraid of it any time or place. Add it liberally to your salads. Make guacamole often. For breakfast, share an avocado with your litter mate. Spread half an avocado on a piece of lightly toasted whole grain bread (low sugar variety like Ezekiel). Add a little unrefined sea salt and enjoy the richness and flavor.

Food for thought (and other processes)!

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