All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Melons

Milk

Mushrooms

Mustard

Nuts And Seeds

AVOCADOS

Typical serving size:

½ cup, cubed (75 g)

HOW THEY HARM

Weight gain

Allergies

WHAT THEY HEAL

High cholesterol

Heart disease

Cancer

Blood sugar swings

Insulin resistance

Hair

AVOCADO FACTS

European sailors traveling to the New World used avocados as their form of butter

A single mature avocado tree can produce more than 400 pieces of fruit in a year
Avocados contain vitamin B6, vitamin E, potassium, magnesium, and folate
They’re also cholesterol and sodium free
This fruit contains 60% more potassium per ounce than bananas and is an excellent source of monounsaturated fat
Although it’s healthy fat, be sure to enjoy avacados in moderation
One half-cup serving contains 120 calories—100 of them from fat

Health Benefits

Lowers cholesterol
Avocados are rich in plant sterols, compounds shown to lower cholesterol
Reduces risk of heart disease
Studies have shown that substituting saturated fat with unsaturated fat, like the kind in avocados, can reduce heart disease risk better than merely lowering total fat intake
Just remember that even healthy fats are high in calories, so watch your portions
Lowers cancer risk
Healthy monounsaturated fats (like those in avocados and its oil) will help your body better absorb anticancer antioxidants such as lycopene and beta-carotene
Keeps blood sugar steady
Add some avocado to a sandwich, and the fat will slow digestion of the bread, thus making it easier on your blood sugar
The soluble fiber in this tasty fruit also stabilizes blood sugar and lowers cholesterol
Reverses insulin resistance
The good fat in avocados (as well as olive oil and nuts) can help fight insulin resistance, helping your body steady its blood sugar levels
Maintains hair health
Avocado moisturizes hair shafts and loads them with protein, making them stronger
Thoroughly mix a ripe, peeled avocado with a teaspoon of wheat germ oil and a teaspoon of jojoba oil
Apply it to freshly washed hair and spread it all the way to the ends
Cover your scalp with a shampoo cap or a plastic bag, wait 15 to 30 minutes, then rinse thoroughly

Health Risk

Allergic reaction
People who are sensitive to latex may have an allergic reaction to avacados

Allergies

Puree ripe avocado with canned coconut milk for a chilled soup

Combine chunks with shrimp, pink grapefruit wedges, sliced scallion, and cilantro

Mash and spread on bread instead of mayonnaise for a creamy, healthier taste

Buying Tips

Look for firm avocados if you’re planning on using them later in the week; otherwise, select fruit that yields to gentle pressure for immediate use

Color alone will not tell you if the avocado is ripe
Ripe fruit will be slightly firm but will yield to gentle pressure

To speed the ripening process, place the avocado in a paper bag and store at room temperature until ready to eat (usually 2 to 5 days)
Placing an apple together with the avocado speeds up the process even more

Storing Tips

Avocados start to ripen only after being cut from the tree

Mature fruit can be left on the tree for 6 months without spoiling
Once picked, it will ripen in a few days

To retain a fresh green color, avocados should either be eaten immediately or should be sprinkled with lemon or lime juice or white vinegar