Avocados have amazing health benefits: a simple recipe for homemade guacamole

Homemade guacamole (photo by Koctopf)

Avocados have amazing health benefits and should be a regular part of your diet. Most people know that avocados are considered to be a good source of healthy fats, but what does that mean exactly? Avocados contain mostly the monounsaturated fat called oleic acid, which is an omega-9 fat. This is the type of fat this is also found in olive oil, olives and many nuts. Heart healthy monounsaturated fat lowers cholesterol and has also been linked to lowering your risk of cancer and diabetes.

Avocados are a concentrated source of fiber, potassium, copper, folate, in addition to vitamins B6, C and K. They also contain lutein, which is part of the carotenoid family. Lutein is an antioxidant that helps maintain healthy eyes and skin. California avocados tend to rank highest in the amount of lutein they contain as compared to avocados grown in Florida. Haas avocados are grown in California and make up over 75% of the avocados grown in the U.S. Fuerte avocados are larger than Haas and are grown in Florida.

One cup of avocados has approximately 235 calories, so if you’re counting calories you may need to eat this delicious fruit in moderation. Most of the calories come from fat, but keep in mind that this is the type of fat our bodies need. Interestingly, one study found that adding avocados to green salad increased the absorption of the carotenoids, alpha-carotene, beta-carotene and lutein in the bloodstream. The fat content of the avocados more than likely explains the increased absorption, since carotenoids are fat-soluble. The amount of avocados used in the study was about one cup. It may not take a full cup to achieve similar benefits.

Avocados are a great addition to salads, chopped and tossed over steamed broccoli, made into guacamole, and added to most any Mexican food dish. The best way to store ripe avocados is to refrigerate them, as this will suspend the ripening process. It is best to use them within two days of refrigeration because after that time they will begin to lose their flavor. Placing unripened avocados in a paper bag will hasten the ripening process. Keep the bag in a dark, cool place. To speed up the ripening process even further, an apple or banana can be added to the bag.

Avocados are grown year-round and are ranked number two on the Environmental Working Group’s “Shopper’s Guide to Pesticides Clean 15”. This means that the levels of pesticide residues found in conventionally grown avocados is quite low. If you’re comparing the price of organic versus conventional, it’s safe to choose conventional in the case of avocados.

Homemade Guacamole
Prep Time: 10 minutes
Yield: 8 servings, about 1/3 cup each

Ingredients:
3 avocados, diced (about 3 cups)
1 cup prepared salsa
1 tbs. lemon juice
¼ tsp. sea salt

Directions:
Using a potato masher, mash diced avocados in a medium bowl, leaving them a little chunky. Add salsa, lemon juice and salt. Stir to combine.

Recipe by www.EatingWell.com