Get the most out of avocado

Get the best you could from avocado. How? Read the new article so you’ll be ready for the Fall’22!

Perhaps you could ask a hundred people how to cut avocados into slices, and most likely get a hundred scenarios for the way forward.

However, only one of them is suitable to get the maximum nutritional benefit from a wonderful product that is considered an integral part of the long-lived menu along with olive oil and beans. Dr Michael Greger, a member of the American College of Lifestyle Medicine, in his YouTube channel NutritionFacts, explained how to cut avocados to get the most benefit. And most users were surprised by his recommendations.

Photo by Louis Hansel on Unsplash

Avocado has a significant health benefit due to the high content of fiber and vitamin E. Furthermore, this product is rich in monounsaturated fats that can help protect the body from the development of heart disease and reduce blood pressure.

At the same time, avocado also contains two carotenoid nutrients, lutein and zeaxanthin, which, according to Michael, enhance eye health.

Lutein and zeaxanthin are known for filtering harmful blue light, helping to maintain eye health for many years. However, to get the most benefit for the health of the eyes from avocado, you need to eat this product in a special way.

Photo by Gaby Yerden on Unsplash

Referring to Kalandar Amir’s study «Avocado as the main food source of antioxidants and its preventive role in neurodegenerative diseases», Dr Michael pointed out that «the critical supply of carotenoids is concentrated in the dark green flesh close to the skin». Therefore, it is more important to eat the flesh closer to the edge than the heart. But for this fruit must be ripe.

So, avocado lovers are recommended to use the «cutting method» recommended by the California Avocado Commission:

1. Wash and soak the avocado.

2. Cut the fruit in half with a knife along the bone.

3. Turn the knife a quarter of a turn to separate the halves into two more pieces, cutting them along the pit. There should be four segments in total.

4. Separate the quarters from each other and from the bone. Gently remove the skin from the avocado slices, being careful not to lose the nutrient-rich portion just under the skin. This ensures that anyone who eats an avocado gets the most out of the nutrient-rich outer portion.

5. If necessary, scrape off the remnants with a teaspoon and use to smear whole-grain bread or add to the bowl with vegetables, legumes and cereals.

Photo by Prudence Earl on Unsplash

Avocado can enhance the uptake of carotenoid phytonutrients contained in other vegetables, so this ingredient is especially relevant in salads and other vegetable dishes.

Carotenoids are fat soluble, but many vegetables that are optimal for carotenoids are low in fat, such as sweet potatoes, carrots, lettuce, spinach, and other leafy greens, and eating them without any source of stomach fat can mean that  part of the nutritional value will not be absorbed by the body.

Photo by Bethany Randall on Unsplash

Julia Stecher is an award-winning fitness model, professional nutritionist, and certified personal trainer who provides personal training services in Zurich and online.

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