The avocado has a long and chequered past; in Aztec times it was regarded to have aphrodisiac qualities (a reputation undeserved but hard to shake), and its very name derives from the Aztec name for 'testicle tree'. More recently it has been maligned for its high fat content, unfortunately as gram for gram the avocado is high in fat; an obsession with raw numbers has obscured the many benefits of this fruit.
The fat the avocado contains is 60% monounsaturated, 20% polyunsaturated and 20% saturated, which is a favourable fat profile. This fat content makes our green friend nutrient dense with 100g giving us 15g of fat, but only just under 2g of protein and just over 7g of carbohydrate. This 100g will give us 5g of fibre which goes a good way towards the daily recommendation of over 18g in one tasty package.
Our avocado is also a good source of vitamin E, 1.3mg per 100g, but it also packs a significant potassium punch with 599mg per 100g. Given potassium and sodium are two of the most abundant minerals in our body and used to regulate numerous metabolic processes, maintaining a healthy intake is of paramount importance, especially to athletes. In addition to these, the avocado is a good source of the antioxidant glutathione (3 times more than any other fruit), beta-sitosterol (4 times that of an orange) and lutein, and it also acts to help the absorption of fat soluble nutrients such as alpha- and beta carotene that are eaten with the fruit.
Studies have linked a strong correlation between increased glutathione intake and a reduced risk of oral and pharyngeal cancer, and beta-sitosterol is a commonly prescribed anti-cholesterol drug that interferes with cholesterol absorption and thus helps lower cholesterol levels. And the fruit also has had medicinal uses, the skin being used as an anti-biotic for the gastro-intestinal tract and as a remedy for dysentery. The leaves have a multitude of uses and avocado oil is a moisturising treatment for eczema or dermatitis.
Now you are ready to get that avocado off the shelf and into your shopping basket, make sure you pick a heavy one with an unblemished, unbroken skin that is firm. The ripe fruit is somewhat similar to a ripe peach. Once opened the avocado will oxidise very quickly, turning brown. A little lemon or lime juice sprinkled on the fruit will slow the oxidation process. So if you fancy a healthy guacamole dip - you can rest assured that at least one item on the menu is good for you!