Almighty Avocado
Love it or hate it: I’m in the first category. But let's get to know a little about this oversized, fleshy berry, known to biologists as 'Persea Americana' and nicknamed 'alligator pear’.
With more than double the potassium of a banana, avocado is a mighty sidekick in the management of hypertension.
It is rich in disease-fighting B vitamins, vitamin C, vitamin E and vitamin K. In the bargain, the lipid content in avocado boosts absorption of fat-soluble vitamins A, D, E and K from other foods. Studies have shown that avocado increases the bioavailability of lycopene, the antioxidant, cholesterol-lowering compound in tomatoes and grapefruit, as well as other provitamin A carotenoids such as beta-carotene and lutein, in yellow-orange fruits and vegetables, when eaten together.
The folate in avocado helps decrease high homocysteine levels, a well-known risk factor for cardiovascular events, dementia and osteoporosis. One half of this fruit provides about 21% of the amount of folate you need for the entire day.
Avocado is rich in dietary fiber: one serving, empirically thought of as one half, provides 18% of your daily requirements. With its combination of both soluble and insoluble fiber, it contributes to gut health in several ways, notably by balancing gut microbiota, a community of microbes living in your digestive tract. The prebiotic fiber content stimulates the growth and activity of beneficial intestinal bacteria associated with health and well-being. Moreover, certain plant fiber, once digested by the good bacteria we harbor (we cannot digest fiber, but they can), is known to yield compounds that are anti-inflammatory and have anti-carcinogenic effects.
Avocado is particularly abundant in oleic acid, the same monounsaturated fatty acid in olive oil, which is also known to support a healthy blood pressure, reduce LDL (tricky cholesterol) and increase HDL (beneficial cholesterol). This happens because the phytosterols (plants’ healthy cholesterol, so to speak), in this fruit are structurally similar to human cholesterol and act in the intestine to inhibit unneeded cholesterol absorption by displacing it.
Avocado is on the go-for-it list for keto dieters, thanks to its low net carb profile. Yay to that.
My caveat to this wonder fruit pertains to individuals on blood-thinner regimens, since its vitamin K content, coupled with the ability of avocado to make the vitamin more bioavailable from other sources, may interfere with the medications’ efficacy. Avocado is in fact known to decrease the effectiveness of warfarin. Anticoagulant dosage is a function of regularly tested clotting factor, a value that accounts for habitual intake of dietary K, therefore any significant change in consumption of K rich foods might warrant a dosage adjustment. Out of an abundance of caution, consult with your physician or clinical dietitian prior to welcoming avocado into your diet.
On a final note, individuals on low FODMAP feeding regimes for the management of IBS should keep consumption limited to small portions in the early stages of the diet approach, and avoid combining it with other sorbitol containing foods. You might be able to bring avocado back in larger serves once you’ve completed your sorbitol challenge.