Out here in California we love us some avocados.
We put it on and in everything, sandwiches, salads, tacos, pasta dishes, you name it.
And they are loaded with nutrients!
The combination of B6, C and D, riboflavin and manganese found in avocados helps maintain a strong immune system. They are also a good source of vitamins A and E, which help protect against cancer.
Avocados are high in omega-3, which reduces the risk of heart disease and lecithin, a type of fatty acid crucial for a healthy nervous tissue.
Although the official avocado serving is one-fifth of a fruit (30 g), according to NHANES analysis the average consumption is one-half an avocado (68 g), 114 kcals or 1.7 kcal/g, which provides a nutrient and phytochemical dense food consisting of the following:
- dietary fiber (4.6 g)
- potassium (345 mg)
- magnesium (19.5 mg)
- vitamin A (43 μg)
- vitamin C (6.0 mg)
- vitamin E (1.3 mg)
- vitamin K1 (14 μg)
- folate (60 mg)
- vitamin B-6 (0.2 mg)
- niacin (1.3 mg)
- pantothenic acid (1.0 mg)
- riboflavin (0.1 mg)
- choline (10 mg)
- lutein/zeaxanthin (185 μg)
- phytosterols (57 mg)
- high-monounsaturated fatty acids (6.7 g)
The avocado oil consists of 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA), which helps to promote healthy blood lipid profiles and enhance the bioavailability of fat soluble vitamins and phytochemicals from the avocado or other fruits and vegetables, naturally low in fat, which is consumed with avocados.
There are eight preliminary clinical studies showing that avocado consumption helps support cardiovascular health. Exploratory studies suggest that avocados may support weight management and healthy aging.
Prices Keep Going Up, Grow Your Own Instead
Prices of avocado went up 25 percent in the last year. So why not save some of your hard-earned money and learn how to grow them yourself.
All you need is a seed to get started! Clean it well, and stick 4 toothpicks into it at equal distances. Then, put it into a glass of water, soaking in an inch of water.
Place the glass in a warm place, but not exposed to a direct sunlight, until the stem has grown to six inches and the roots are visible. This will take about 2-6 weeks.
Then, cut the stem back to 3 inches, and wait until it grows again and more leaves appear.
Next, get a big pot with about 10 inches in diameter, with a small hole in the bottom for drainage. You should fill it with nutrient- rich soil. Remember to make a small hole in the top of the compost and place the seed inside, but not too deep.
Then, place the pot into a sunny area, and water it regularly. If the leaves of the tree become dry and brown, it means that it is not properly hydrated, so you should, put the pot in the sink, turn the tap on and allow the water to run through the soil for a few moments.
On the other hand, you are overwatering it if the leaves become yellow and droop, so you should not water it for a few days.