Avocado: More than A Millennial Fashion Statement

It would be a fair call to say that if produce could have social status that it would be in Vogue.  The millennial food trend of smashed avocado has brought a once less popular produce back into the limelight.

You may think an avocado is a vegetable due to its creamy texture and savoury flavour. However, technically speaking, an avocado is a fruit, specifically a berry in botany.

Avocados are not just a superficial trendy food but a nutrition powerhouse for your body. An avocado can boast being:

1. A source of heart healthy fat. Avocado is a good source of monounsaturated fat. This type of fat helps to lower your ‘bad’ LDL -cholesterol. As a source of fat, it also helps your body in other ways too. Fat is needed by your body for normal hormone production and is needed to provide healthy cushioning for your organs and for the soles of your feet.
2. Avocados help promote the health of your gut and a healthy gut microbiome. Fibre also helps support healthy blood pressure, keeps you feeling fuller for longer and supports optimal digestion. A medium size avocado will give your body approximately 14g of dietary fibre. An adult needs between 25-38g of dietary fibre a day.
3. Avocados are rich in vitamins and minerals including:
4. Vitamin E – A fat-soluble vitamin which acts as an antioxidant. Vitamin E supports the health of your skin.
5. Vitamin C – A water-soluble vitamin which is needed for optimal immune system functioning and is needed to make collagen. Collagen helps your skin and ligaments to stay healthy and your skin looking youthful.
6. Folate (Vitamin B9) – A water soluble vitamin which is needed to make and repair DNA.
7. Potassium – a mineral which helps to lower your blood pressure and keep your heart healthy. It is needed to nerve and muscle function. A fun fact is that avocados have more potassium than a banana!
8. Vitamin K – Another fat-soluble vitamin which is needed for your blood to clot normally.

You may be pleased to learn that avocados can be used in many more ways than on your toast. Some ideas on ways you can add avocado:

1. Sushi – try a tuna and avocado or smoked salmon and avocado sushi roll. Both are delicious combinations. If possible, when picking sushi opt for the brown or black rice which is a wholegrain choice over the refined white variety.
2. Make a guacamole. Taco Tuesday is not the same without the addition of avocado and if you have not tried using guacamole before this is your sign to start next taco Tuesday.
3. Salads – Avocado can enhance a summer salad and add creamy delicious texture. It can be a good way to swap out sauces and add in more nutrient rich forms of flavour.
4. Pasta – avocado with pine nuts, parmesan cheese, cherry tomatoes, basil leaves, baby spinach leaves, garlic and lemon juice. Pure perfection!
5. Swap out toast for wholegrain containing crackers or crispbreads like Corn Thins slices. These are a perfect substitute, and you can get creative with topping. Some must try recipes are:

• Vegemite and Avocado on Corn Thins slices recipe
• Tomato, Avocado & Greek Feta on Corn Thins slices recipe

Take home message: Avocados are a nutrient matrix. Full of savoury, creamy flavour this fruit is a great addition to an overall balanced diet.

References:

1. Grundy SM. Monounsaturated fatty acids and cholesterol metabolism: implications for dietary recommendations. J Nutr. 1989 Apr;119(4):529-33. doi: 10.1093/jn/119.4.529. PMID: 2649645.