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Friday, December 20, 2019

What are the benefits of avocado? Is it healthy to eat avocado every day?

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Hi everyone! Today we are going to
be learning how to work with the
famous avocado fruit, or some people
call it the alligator pear. 

I Don't Want To Spend This Much Time On How To Eat An Avocado: Nutrition Benefits. How About You?

Do You Make These Simple Mistakes In How To Eat An Avocado: Nutrition Benefits?
Do You Make These Simple Mistakes In How To Eat An Avocado: Nutrition Benefits?


The avocado is highly, highly nutritious and something that you want to include as part of your daily diet for optimal health. Now  some people do sort of fear  that they've heard that it's high in 

fat and high in calories. But when 

you are eating a whole food natural 

diet, all of this is actually a very 

very good thing. 

The avocado, as I will share with 

you are highly beneficial in all the 

right nutrients that are going to be 

supporting our health in so many 

different ways. 

So before we get into the process of 

how do we work with the avocado, 

let's talk a little bit about what 

can you expect in terms of its 

nutritional composition and why is 

this such a powerful food to include 

as part of your regular diet. For 

starters, yes, a medium-size or so 

avocado is about 300calories. 

As part of a whole food salad that actually is an excellent amount.  But in general, consuming a half or one avocado a day is considered fine, and as part of a whole food natural diet. 

So aside from the calorie content, 

you can expect to find about 12 or 

13 grams of fat in about half an 

avocado or about 25grams in a full 

one. 

Now we have to understand that the 

fats in the avocado are extremely 

beneficial for our health. There are 

so many different fatty acids 

benefits of the different types of 

fatty acids, like oleic acid that 

makes up pretty much half of the 

avocado's fat. 

What makes these fats so powerful is 

that they help to make your brain 

function properly, they help to 

build your cells. A lot of us forget 

or neglect to understand that our 

cells do need a fat composition in 

order to be built and work properly. 

They are also extremely beneficial 

for your heart health. Remember that 

fat, as long as it's the healthy 

fat can actually decrease your risk 

of heart disease and improve your 

cardiovascular health. 

In the case of again the avocado's 

fat content, it is highly anti-

inflammatory in nature, which is one 

of the major risk factors, as is 

inflammation for heart disease.
 So this also helps us with many 

different levels. The healthy fats 

also are vital to proper absorption, 

of not just fat-soluble vitamins, but 

a lot of the antioxidants, 

specifically, carotenoids that the 

avocado contains. 

Want An Easy Fix For Your How To Eat An Avocado Nutrition Benefits Read This!
Want An Easy Fix For Your How To Eat An Avocado Nutrition Benefits Read This!


Now speaking of the 

antioxidants, avocados are extremely 

rich in a variety of different 

antioxidants, specifically from the 

carotenoid group. Now carotenoids 

you may be familiar with from foods 

like carrots. 

Well the green fleshy part is 

actually extremely rich in a number 

of different carotenoids, one of 

them being lutein and as we know 

today lutein is extremely beneficial 

for proper eye health. 

So aside from brain health, heart 

health, eye health and being 

extremely anti-inflammatory, which 

just helps all parts of our health, 

the benefits of eating an avocado 

also include being anti-cancerous 

and that is again thanks to all these 

antioxidants that it contains. 

The avocado also can help us 

regulate our blood sugar and so it 

really does help to support our 

health on so many different levels 

and enhances our overall good 

health. 

And they are also rich in various 

vitamins and minerals. Specifically 

they are rich in vitamin K, vitamin 

C, some of the B vitamins, like 

vitamin B5 and B6, as well as 

potassium. So you could really feel 

good about consuming these as part 

of your everyday diet.

Let's focus on how to pick them at 

the grocery store. What I personally 

recommend, as over the years that I 

have been buying avocados and eating 

them regularly, I've definitely had 

my share of moldy or just basically 

bad avocados that had I known better 

I would have made a better choice at 

the grocery store and not wasted 

some money. 

So at the grocery store I always 

recommend picking a green avocado. 

The reason for that is you have a 

much, the much higher chance that, well, 

actually almost guaranteed, that it 

is not going to go bad, unless of 

course you neglect it and don't eat 

it for the few days or the week or 

so. 

It has less risk of being bruised 

and already have some kind of mold 

growing inside of it, etc. So I 

always buy them green and allow them 

to ripen at home on my counter. 

I don't put them in bags or in cup 

boards. Some people do and that's 

possible if you need them to ripen 

faster. I just wait, usually, it's 

about two to three days, depending 

on how green it is. Now once they do 

ripen, when do you actually eat it. 

This is actually very, very 

important. I do, first of all, leave 

them out on a counter in a good spot 

where I can actually see them every 

day, not somewhere in the corner 

where you're going to say I forgot to 

eat the avocados and they're all 

very soft and molding.

So leave them in a spot that is 

quite convenient for you to see on 

daily basis and as soon as I see 

that they go dark brown or black, 

this is where I will gently touch 

them to see how firm they are. 

On the very first day, they will 

still, be quite firm and I'm still 

going to let them go another 

day, perhaps two. But once I feel 

that they're gently soft, 

now I know you can't tell on the 

post how soft this one is, but it is 

just very, very gently soft. So if I 

just squeeze it a little bit, I know 

that there is some soft tension 

there, whereas this one not a 

chance. The green ones they're just 

very hard.

This is the point at which I 

recommend eating the avocados. This 

is where you're going to get the 

best flavor and the best nutrients 

and just overall good, even 

texture, when you're going to be 

adding it to different salads or 

different foods. 

If you do let it go, I would say 

maybe two days or more past this 

point. It is only going to continue 

getting softer. It is going to start 

taking on a type of fermented flavor 

and there will be brown parts, black 

parts throughout it and even 

possible moldy spots. 

So that's when you're really 

starting to miss out all the 

goodness, the wonderful taste that 

delicious flavor, the texture and 

the nutritional benefits, again, of 

the avocado. Because remember that 

nature really tells us: not ready 

(nutrients are not fully ready for 

us to take in), definitely ready, and 

then after, over-ready is not ideal 

either. 

Now you will notice that they come 

in sort of two shapes. Some 

are extremely round almost like a 

ball and some are more elongated 

like a pear. What I have found from 

my experience is that I always 

prefer the elongated, pear ones 

because inside I have found the pit 

is actually much smaller and you get 

more fruit or flesh for what you 

got. 

So it's not always possible but when 

ever possible definitely look for 

the elongated ones. and most 

importantly if you don't want to 

waste money on avocado and have 

them go bad, don't buy too many at 

once. 

Okay so we are ready to start 

working with our avocados. So out of 

the ones that I have here on the 

counter, as you can see, three of 

they look like they are ready to be 

used. 

So what I would do is just basically 

touch each one to see what is the 

level of softness. Now this one is 

still pretty firm. This one is 

definitely soft and ready to go. And 

this one is pretty good to go as 

well. 

Fall In Love With How To Eat An Avocado Nutrition Benefits
Fall In Love With How To Eat An Avocado Nutrition Benefits


So we're going to be working with 

these two in terms of how to cut 

them and how to peel them, etc. So 

as always with all products that you 

bring home be sure to always wash it 

thoroughly first. 

Now I'm going to demonstrate for you 

a few different ways of how you can 

work with your avocado. Depending 

sort of on what you need to make 

with it or how you need to use it in 

a different meal, and also depending 

on perhaps how you prefer. 

The first way that I'm going to show 

you how to work with the avocado is 

my personal favorite and the way 

that I use it most commonly. And 

that is to begin, of course, be 

careful as you are cutting, to slice 

it length-wise all around just like 

that so I have a nice slice. 

And how deep do I go? I go as deep 

as I can feel resistance to the pit. 

Now, the avocado does have a big pit 

in the middle, if you have never seen 

one or worked with one. So now that 

there's a slice, right all-around 

lengthwise, down the middle, I'm 

going to take both ends and start to 

twist and it twists so gently that 

the two halves just come undone on 

their own. 

And that what you can see inside. 

This beautiful, beautiful fruit 

usually a beautiful shade of yellow 

going to green on the outer edges. 

Now, what do we do next? 

Well first I start working with my 

half without the pit. It is 

interesting to note too, that the 

carotenoids or the antioxidants are 

known to be most concentrated in 

that green part and so we don't want 

to disturb that as much as possible 

or cut it out or lose it. 

You actually want to keep the yellow 

and that green part right next to 

the skin as much as possible. So 

what I do at this point is to put the 

avocado half down on the board and 

slice it down half, one more time, 

and then you will notice that when 

the avocado is just right, the peel 

comes right off maintaining that 

beautiful green right under the skin 

all with it. 

The Hidden Mystery Behind How To Eat An Avocado Nutrition Benefits
The Hidden Mystery Behind How To Eat An Avocado Nutrition Benefits


If some piece, small section comes 

off on your peel, I usually do take 

that off, scoop it and still use it 

in whatever meal I am making. 

So there's 1/4 again I do the same 

on this end and look how easily and 

beautifully that peels. Now the 

riper the avocado, the less it's 

going to peel well, and that's why I 

do highly recommend making sure that 

you catch your avocados, of course 

again not at the green stage because 

they're not ready to be eaten, and 

not when they're too soft or too 

ripe. 

You want them really when they're 

just on that first or second day of 

going black and just gently soft 

because that's when the peel comes 

off so beautifully. After the few 

days after that, the peel starts to 

become very dry and crumbly. 

Now I have my second half with the 

pit. How do we get that pit out? You 

could with a spoon try to wedge it 

out, or try to cut it out. What I 

usually do is, as you can see here, 

I have a pointy knife. 

I take and put that pointy part in 

and then gently wedge it out. Same 

the thing with this half. I will just 

slice it in half, peel it and there 

we go. 

We have a beautiful avocado all 

ready to go in four quarters. Now 

what you do at this point is really 

up to you if I'm making a salad, what 

I will do is take them in half one 

more time or into three's, depending 

on how big the avocado is, and then 

dice them right into my salads like 

this. 

And they come apart beautifully. 

That's if I'm eating a salad. Now 

for any of you who enjoy perhaps 

some kind of a sandwich or you have 

some kind of an optimally healthy 

cracker, and of course keep in mind 

those are very hard to find given all 

the processed food, but if you do 

eat something like that you may wish 

to enjoy slicing the avocado and 

placing it into a sandwich or again 

onto some kind of an optimally 

healthy cracker. 

You can also layer the avocado this 

the way in different food ideas. So they 

slice very beautifully, again when 

they are just the perfect ripeness. 

So we can slice them for different 

foods. Some people, of course, don't 

need to do any of this because of they 

can throw the avocado, for example 

if I'm making guacamole, I'll just 

throw the whole avocado like this 

into my blender and make the 

guacamole from there. What we can do 

with avocados, we're going to talk 

about in a moment but I want to show 

you one other way that you can 

address working with an avocado. So 

let's cut open this one. Always 

start, no matter which way I'm going 

to work with it, always start the 

the same way. 

So cut it down the middle, twist and 

take apart the two halves. Now for 

some people who do want this sort of 

cubed look but don't want to go 

through the steps, I did or perhaps 

want to have a different way of 

going about it, you can gently take 

your knife and score the avocado 

within the skin of the shell.

It is quite, quite thick and quite 

hard but of course don't go too deep 

to get into your hand, but you could 

feel if you go gently to the end of 

the skin and just score it like that 

inside. And once we are all done, 

what we can do is basically flip it 

so you could start flipping it and 

then really they all just fall out 

as little cubes or chunks. So that's 

another option in how you can get 

your avocado into cubes or chunks in 

a different way. 

And finally, the last way that you 

can eat an avocado, again wedging 

out that pit gently, placing it out, 

is simply to take a spoon and enjoy 

it as is, and simply peel out by the 

spoonful. And some people love 

eating their avocado just like out 

of a little bowl, and directly into 

their mouth. 

So those are several different ways 

that you can access using the 

avocado and how to eat it. Now the 

next question is, somewhere and how 

are you going to eat it? What kind 

of meals or recipes can we make with 

them? 

Well, you've already heard me say 

that you, of course, can put them 

into salads and that's one of my 

personal favorite ways because of they 

really invigorate salads to become 

wholemeal ideas. 

So you've got your different perhaps 

vegetables, maybe some other fruits, 

perhaps the source of protein like 

hemp seeds or some other nut or 

seed. That's one way, one of the 

easiest ways to incorporate an 

avocado into your life. 

Another way is to use it on 

different meal ideas or as a side to 

different meals. So experiment and 

just use them pretty much in 

anything and everything. They really 

go great with almost any food, as 

their taste is quite mild. Slightly 

on the sweet side but generally 

speaking quite mild, so they go 

really well with everything.

Guacamole is another, of course, 

famous food that you may want to try 

using fresh avocados. It is 

absolutely amazing when you make 

your own homemade and that will be 

a recipe I'll be sharing in another 

post of "How to be healthy".

And finally, raw food desserts from 

avocados. I've heard anything from 

fudge sickle-like popsicles for kids 

that are optimally healthy and made 

just with avocados with a little bit 

of maple syrup, etc. 

You can look up those recipes. To 

different cheesecakes. Again, these 

are all raw, vegan foods. To 

different squares, and different 

little balls and bars, and the 

possibilities are endless. Bottom 

line, the avocado is extremely 

versatile and again, for its 

nutrition and delicious taste and 

health benefits, something you want 

to include as part of your everyday 

diet. 

Now the last tip that I want to leave 

you with is what do you do if you 

have perhaps you only wanted to eat 

half an avocado or you have too 

much, or you want to save some for 

later. The avocado does tend to, and 

we could see already on this one, it 

will start to oxidize quite quickly. 
Going a little bit orange or brown, 

and some of them are already 

starting to show that. So to store 

your avocado, first and foremost 

you don want to cut it up as much 

as possible. For example, if you 

know you're only going to eat half 

store the other half, with still its 

shell and, if possible, pit.

The pit will actually help it stay 

longer and fresh, and put it in a 

sealed container. Some people also 

sprinkle some lemon juice to prevent 

that oxidation or browning process. 
If you do make a meal with some 

avocados and you're storing that for 

later, please note again, that they 

might turn to go a little bit grayer 

brown. Not that big of a deal but 

hopefully, you don't have too many of 

these leftovers because they do 

decrease the nutritional 

composition. 

And last but not least, you don't 

want to be cooking avocados. They 

are so rich, and again all those 

beautiful nutrients like the 

vitamins, the minerals, the 

phytochemicals, the carotenoids, the 

antioxidants, all of those 

beautiful, beautiful nutrients 

forums, that a lot of them will get 

destroyed if you heat process your 

avocado.

So they are best eaten raw, and as 

part of any meal, again, that you 

can think of. And get creative in 

how you use your avocado. Thanks 

everyone for joining me and I'll see 

you next time!. 

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