You want to remove as little of the flesh just beneath the skin as possible. The reason is that the largest amount of healthy carotenoids in avocados is in the dark green flesh just below the skin.
What are carotenoids? They are the chemical pigments in fruits and vegetables that give them their yellow, orange and red colors. You can only find these pigments in plants, algae, fungi and bacteria. More importantly, carotenoids help reduce the risks of developing cancers, cataracts and age-related macular degeneration of our eye sight.
How to properly cut an avocado.
- Cut the avocado lengthwise around the seed
- You should end up with two halves of the avocado still connected by the inner seed
- Grab both halves and twist in opposite directions until the halves separate
- Remove the seed either with your fingers or a spoon
- I like keeping the avocado in halves, but you may prefer to cut the halves into quarters
- Gently remove the skin with your fingers. Usually, the skin will easily separate from the flesh leaving the healthy, dark portion of the flesh intact
- Sprinkle the flesh with white vinegar or lemon / lime juice to prevent discoloration of the avocado flesh
Here are just a few ideas on how to add avocados to your diet:
- Add sliced avocados to your favorite salad
- Use a ripe avocado as a spread on sandwiches to replace mayonnaise
- I enjoy putting slices of avocado on my sandwich as a substitute for sliced tomatoes
- Use a chopped avocado as a garnish for soups
- Mix with tofu for a healthy salad dressing
It is true that avocados are high in fat. However, the fat in avocados are healthy fats.
Most of the fats found in avocados have anti-inflammatory properties. Research has shown that constant, low levels of inflammation in our bodies may be responsible for health problems such as
- Cardiovascular disease
- Some cancers
- and Alzheimer's disease
Over half of the fat in avocados is in the form of oleic acid, which helps to increase the absorption of fat-soluble nutrients. Oleic acid has also been shown to reduce our risks of developing heart disease.
Avocados are also high in
- Vitamin K
- Vitamin C
- Vitamin B5
- Vitamin B6 and
Charles A. Pennison
Whole Foods: " Avocados "
California Avocado: " How to Choose and Use "
The Carotenoid Project: " The Carotenoid Story "
WebMD: " Anti-inflammatory Diet "