101 Foods That Could Save Your Life

Did you know … avocado is also called “alligator pear” because of its pear-like shape and green skin?

“Avocado” is derived from the Aztec word “Ahuacuatl”, which means “testicle tree”. The meaning stems from the shape of the fruit (that’s right … it’s not a vegetable) and its supposed aphrodisiac qualities. Over 500 varieties of avocados are grown throughout the world but only seven are grown commercially in California. Bacon, Fuerte, Gwen, Pinkerton, Reed, Zutano and Hass are the main types seen in most supermarkets in the United States. A small percentage of avocados consumed in the United States are imported from Mexico, Chile and the Caribbean or come from the states of Florida, Hawaii, Louisiana and Texas, but California accounts for over 90 per cent of all avocado consumption (and the Hass in particular) in America.

The avocado originated in south-central Mexico, sometime between 7000 and 5000 B.C. Archaeologists in Peru discovered avocado seeds buried in Incan tombs dating back to 750 B.C. It was thought that the seed of the avocado would offer aphrodisiac qualities in the afterlife. There is evidence that avocados were cultivated in Mexico as early as 500 B.C. Florida was the first US state in which avocados appeared, around 1833. In 1871, avocados became a major crop in California. Rudolf Hass planted his namesake fruit, a hybrid avocado, in La Habra, California, where it continues to flourish.

Mexico, Chile and the United States are the top producers of avocados. Mexico accounts for one-third of all avocado production. San Diego County, which produces 40 per cent of all California avocados, is often called the avocado capital of the nation.

Avocados contain mainly heart-healthy monounsaturated fat. In comparison with any other fruit, avocados contain more protein, potassium, magnesium, folic acid, B vitamins, vitamin E and vitamin K. They are also rich in other nutrients and plant chemicals such as beta-sitosterol, a phytochemical that has cholesterol-lowering properties and may aid in reducing the size of the prostate gland and fighting prostate cancer too; lutein, a phytochemical that helps fight macular degeneration and inhibits prostate cancer growth; and carotenoids, which help the body to absorb fat-soluble nutrients and protect against cancer, eye problems and heart disease.

Every part of the avocado has been used at one time or another to tackle a few of life’s inconveniences. Throughout the Caribbean, Mexico and South America, the avocado has been put to use in unique ways. A powder made from avocado seeds has been used to control dandruff. Some people have chewed the seeds to reduce toothache pain, and even the skin has been used as an antibiotic for intestinal parasites and dysentery. The flesh has long been used to condition dry hair and as a soothing shaving cream.

GINGIVITIS AND OTHER GUM DISEASE: Test tube studies conducted on human gum tissue found that avocado helped to decrease the occurrence of gingivitis and other periodontal disease.

SKIN DISORDERS: A 2001 study in the Journal of Dermatology found that a cream containing vitamin B12 and avocado oil kept psoriasis outbreaks at bay longer when compared to a conventional vitamin D cream. Avocado and B12 creams are available without prescription.

HIGH CHOLESTEROL: Patients with high cholesterol were placed on a diet high in avocado for seven days. These patients showed a significant decrease in total cholesterol, LDL (“bad”) cholesterol and triglycerides. These patients also showed a significant increase in HDL (“good”) cholesterol.

DIABETES: A randomized human study found that those diabetic subjects who consumed a high monounsaturated-fat diet, consisting mostly of avocados, had far better control of their blood glucose and triglycerides (elevated triglycerides contribute to heart disease) when compared with those subjects who consumed a low-fat, high-carbohydrate diet.

ARTHRITIS: A dietary supplement made from a combination of soybean and avocado oil may relieve symptoms of osteoarthritis. Four well-controlled studies have verified the effectiveness of this oil combination.

PROSTATE CANCER: Dr David Heber, director of the UCLA Center for Human Nutrition, showed that when avocado extract was added to prostate cancer cells, cell growth was inhibited by up to 60 per cent.

• Choose avocados that are soft to the touch but not too soft.

• Hass avocados turn black when they are ripe.

• Other varieties require a slight squeeze to determine if they are ripe.

• Ripe avocados should be kept in the refrigerator.

• If the avocado is bought unripe, you can place the fruit in a paper bag until it is ripe or store it at room temperature for a few days.

• Slice avocado lengthwise and twist to separate the two halves. To remove the pit, put a knife into the pit and twist. To remove the flesh, scoop it out with a spoon.

• If the avocado is not used immediately, add some lemon or lime juice to it to prevent browning.

• Place diced avocado in salads.

• Slice and add to a sandwich or place on crackers with cheese.

• Spread on bread for a butter or mayonnaise substitute.

• Brazilians add avocados to ice cream.

• Filipinos make a beverage out of puréed avocados, sugar and milk.

Luxurious Guacamole

Adapted from Mexican Everyday by Rick Bayless

Servings: 6 • Prep time: 15 minutes

I tried this for the first time in Rick Bayless’s restaurant, Frontera Grill, in Chicago. Simply heaven! This recipe contains six powerhouse foods.

INGREDIENTS:

2 ripe Hass avocados

1 garlic clove, finely chopped or crushed through a garlic press

½ teaspoon salt (more or less to taste)

¼ small white onion, finely chopped

½ medium tomato, chopped into ¼-inch dice

1 serrano or ½–1 jalapeño pepper, finely chopped (optional)

Garnish with fresh coriander

DIRECTIONS:

Cut the avocados in half. Remove pits and scoop the avocado flesh into a medium bowl. Mash the avocado with a large fork or potato masher. Meanwhile, rinse chopped onion to prevent it from overpowering the guacamole. Pat onion well with a paper towel to remove moisture. Stir it into the avocado along with the garlic, salt, pepper and tomato. If not using immediately, cover with cling film pressed directly on the surface of the guacamole and refrigerate—preferably for no more than a few hours.

BREAK IT DOWN …

Calories: 120; Total fat: 10g; Saturated fat: 2g; Cholesterol: 0mg; Sodium: 230 mg; Total carbs: 8 g; Fibre: 6g; Sugar: 1g; Protein: 2g.