Avocados, a type of berry, are also known as an alligator pear or butter fruit. The avocado was cultivated from Peru to the Rio Grande long before the arrival of Europeans, and it only crossed the American border into California around 1871. They grow in warm climates and have been available in Europe since the early 1900s. Although they were not accepted at first, avocados have made a rapid advance into the cuisines across the world.
The health benefits of avocados are great. They contain the essential vitamins and minerals of potassium, magnesium, vitamin K, vitamin E, B6, folate, and vitamin C. These nutrients contribute in maintaining normal blood pressure regulation and enhanced bone health.
In addition, avocados contain incredible amounts of fiber, a whopping 14 grams per fruit. Fiber plays a significant role in managing a healthy gut. It also maintains healthy cholesterol levels. The fibrous bulk, or roughage, in a high fiber diet works by trapping and holding the cholesterol in the intestines. This prevents any extra cholesterol from being absorbed into the bloodstream and causing all kinds of health problems.
Avocados can also improve brain health. The folate in avocados is linked to slower cognitive decline, particularly in older adults. Lutein, a crucial nutrient found in avocados, accumulates in brain tissue and has been associated with better attention and working memory.
Here is a simple and tasty salad dressing using avocado and tofu from the book, The Engine 2 Diet, by Rip Esselstyn.
Creamy Green Avocado Dressing
¼ package Silken Lite tofu
1 avocado, peeled and seeded
Juice of ½ lime
Blend the ingredients together until smooth, adding a small amount of plant milk or water to achieve desired consistency.
