Avocados Remain Nigeria's Healthiest Fruit
By Iwedi Ojinmah 5 months ago
The avocado, possibly originated in the Tehuacan Valley in the state of Puebla, Mexico, although fossil evidence suggests similar species were much more widespread millions of years ago. However, there is evidence for three possible separate domestications of the avocado, resulting in the currently recognized Mexican (aoacatl), Guatemalan (quilaoacatl), and West Indian (tlacacolaocatl) landraces. Due to human dispersal, especially in southern Africa, we have all species today on the continent though the West Indian is thought to be the most popular.
Avocados are technically a fruit and are considered to be among the world's healthiest foods and at one time were thought to be reserved only for the gods. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):
• Vitamin K: 26% of the daily value (DV)
• Folate: 20% of the DV
• Vitamin C: 17% of the DV
• Potassium: 14% of the DV
• Vitamin B5: 14% of the DV
• Vitamin B6: 13% of the DV
• Vitamin E: 10% of the DV
• It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 "net" carbs, making this a low-carb friendly plant food.
Avocado and fresh oporo (shrimp) on plantain chips
Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however, there are other benefits from eating Avocados :
* They Contain More Potassium Than Bananas
* They Are Loaded With Heart-Healthy Monounsaturated Fatty Acids
* They Are Loaded With Fiber
* Avocados Can Lower Cholesterol and Triglyceride Levels
* People Who Eat Avocados Tend to Be Healthier
* Their Fat Content May Help You Absorb Nutrients From Plant Foods
* Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes
* Avocados May Help Prevent Cancer
* Avocado Extract May Help Relieve Symptoms of Arthritis
* Eating Avocados May Help You Lose Weight
Here in Nigeria Avocadoes are normally eaten in three major ways. First as a condiment with bread often replacing margarine and butter. Then secondly as a companion to rice or yam and stew and finally just by itself with salt or lemon juice.
But they can also be eaten in so many other ways. Here are 23 other ways to eat Avocados Related: Making A Case For Nigeria's New Wonder Nut - Okpa .
Avocado and Sweet Corn salad with Akara
Please always remember to wash you Avocados before peeling. This is very important because when you slice through the skin, your knife has the ability to transfer bacteria and other germs into the pulpy flesh that you are about to eat and give you food poisoning.
Corned beef and Avocado sandwich
Also bear in mind that while Avocado leaves are used in some cuisines as a spice, with a flavor somewhat reminiscent of anise. They are sold both dried and fresh, toasted before use, and either crumbled or used whole, commonly in bean dishes, they are very toxic to livestock especially sheep and goats.
Avocado and Cashew Nut Ice Cream