Everyday Superfoods: Avocado
Raw Chefs Love Green Fruit’s Protein, Essential Fatty Acids, Enzymes
With its rich, creamy texture, avocado provides protein, enzymes and healthy unsaturated fats, and is easily incorporated into vegetarian entrees or luscious raw desserts
Once discredited for its high fat content, today the avocado is back in the spotlight thanks to the innovation of raw food diets. Rich in protein, vitamins, and live enzymes that aid digestion, avocado has become a fixture in healthy raw food recipes and balanced vegetarian eating. It also has a high alkali-ash value, helping to balance out acidity in the modern diet and boosting the body’s immune system.
Avocado: Nutritional Information
According to the Health Canada booklet Nutrient Value of Some Common Foods, one avocado provides a substantial amount of vitamin A, calcium, potassium (three times as much as a medium-sized banana!) and B vitamins, including B6 and niacin.
Avocado is high in monounsaturated fats and essential fatty acids, including omega 3 and 6 fats. These essential fats are required by the body for healthy skin and hair, brain development and clear thinking, and a clean metabolism.
Expert raw foodists and raw chefs consider avocado one of the most easily digested sources of high quality protein and healthy fats. Raw avocado may help stabilize diarrhea and stomach upset.
Although it is high in fat, those who adhere to a food combining program (such as Natalia Rose’s Raw Food Detox Diet) should note that avocado digests as a starch and combines well with complex carbohydrates including whole grains, potatoes and yams as well as almost all non-starchy vegetables and some fruits.
Avocado’s Alkali Ash pH Lowers Acidity
Like many raw, green foods, avocado has a high alkali-ash value. This means it is converted during the digestive process into an alkaline food or a base, the opposite of an immune-system-weakening, acidic food like white sugar. Avocado’s ash pH value is +15.6. (2)
Avocado is a Boon to Vegetarians
Most mainstream vegetarian diets are outdated according to modern health standards. Vegetarians who don’t know better – or can’t be bothered to balance their diet – create brain fog, headaches, and constant fatigue by loading up on simple and complex carbs when vegetarian or vegan protein sources aren’t available or by resorting to modified soy-based protein sources.
Many vegetarian diets are also woefully lacking in the essential fats needed for good health of the brain, clear thinking, smooth skin, and a strong immune system. Avocado is a staple in some of the healthier vegetarian diets because it provides both balanced protein and abundant monounsaturated fat, which improves satiety.
Avocado oil is often used in vegetarian-friendly cosmetics.
Avocado in Raw Food “Cooking”
Avocado’s mild taste and creamy texture make it easy to add to almost any salad, or use to replace meat in a sandwich.
It is also commonly used to thicken raw soups, smoothies, drinks and sauces, and even as a background for creamy, luscious raw vegan desserts.
References:
- Health Canada. Nutrient Value of Some Common Foods, Canadian Government Publishing, 1999.
- Essential Science Publishing (ESP) (compiled by). Essential Oils Desk Reference, 2nd edition, 2001.
