Jacksonville's Neighborhood Garden

The Doctor's Office: Avocados are in!

The word avocado comes from the Aztec name ahuacatl. Avocados are a fruit, and have numerous important nutrients. They are especially rich in fiber, vitamin K, C, E, many Bs, folate, and the minerals magnesium, potassium, copper and manganese.  Avocados are mostly fat, but don't let that scare you away.  Avocados contain monounsaturated fats (MUFAs) which are a heart healthy fat, and when eaten in moderation are an important part of a healthy diet.  The high fat content make the avocado a great addition to any salad because it is a great way to boost the absorption of vitamin k (see last weeks article on bone health), vitamins D and E and carotenoids.  Avocados have a great deal of these nutrients themselves, but when added to leafy greens the absorption of carotenoids is increased by 200-400%!  The highest concentration of carotenoids in the avocado is in the darker green flesh just under the skin, so how you prepare the fruit is important.  A great way to prepare the avocado is to cut it in quarters, then peel the skin off with your fingers as you would with a banana.  Enjoy!