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Avocado: from Fatfood to Fitfood, by Karl Noten

  1. The avocado is best known for being one of the few 'fatty' fruits. It is rich in monounsaturated fatty acids. This may seem negative, but it is precisely these fatty acids that lower cholesterol. Over the past 10 years we have been talked into a fat phobia, which has put the avocado on the 'red list'. In the meantime we have been shaken awake again and we know that we need fats to live.

Losing weight avocados

  1. The statement that the avocado is a fatty fruit and is therefore unhealthy is incorrect. The idea that avocado does not belong in a diet to lose weight and that eating avocado makes you fat, also turns out to be incorrect. The avocado is actually a complete meal because it contains proteins, fats and carbohydrates. It is a good source of protein, especially for vegetarians. A healthy diet also includes sufficient fats. A low-fat diet really does not appear to give more weight loss than a moderate-fat diet. Ultimately, it's all about the right amount of calories. When you want to lose weight, eating avocados does not appear to influence the effect, as long as the total amount of calories is monitored. [!1]

Less risk of cancer

  1. In addition to monounsaturated fatty acids, the avocado also contains many bio-active substances including alpha and beta carotene, lutein and vitamin E. Especially these so-called phytochemicals make that eating avocado has a preventive effect on cancer. and possibly offers protection against prostate cancer and esophageal cancer. [!2]

Sports nutrition

  1. Avocado provides the necessary dose of energy, is easily digestible and the fast carbohydrates and proteins in a delicious fruit mix ensure quick recovery after exercise. The vitamin C present is an important antioxidant, especially for athletes. It lowers the amount of free radicals released during exercise and reduces muscle damage.

Avocado "in the mix"

  1. You can eat avocado on bread or use it in sauces. Consider, for example, the famous Guacamole sauce. But you can also quite upgrade a vegetable or fruit mix by adding avocado to it. The full flavor ensures a tastier whole and it also gives an upgrading of the health effect! Most fruits and vegetables that contain carotene are low in fat. This makes the absorption of carotene more difficult. By adding avocado to a fruit or vegetable mix, the absorption of lycopene and beta-carotene appears to increase 4.4 and 2.5 times, respectively. [!4]

Is ripe and soft better?

  1. Avocados you buy unripe and hard in the store. By leaving it there it will ripen on its own. But what is healthier, hard or soft? In principle, it does not matter whether you eat a green hard avocado or a ripe soft one. The active substances in the pulp remain the same. [!5]


  1. Preferably eat avocado raw. Keep the avocado in the refrigerator. Store opened avocado with stone. Sprinkle lemon juice on the pulp to prevent discoloration. Apples, pears and bananas secrete ethylene gas, which makes avocado ripen faster when placed next to it. Never heat for too long, otherwise it will taste bitter.

Avocado Salad with Pine Nuts (serves 2)

  1. Requirements: 2 red onions, 20 cherry tomatoes, 1 avocado, 200 grams of turkey fillet, 200 grams of lettuce, 1 bunch of fresh basil, 2 tbsp pine nuts, salt, pepper, Cajun spices, 3 tbsp olive oil, 2 tsp mustard, 1.5 tbsp red wine vinegar, 1 dl orange juice.


  1. Cut the turkey fillet into thin strips and sprinkle with the cajun seasoning. Heat 1 tbsp olive oil in a non-stick pan and fry the turkey breast for about 15 minutes until brown and done. Turn the turkey breast regularly. Peel the avocado, remove the stone and slice the flesh lengthwise. Wash the tomatoes and cut them into quarters. Chop the onions. Place the lettuce in a large bowl and add the tomatoes and onions.

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