Good Fat: Feed Your Brain with Avocado
Story by Zoe Banfield
My dad grew up in Trinidad and one of his favorite things to eat for breakfast is toast loaded up with avocado, green onion, sardines and hot pepper sauce. As a kid he told me that folks in Trinidad used to call avocado “poor man’s butter” since it is creamy, fatty and often free during it’s long annual season. In recent years, avocado toast has become a trendy food, showing up on brunch menus in hip restaurants across the country. There are lots of reasons avocados are so popular - for one, the “good fat” in avocado is great for brain and heart health. Here in Hawai’i we are lucky to have more avocados than we know what to do with during the peak of the season. Check out our recipes page for recipes to inspire you to get creative with our avocado abundance.
Here is a little info on the nutritional profile of our fatty friend, based on a 3.5 oz serving:
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
Avocados contain more potassium per serving than bananas. Having a high potassium intake has been linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure. The main fat in avocado is oleic acid which has been associated with reduced inflammation - this has a range of health benefits. Also, some nutrients are fat-soluble, meaning your body needs fat to absorb them. Adding a healthy serving of avocado to a plant based meal can make your body better utilize more nutrients. So many reasons to love this superstar fruit with humble beginnings. Happy avocado season!