{"id":74,"date":"2018-02-06T11:01:31","date_gmt":"2018-02-06T19:01:31","guid":{"rendered":"https:\/\/blogs.csun.edu\/nutritionexperts\/?p=74"},"modified":"2018-02-06T11:28:07","modified_gmt":"2018-02-06T19:28:07","slug":"avocado-season","status":"publish","type":"post","link":"https:\/\/blogs.csun.edu\/nutritionexperts\/2018\/02\/06\/avocado-season\/","title":{"rendered":"Avocado Season"},"content":{"rendered":"

\"\"By\u00a0Francisco T Rodriguez, DTR, CSUN Dietetic Intern<\/span><\/p>\n

Now that football season has come to an end, you probably spent Sunday evening yelling, crying, and laughing hysterically at your television.\u00a0 Let\u2019s now shift our focus from football and talk about the foods you ate.\u00a0 If you attended a football party, you were most likely surrounded by an array of delicious foods that you probably ate without hesitation and are now regretting such as Nachos, hot dogs, guacamole and chips, hamburgers- the list goes on.\u00a0 But before you feel guilty about Sunday\u2019s splurge, let me brighten your day up just a little bit.\u00a0 There is a fruit that is loved by Americans that is usually eaten during football season, at gatherings, and in both fast food and health conscious restaurants.\u00a0 This fruit is everywhere and is currently in season.\u00a0 Can you guess what it is?\u00a0 AVOCADOS!!!<\/p>\n

Fun Facts<\/strong><\/p>\n

Avocados are so popular within the US that in 2017, the United States Department of Agriculture reported that Americans consumed on average over 7 pounds of avocados.[i]<\/a>\u00a0 Holy Guacamole! \u00a0That is a lot of avocados. The majority of avocados come from Mexico, but 90% of all US avocado production comes from California. \u00a0Californians are actually the number one consumers of avocados within the US.\u00a0 Americans use avocados in guacamole and chips, in salsas, as a spread, in hamburgers, sandwiches, salads, sushi, and the list goes on.\u00a0 We as Americans have come to adopt the avocado as a major identity of our food culture.\u00a0 Now, why am I saying this and how does this relate to your health?\u00a0 Believe it or not, the avocado is considered a nutrient dense food that is packed with a large variety and amount of overall nutrients, including shortfall nutrients that can support overall health.\u00a0 To name a few, avocados are rich in fiber, monounsaturated fatty acids, and electrolytes.<\/p>\n

Fiber<\/strong><\/p>\n

One serving of avocado (about 1\/4th<\/sup> of a cup) has approximately 2 grams of fiber.\u00a0\u00a0 Fiber in general is a non-digestible dietary material that the human body cannot absorb.\u00a0 It is found in fresh fruits and vegetables like the skin of an apple or the exterior of a bean.\u00a0 Depending on the type of fiber, it has been known to reduce circulatory cholesterol, helps regulate the speed of glucose absorption, promotes microflora health, and helps with bowel regularity.\u00a0 In 2014, a meta-analysis concluded that higher fiber intake was inversely associated with the risk of Type 2 Diabetes.[ii]<\/a>\u00a0 Several factors contribute to the reduction of Type 2 Diabetes including early satiety, reduced gastric emptying, increased nutrient absorption, and overall greater length of fullness.\u00a0 Current dietary fiber recommendations are 25 grams for women and 38 grams for men.[iii]<\/a>\u00a0 Consuming foods rich in fiber like avocados are beneficial and recommended.<\/p>\n

Monounsaturated Fatty Acids<\/strong><\/p>\n

Not all fats were created equal.\u00a0 Avocados contain approximately 2.9 grams of Monounsaturated Fatty Acids (MUFA) per serving.[iv]<\/a>\u00a0 One meta-analysis recommends avocado consumption for pregnant mothers, breast feeding mothers, and babies weening off breast milk.\u00a0 Considering that avocados contain several shortfall nutrients necessary for proper human development, the authors of the study suggest that the avocado is an excellent complementary food for babies during the weening stage.[v]<\/a><\/p>\n

Electrolytes<\/strong><\/p>\n

There are several electrolytes that are found within avocados like Vitamin A and E, but one important vitamin to consider is potassium.\u00a0 Avocados are packed with 152mg of potassium per serving.\u00a0 If you thought bananas were the only fruit rich with potassium, think again.\u00a0 Studies show that a diet rich in potassium could help reduce the risk of coronary artery disease, kidney disease, and high blood pressure. [vi]<\/a><\/p>\n

There are several ways to introduce avocados into your daily meals that will enhance flavor while adding nutrients.\u00a0 One recipe I like to use as a morning meal is toast with garlic avocado spread.<\/p>\n

\"\"<\/p>\n

Garlic Avocado Spread on Toast<\/strong><\/span><\/h2>\n

Ingredients<\/strong><\/p>\n