According to The Guinness Book of Records, avocado is the most nutritious fruit of all.
By Anna Graham
You probably already know that avocado is a fruit, and not a vegetable, but do you know exactly how fattening this exotic yet affordable fruit is? If you’re ‘not sure’, join the club.
Well-known nutritionist, Rosemary Stanton, explains it like this: "Avocados are one of the few fruits that contain fat, but it’s the good, unsaturated kind." What this means is that the fat contained in avocados is the same ‘healthy’ fat found in olives and olive oil. It’s also present in relatively small amounts (approx 30 grams of fat per avocado), so you would have to eat quite a lot of avocado before the fat content has an adverse affect on your hips. Also, avocado ‘fat’ at 4g of fat per tablespoon compares favourably to the fat in margarine and butter, which has 16g per tablespoon. Conclusion: if you’re counting calories, it’s perfectly okay to use a slice or two of avocado in a sandwich or salad, or mashed on toast as a spread instead of butter.
More avocado facts:
* Avocados provide numerous essential nutrients including potassium, Vitamin E, B-vitamins, and folic acid.
* Avocados also contain beneficial phytochemicals such as glutathione, beta-sitosterol, and lutein, which are thought to help prevent many chronic diseases.
* Avocados act as a ‘nutrient booster’ by enabling the body to absorb more fat-soluble nutrients.
* Avocados are a good source of fibre, which can help maintain heart health.
* Avocados are cholesterol- and sodium-free.
* Avocados make you feel full because of their high fibre and fluid content. This makes them a perfect food for dieters and healthy eaters alike.
And, what is the best way to remove the stone? Lay the avocado on its side and slice it in half lengthways. Hit the stone with a sharp knife, so that the knife becomes partly embedded in the stone. Twist gently, and the stone should come cleanly away from the fruit. Voila! Don’t want to eat the whole fruit? Simply leave the stone in the half to be eaten later, cover with cling wrap and refrigerate.
Tips: Avocados’ smooth consistency and creamy, mild taste make them great baby food. Serve them mashed or straight from the skin. As avocados are high in Vitamin E, they are commonly used in many beauty products. A little avocado applied directly to the skin can both moisturise and reduce UV damage.
For a refreshing and nutritious avocado drink, try our Swahili Quencher. Click here for the recipe!
On top of all that, asparagus is a wonderful source of folate, thiamine, riboflavin, vitamin C, iron and vitamin B6, which makes it the perfect nutritional supplement, particularly for women, but also for men. And there is more. 100 grams of asparagus, about five spears, has only 90 kilojoules. All this adds up to the fact that when it is in season, in Australia in mid-autumn and throughout the winter months, you should consider asparagus a must have item on your weekly fruit-and-vegetable shopping list.
* Eggs are packed with protein (in the egg white), and essential vitamins A, D, E, and the B group. They are also rich in iodine, required for making thyroid hormones, and phosphorus, essential for healthy teeth and bones. Trace elements are also present in eggs, including iron to help with red blood cell formation, and zinc for improved immunity. 
