The avocado, or aguacate, is a most miraculous food, for human optimization!

Avocado is easy to get a hold of and many farms produce the best avocados today.

In Central America, and at Nutritional Diversity & Permaculture Learning Centers, avocado trees are easy to grow.

Nutritional Diversity diet recommends 1 avocado fruit per day, in combination with recommended foods listed in the Nutritional Diversity section of the Plant Benefits chart below.

Three leaves, in smoothies or chewed and swallowed throughout the day, is also recommended.

Avocado leaves are great roughage for the promotion of steady bowel movements.

“Alligator pear, also known as the avocado,” in Spanish called the “aguacate” from the tree Persea Americana of South Central Mexico, the Lauraceae family, refers to the large berry with a single, large, quickly and easily starting seed – one of the largest basal angiosperm families with over 50 genera.

High in healthy fats, the avocado is a unique fruit of roughly 4.5 grams of fat, 3 grams of carbohydrate, and 2 grams of dietary fiber.

Many diverse studies show it to be a significant and broad source of human health benefits.

The massively popular fruit among health enthusiasts can weigh anywhere between 8 ounces (220 grams) and 3 pounds (1.4 kg), and is usually green to black in color, ripe when soft.

Substitutes and similars for avocados are coconuts, papayas, olives, zapote, aloe. Try these foods separate to know them, and consume as mix and apply topically too as a mix for ultimate benefits.

High potassium mineral intake is supportive of healthy blood pressure levels, and preventative of strokes, heart attacks, and many other health problems.

Most people on the modern diets as we know them now don’t get enough potassium, which avocados are a great source of (14% FDA daily recommend) even more than bananas (10% FDA daily recommend).

In general, a Nutritional Diversity diet diversity of greens solves this lack of mineral content in today’s dieter. The best aguacate is immensely for this because of the way it increases the uptake of these elements form other foods.

A Nutritional Diversity diet plan is a helpful, natural food digestion and optimal, nuclear like uptake. Nutritional Diversity diet recommends an avocado or two a day in small spread out servings. This is also because of it’s high, healthy oil content also – Nutritional Diversity athletes need to stay well oiled!

Oleic acid, a monounsaturated fatty acid, also the larger component of olive oil is helpful in reducing inflammation and even has been shown to have helpful effects on genes linked to cancer. 77% of the Avocado, is fat.

Avocado oil, is resistant to heat oxidation, making it a preferred cooking oil.

Saleable fats and oils in the avocado promote an optimal intake of other foods. It is a natural ingredient to Nutritional Diversity, especially here in the beautiful tropics of Central America.

Avocado fat is invaluable to ketogenic dieters.

Aguacates are loaded with fiber in Spanish “lleno (yeno) de fibra.” I will give you three Spanish things to learn in this article to make it more dynamic.

Fiber is central to the NDdiet, and a huge part of muscle building, muscle maintenance, and regularity which all make up our health together.

Much of this dietary fiber is an indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.

27% of daily recommended soluble fiber is contained in a 3.5-ounce avocado (25% of the fruit fiber is soluble, 75% insoluble fiber).

Soluble fiber is known to help the intestines and optimize the functionality of our bodies.

Diseases in the heart, are the most common cause of death in the world today. Certain blood parts such as triglycerides and cholesterol, as well as factors such as pressure, are identified as factors that affect heart risk.

Amazingly and through thorough study and testing, the avocado has shown to be capable of reducing cholesterol levels significantly LDL by 22%, while increasing HDL ‘good cholesterol’ by up to 11%, also reducing blood triglycerides by up to 22%.

Note: Today’s thinking regarding cholesterol reduction could very much be off course, in the way that we are concentrating on reduction we may be better to concentrate and focus on conversion. Cholesterol could still be ingested in high volumes, through exercise and Nutritional Diversity, cholesterol is converted at a very steady healthy and routine rate.

Best Avocado is rich in soluble fat, is a nutritional uptake assistant to other nutrients in the stomach. This fat enhances the life of the resident digestive culture or microbiome.

A recent study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15 fold.

Benefits of an avocado a day include eye health and support and glaucoma, vitamin B, brain support, preventative measures against colon cancer, stomach cancers, and altimeters disease.

Carotenoids are important to life, their digestion is heavily aided by fats they don’t have, for example, sweet potatoes, carrots, and leafy greens contain very little fat (less than 1 gram per serving).

For improving carotenoid absorption from carotenoid-rich foods, researchers have experimented with the addition of avocado to meal options including salads, sides of leafy greens, and small servings of carrots, or tomato sauce. Traditional use indicates this benefit also.

The amount of avocado added has varied from study to study but averages approximately 1 cup or 1 small/medium avocado providing 20-25 grams of total fat.

As expected, this added avocado has been shown in the study to increase absorption from all of the foods listed above. Anywhere from two to six times as much absorption was found to occur with the added avocado!

These results are both in favor of eating high nutritional biodiversity of species and eating avocados, every day.

In addition to this increased absorption was a much less anticipated result in a recent study: not only did avocado improve carotenoid absorption, but it also improved conversion of specific alpha, and beta carotenoids (most importantly, beta-carotene) into active vitamin A.

This health benefit of increased conversion was determined by the measurement of retinal esters in the bloodstream of participants, which were found to increase after consumption of carrots or tomato sauce in combination with avocado.

FUN FACT: Research on avocado fruit shows that the greatest phytonutrient concentrations occur in portions of the food that we do not typically eat, namely, the peel and the seed (or “pit.”) The pulp of the avocado is actually much lower in phytonutrients than these other portions of the food.

NDdieter’s don’t use seed material, but the skin goes in smoothies. We had one guy even doing a really good friend snack but we had no time to catch how he did it! No regrets.

Let’s check out the best avocado sources that can be dropped off to the pantry!

AVOCADO RANKINGS

With any natural fruit, it is best to get the actual thing from a loving grower you know, this way you can get the leaves too.

In the meantime, until you find that special best avocado grower and in addition to that,

1. The Real Californian Thang

This haas type best avocado supplier has the best reputation on Amazon for large order whole avocados.

Universally accepted by professional nutritionists, the avocado is an outstanding combination of vital minerals, essential fatty acids, and vitamins required to sustain a healthy body.

Remember April through September is rough for avocado orders so November through February is your time to stock up. Luckily they are easy to stack in the refrigeration spaces.

They are an extremely nutrient-dense fruit without trans fats, cholesterol, and sodium and high in unsaturated fats which can help lower blood cholesterol levels.

Free shipping!

2. Better Body Oil

As far as we are concerned the whole food and the oil are must-haves.

This product has great reviews, great price and passed greatly our taste and topical testing! We ran the best Ozone machine through it and there was no change showing a pure product.

Takes the Heat – With a high smoke point of 500°F it’s great for stir-frying, sautéing and more

Better Cooking – With similar monounsaturated fat, Avocado Oil is like olive oil you can cook with

Flavor Savor – A mild, smooth flavor that enhances other foods and takes the place of cooking oils

Naturally Refined – Non-GMO and Gluten-Free. The perfect addition to the Whole30 and Paleo diet

Deliciously Diverse – Great for high-heat cooking or using cold on salads

3. Kumana Sauce

Avocado sauce making with real avocados is fun and easy!

Until you can time for it, these guys have done an excellent job!

Consumer tips: 1 order a few other things to get free shipping. 2 Pay attention to sizes and flavors there is some variety there.

4. LA Tourangelle

This is a popular oil provider for many types. With over 1400  happy customers for this best avocado oil, one it would seem cant go wrong.

5. Italian salad dressing

Well priced with over  1000 happy customers this is a great salad sauce to have around.

6. Primal Kitchen

This product has over 2000 reviews! Made popular by the primal kitchen promotions, the first-ever crocodile pear oil – healthier mayonnaise!

Made with cage-free eggs. Nice to not support abusive practices aye!!

7. Kevala

I always like to get the big sized oil, especially with common oils like the best avocado oil.

8. Now

1400 Happy customer reviews.

9. Primal Kitchen

Over 200 happy customer reviews.

10. Kiels Eye Cream

Topical application is best still with the actual thing, but if your on the road and need something more portable that keeps this is your guy.

AVOCADO BENEFITS

The best avocado “superfood” presents a myriad, or odyssey of benefits, the Persea Americana fruit, tree, and leaf has been severely important to Americans for ages. 1

The diverse species found to have 100 accessions comprised of the three racial types, Guatemalan, Mexican, and West Indian and today plenty of diversity across many cultivars are available. 2

The avocado oils can be an essential part of life, skin health, and digestive promoter. 3

Avocado (Persea Americana) belongs to the family Lauraceae, one of the largest basal angiosperm families with over 50 genera. Basal angiosperms are the first and oldest families of flowering plants that originated well over 100 million years ago and are represented by only a few hundred species compared with hundreds of thousands of species of monocot and eudicot angiosperms. Indications suggest avocado oil may be as valuable as olive oil and coconut oil. 4

AVOCADO SIDE EFFECTS

Side effects and toxicity has been evaluated to occur in cases where too much of the plant is ingested.

Despite tons of articles recommending seed and skin use, the toxin “persin” that is in those two materials causes heart damage and brain damage in small animals. They are quite toxic to horses. [x]

Whereas s there could be homeopathic applications, they should be controlled and few with far between time.

Generally, Nutritional Diversity Diet Sciences subscribers do not use seeds and seed foods in our diet.

AVOCADO EXPERIENCE

One thing Nutritional Diversity does unlike other health sites and research groups is we don’t leave out the rest of the miracles from miracle plants.

Avocado leaves are the super solar cell, active production material for the plant and are a sacred part of the experiencing the plant and its benefits.

Avocados are highly nutritious on their own, and they also dramatically increase the nutrient value of other plant foods eaten and the leaves of the aguacate tree.

From their rich fats and porque estas lleno de fibre (because its full of fiber), digestive culture and intestinal inner skin are heavily oiled and aided by avocados, and Nutritional Diversity Science, recommends one to two per day inside I high nutritional biodiversity.

Eating the leaves, by themselves, and with the fruit is an incredibly advantageous practice, that helps convert the fruit, helps bring oxygen and hydration to the body also minerals and most importantly for blood building. In the case of avocado leaves versus others, this is especially true.

Traditionally throughout Mexico, the avocado tree’s homeland and 35% of all cultivations, and now through Central and South America, avocado leaf benefits are recognized. A smaller family passed leaf food traditions also exist backing up the new leaf use.

Quercetin and glikosidan are present in the avocado leaf at about 60 – 75%. Quercetin is believed to capture free radicals in the body, which is very preventative of all degenerative diseases.

Cooking the leaves can cause this chemical in the plant to leave.

Leaves of the avocado tree taste bitter but do produce bacteria such as Staphylococcus sp, Pseudomonas sp, sp protect us, escherichia sp and Bacillus sp. Besides, avocado leaves are also believed to cure bladder stones, high blood pressure, and headaches.

The most recognized cure using avocado leaves is for kidney stones. The essential content of the avocado leaf mostly believed to be the alkaloids; helps eradicate kidney stones.

The tea described below is used every morning in combination and additional 3 whole green leaves mashed, blended or heavily chewed throughout the day. Kidney stones should denigrate into sandy material. This herb practice may be discontinued after all sand matter is passed. Taking off the green uncooked, or heated leaf matter daily is recommended.

Should kidney stones be resistant to this cure, I recommend Edgar Casey’s turpentine topical compress. Simply apply warm water to a cloth, (can use a heat pack) one tablespoon turpentine, and compress the area of the kidney while resting.

AVOCADO DISCUSSION

Nutritional Diversity science recommends healing teas, soups, and heated preparations are cooled before ingested and be taken only for healing purposes, teas should not be taken regularly, because of the way they inherently offset the body’s PH.

Avocado leaf tea can be made with seven big avocado leaves in 2 liters of water. Allow boiling for 10 to 15 minutes. The tea will be yellow, orange or red. Drink this tea for 10 days and this will cleanse kidneys and heal debilitating kidney pains.

I like to do this with mango leaves, banana leaves, and a few others..

Nerve pain, stomach pain, swollen airways, and irregular menstruation can also be treated with this tea.

Traditionally in the area of Oaxaca, avocado leaves are used in black bean cooking, for flavor and added nutritional density.

Avocado Seed

There is a popular internet discussion right now on whether or not to eat the seed. While researchers are able to find out that there is a wealth of nutrients in the seed, more so than in the fruit even, many health enthusiasts have different things to say. The California Avocado Commission recommends against seed, consumption, as many others do. On the flipside, there is a wealth of folks out there recommending the seed for consumption, shredding it with a cheese grater, and making viral shares on social media explaining the “advantages of eating the avocado seed.”

Seeds, in general, are the sacred growing and procreation method of the avocado plant/tree. Generally, seeds are highly recommended by Nutritional Diversity, for the reason that they are all very nutritious (som

Avocado seeds in my shaker cup just to make sure they get home, before planting back at the house…routine..  in six months $6 to $12 babies (depending on the food I give my food) for grafting and trading and installing.

e very toxic, in toxic plants,), and normally have more powerful concentrations of nutrients than the other parts of their respective plants.

We don’t do seeds much in NDdiet plans.

Topical Application

Skin Rehabilitation 

Nutritional Diversity science recognizes that city showers, with chlorinated and city processed waters damage the skin, and fight the human optimization effort.

Avocado leaves mashed and applied to the skin, with some water or creamy avocado meat applied to the skin for 15 minutes, can cure some of the worst of dry skin cases.

Avocado leaf mash, and seed powder, is incredibly effective also at cleaning the pores, it is seriously in combination with the meat of the fruit, one of the best things the Nutritional Diversity Top Team has ever tested in our skin trials – which we have been doing very regularly for the past 3 years, and encourage you to do the same, and share your information with us! Those concerned with ingesting the seed can try seed absorption through the skin, without the added wonder of adverse effects from it.

Studies on avocados leaves have shown benefits on a wide variety of afflictions, including cavity support, bone support, back pain, and inflammation reduction.

Because of the avocado’s nutritional absorption assistance values, I eat and recommend one per day, in two halves usually at lunchtime, and morning breakfast time. I put the leaves into smoothies, and I chew them and swallow them with many other leaves while I work on the permaculture farm.

Avocado leaves eaten right of the plant with 10 minutes of chewing, per bite, is most highly recommended. This grade A+++ oxygen in the blood, bone health, bowl “sweeping” and joint support all in one leaf.

Avocado skin, seed, and twig are also recommended indigestible for roughage and numerous health benefits (heavy chewing required, gum and teeth benefit).

Skin and hair mashable using the fresh leaves, and the fruit cream have instantaneous and tremendous benefits to the skin, hair, and skin problems. Topical feeders, humans are able to digest and uptake nutrients through the skin. I do a face topical while I work in the sun, if I am not using gloves I may add some to the back of my hands’ shins if in shorts, etc. The effects are very healthy and drastic at that.

You want to have a couple of avocados on hand at all times. If stomach, or nutritional sickness sets in, many times from athletic supplements, one avocado is the medicine.

Downing some avocado quickly in the athletic competition can immediately relieve many interfering stomach symptoms that sometimes quickly come up, that hinder performance and discourage, and distract. Ginger and yellowish blackish plantain or banana, grapes, and celery can follow if relieve are still needed.

Avocado can help the body deal with protein shakes and herbal supplements a little better. Avocado will put fat on the body if too much is eaten if the dieter is not in a keto diet. It is important to find out how your body uses and relates to the avocado. I myself, don’t eat them with any carbohydrates because they are an opportunity to get into a state of nutritional ketosis if even a short while.

Avocado can relieve small holdbacks from skin problems. As a topical application avocado can bring a small of energy back into the human system, that may be trying to repair or fighting with skin fungus, skin mucus (acne also), skin dryness or dirtiness.

I put some on something eat time I eat one, the effects of cleaning, and nurturing skin are phenomenal. I like to use avocado, aloe, coconut and jackfruit material on my skin to help immensely with scrapes and bruises from wrestling and boxing all the time.

I personally feel like if you put it on your skin (the first step of edible food testing) and immediately you feel great and see great visible results quickly; you are using something, great.

AVOCADO FAQ

Q. Where is avocado originating from?

A. The jury is still out but the avocado tree most likely originates from south-central Mexico.

Q. What form of avocado plant is it?

A. The avocado tree is a plant that grows to 20 m (66 ft), with alternately arranged leaves approximately 12–25 cm (4.7–9.8 in) long.

Q. What are the nutritional contents of avocado?

A. Avocados have several B vitamins and vitamin K, with good content of vitamin C, vitamin E and potassium. Avocados also contain phytosterols and carotenoids, such as lutein and zeaxanthin. Avocados have a variety of fats as well.

Q. Do avocado plants come in different varieties?

A. Yes indeed. Different species have been bred to produce better strain relative to climates and growing conditions.

Q. How does avocado plant look?

A. Typical avocado trees have panicles of flowers with deciduous bracts arising from new growth or the axils of leaves. The flowers are inconspicuous, greenish-yellow, 5–10 mm (0.2–0.4 in) wide. The species is variable because as a result of human selection. The avocado fruit is a single-seeded berry. The pear-shaped fruit is usually 7–20 cm (2.8–7.9 in) long, weighs between 100 and 1,000 g (3.5 and 35.3 oz), and has a large central seed, 5–6.4 cm (2.0–2.5 in) long.

Q. When does the avocado plant blossom?

A. Bloom time is between January and March. The trees sometimes bloom off-season during the year and these flowers occasionally set fruit as well. Some varieties of avocado can bloom and produce fruit during alternate years.

Q. What kind of substances avocado also contain?

A. Avocado fruits contain a variety of fats. 67% of total fat is monounsaturated fat present as oleic acid. Other predominant fats include palmitic acid and linoleic acid. The saturated fat content accounts for up to 14% of the total fat. It is a rich source of energy given such a large fraction of fat content.

Q. How is the breakdown in calories for avocado?

A. 40 grams of avocado fruit contains 64 calories, of which 6 grams is fat and 3.4 grams comes from carbohydrate. There is less than a gram of sugar and almost 3 grams of fiber.

Q. Given such high fat concentration, is avocado good for health?

A. Avocados are full of beneficial fats that keep us full and satiated. Consuming fat serves to make our brain receive a signal to turn off your appetite. Eating fat also slows the breakdown of carbohydrates, which in turn helps to maintain sugar levels in the blood stable.

Q. Is avocado good for the heart?

A. Avocados contain 25 milligrams per ounce of a plant sterol called beta-sitosterol. Consumption of beta-sitosterol and other plant sterols has been known to help keep good cholesterol levels.

Q. Does the consumption of avocado help to keep healthy vision?

A. Avocados contain lutein and zeaxanthin, both of which are concentrated in the eye tissues where they provide antioxidant protection to help minimize damage. In addition, the monounsaturated fatty acids contained in avocados also serve to absorb other beneficial antioxidants, for instance, beta-carotene thus a diet rich in avocado reduces the odds of developing age-related macular degeneration.

Q. What other good benefits does avocado give to bodies?

A. Avocado provides one-quarter of daily intake of vitamin K. Eating a diet with sufficient vitamin K can upkeep bone health by increasing calcium absorption and reducing urinary excretion of calcium.

Q. Does avocado possess anti-cancer properties?

A. Regular intake of folate from avocado has shown positive evidence in protecting the body against colon, stomach, pancreatic, and cervical cancers. Studies also have found that phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells while causing the death of cancer cells. These phytochemicals also promote proliferation of immune cells called lymphocytes.

Q. Does avocado help prenatal health?

A. For a healthy pregnancy, folate contained in avocado is essential and its intake reduces the odds of miscarriage and neural tube defects.

Q. Does eating avocado elevate our mood?

A. Foods containing folate may reduce the risk of depression because folate prevents the accumulation of homocysteine, a substance that can slow circulation and delivery of nutrients to the brain. Excess homocysteine can inhibit the production of serotonin, dopamine, and norepinephrine, all of which play a role in regulating mood, sleep, and appetite.

Q. What precautions should we take towards avocado?

A. Avocado leaves, bark, skin, or pit are documented to be noxious to most animals. The fruit is poisonous to some birds.

Q. How does avocado help in digestion?

A. Avocado consists of 7 gram of fiber and foods with natural fiber can help prevent constipation, maintain a healthy

digestive tract.

Q. How does avocado help in osteoporosis treatment?

A. Avocados contain a substance called saponins which are known to help relieve symptoms in knee osteoarthritis.

Q. Which countries lead in the production of avocados?

A. In 2017, the world production of avocados was 5.9 million tonnes, topped by Mexico with 34% of the total trailed behind by the Dominican Republic, Peru, Indonesia, and Colombia.

Q. Are there other uses involving avocado?

A. Avocado oil can be used for cooking, for moisturizing the skin or hair.

AVOCADO RECAP

As more and more is learned and the info gets out on avocados, the more they go up in price. Avocado prices have been on a steady incline over the last decade.

Avocados are a top ten must-have for a Nutritional Diversity diet.

Avocados are also selected for our initial recommendation in part because today they are harvested from trees, likely planted before GMO. A fruit tree is a type of growing crop that farmers are less likely to use products such as round-up (glyphosate) on.

RELATED MATERIAL

This list would go well digestively with the alligator pear.

1. Hot Pepper
2. Jackfruit
3. Mango
4. Mangosteen
5. Cinnamon
6. Chocolate

Additional Reference

1. Wall ME, Wani MC, Brown DM, Full F, Oswald JB, Josephson FF, Thornton NM, Pezzuto JM, Beecher CWW, Farnsworth NR, Cordell GA, Kinghorn AD. Effect of tannins on screening of plant extracts for enzyme inhibitory activity and techniques for their removal. Phytomedicine. 1996;3:281–285
2. Hashimura H, Ueda C, Kawabata J, Kasai T. Acetyl-CoA carboxylase inhibitors from avocado (Persea Americana Mill) fruits. Biosci.Biotechnol.Biochem. 2001;65:1656–1658
3. Nocter G, Rees D, Young AJ, Horton P. (1991) The relationship between zeaxanthin, energy-dependent quenching of chlorophyll fluorescence, and trans-thylakoid pH gradient in isolated chloroplasts. Biochim Biophys Acta 1057: 320–330

Originally Published on Oct 24, 2016, Updated March 2, 2019