The Surprising Truth About Avocados
Summary
TLDRThis video explores the health benefits of avocados, debunking the myth that they're unhealthy due to their high fat content. It highlights that avocados contain healthy monounsaturated fats, particularly oleic acid, and are rich in fat-soluble nutrients which enhance nutrient absorption from other foods. Avocados are also packed with antioxidants like lutein and beta-carotene, vital for skin, brain, and eye health, and reduce inflammation. They contain high levels of the powerful antioxidant glutathione, essential minerals, and beta-sitosterols that benefit cholesterol and blood vessel health. The video also discusses avocados' skin benefits, their role in promoting gut health through prebiotic fiber, and offers tips on storing avocados. While acknowledging that some people may have sensitivities or allergies to avocados, the video asserts that they are beneficial for most people, contributing to overall cardiovascular, mental, and skin health.
Takeaways
- 🥑 Avocados are high in healthy monounsaturated fats and nutrients that improve nutrient absorption from other vegetables.
- 🌱 Hass avocados have 18-30% fat, while Florida avocados have 3-5% fat.
- 🧪 Avocados are loaded with antioxidants like lutein, zeaxanthin, and beta-carotene that benefit skin, brain, eyes, and reduce inflammation.
- 🦠 Avocados are the best plant-based source of reduced L-glutathione, the body's master antioxidant that helps balance the immune system.
- 🥤 Avocados are rich in minerals like phosphorus, magnesium, manganese, potassium, and copper, essential for energy production, healthy bones, muscles, eyes, and brain function.
- 💊 Beta-sitosterols in avocados help balance cholesterol levels and improve blood vessel function for better blood flow and oxygen delivery.
- 🍃 The D-mannoheptulose sugar in avocados stimulates collagen production, benefiting skin, joints, gut lining, nails, hair, and immune system.
- 🌱 Avocados contain prebiotic fiber that supports the gut microbiome and promotes regular bowel movements.
- 🥶 Ripe avocados can be refrigerated to slow ripening, while unripe avocados should be kept at room temperature to ripen.
- 🍃 While organic avocados are ideal, non-organic avocados are generally safe as they are not heavily sprayed with pesticides and herbicides.
Q & A
Why were avocados considered unhealthy during the low-fat craze of the 90s?
-Avocados were considered unhealthy during the low-fat craze of the 90s because they are high in fat, and the prevailing health advice at the time was to avoid fats for better health.
What type of fat is predominantly found in avocados, and why is it considered healthy?
-Avocados are high in monounsaturated oleic acid, a healthy fat that supports the absorption and utilization of fat-soluble nutrients and has beneficial effects on health.
How do avocados enhance nutrient absorption from other vegetables?
-Consuming avocados in a salad improves our body's ability to absorb and utilize nutrients from the other vegetables, thanks to the healthy fats they contain.
What is the difference in fat content between Hass and Florida avocados?
-Hass avocados contain 18 to 30% fat, whereas Florida avocados have a lower fat content of 3 to 5%.
What antioxidants are found in avocados, and what benefits do they offer?
-Avocados are loaded with antioxidants like lutein, zeaxanthin, beta-carotene, and alpha-carotene, which are beneficial for the skin, brain, eyes, and reducing inflammation.
How does the presence of reduced L-glutathione in avocados benefit the body?
-Reduced L-glutathione in avocados acts as the body's master antioxidant, helping to reduce inflammation, balance the immune system, and make it more effective at targeting pathogens without harming the body's own tissues.
What minerals are abundant in avocados and their importance?
-Avocados contain minerals like phosphorus, magnesium, manganese, potassium, and copper, essential for energy production, healthy bones, muscle tissue, and overall body function.
What role do beta-sitosterols found in avocados play in the body?
-Beta-sitosterols in avocados help balance cholesterol levels and improve the functionality of blood vessels, enhancing blood flow and oxygen delivery to cells.
How does the unique sugar found in avocados, D-mannoheptulose, contribute to skin health?
-D-mannoheptulose sugar in avocados stimulates collagen production, essential for healthy joints, gut lining, nails, hair, immune system, bones, and especially skin health.
What are the benefits of the prebiotic fiber found in avocados?
-The insoluble and soluble prebiotic fiber in avocados supports the microbiome, aids in regular bowel movements, and improves overall gut health.
Is it necessary to buy organic avocados to avoid pesticide exposure?
-Avocados are not highly sprayed with pesticides and herbicides, making it less necessary to buy organic. However, organic avocados may have a lower toxic load and possibly higher nutrient levels.
Why might some people not tolerate avocados well?
-Some individuals might not tolerate avocados well due to histamine intolerance, allergies, sensitivities, or issues with certain types of fibers causing gut symptoms. This affects a small percentage of the population.
Outlines
🥑 The Health Benefits of Avocados
This section debunks the myth that avocados are unhealthy due to their high fat content, a belief stemming from the low-fat craze of the 90s. It highlights the health benefits of avocados, emphasizing their high content of healthy fats, particularly monounsaturated oleic acid, and their ability to enhance nutrient absorption from other vegetables. It discusses the different types of avocados, with Hass avocados being higher in fat compared to Florida avocados. The paragraph further explores avocados' nutritional profile, including antioxidants, minerals, beta-sitosterol, and unique sugars that promote skin health and collagen production. It concludes by addressing the proper storage of avocados and their pesticide exposure, suggesting that while organic avocados are preferable, they are not essential due to avocados' low pesticide residue.
🚫 Addressing Avocado Allergies and Intolerances
This section acknowledges that while avocados offer numerous health benefits, including improved cardiovascular health, mental well-being, and anti-aging properties, a small percentage of people may not tolerate them well due to allergies, sensitivities, or histamine intolerance. It explains that such intolerances can arise from a high toxic load, imbalanced gut bacteria, or nutrient deficiencies. The text advises individuals who experience adverse reactions to avocados to either avoid them or limit their intake until the underlying issues are addressed. It encourages solving these root causes to eventually reintegrate avocados into one's diet and reap their health benefits.
Mindmap
Keywords
💡Monounsaturated Oleic Acid
💡Fat-Soluble Nutrients
💡Antioxidants
💡Reduced L Glutathione
💡Minerals
💡Beta-sitosterol
💡Prebiotic Fiber
💡Ripening Process
💡Organic vs. Non-Organic
💡Histamine Intolerance
Highlights
Avocados are high in healthy monounsaturated fats and loaded with fat-soluble nutrients, which actually improve the absorption of nutrients from other vegetables consumed with them.
Hass avocados are 18-30% fat, while Florida avocados are lower in fat at 3-5%.
Avocados are loaded with antioxidants like lutein, zeaxanthin, beta-carotene, and alpha-carotene, beneficial for skin, brain, eyes, and reducing inflammation.
Avocados are the best plant-based source of reduced L-glutathione, the body's master antioxidant, helping to balance the immune system.
Avocados are rich in minerals like phosphorus, magnesium, manganese, potassium, and copper, necessary for energy production, healthy bones, muscles, eyes, and brain function.
Beta-sitosterols in avocados help balance lipid and cholesterol levels, as well as improve blood vessel function and blood flow.
The D-manno-heptulose sugar in avocados helps stimulate collagen production, benefiting skin, joints, gut lining, nails, hair, and the immune system.
Avocados contain prebiotic fiber, both soluble and insoluble, which supports the microbiome and promotes regular bowel movements.
To extend the shelf life of a ripe avocado, refrigerate it; for an unripe one, leave it at room temperature to ripen.
Avocados are not on the "dirty dozen" list and are not highly sprayed with pesticides and herbicides, so organic is preferable but not essential.
A small percentage of people (around 5%) may have an allergy, sensitivity, or histamine intolerance to avocados, causing adverse reactions.
For most people (19 out of 20), consuming avocados helps balance blood sugar, support healthy insulin levels, blood flow, blood pressure, cardiovascular health, brain health, mental health, and anti-aging benefits.
Those with bacterial overgrowth or FODMAP sensitivity may experience bloating and gut symptoms from avocados and should reduce or avoid consumption until the root cause is addressed.
Ideally, after addressing underlying issues, reintroduce avocados to benefit from their health advantages and proper digestion.
The video encourages sharing the information about the health benefits of avocados with others.
Transcripts
today we're talking about the truth
about avocados a lot of people may tell
you that avocados are not healthy
because they're high in fat and that's
actually what I heard growing up in the
90s because we were in The lowfat Craze
and so everybody said well you want to
stay away from fats so any sort of
plant-based food even avocados high in
fat not going to be healthy for us
however what we know today is that
avocados are high in healthy fat
monounsaturated oleic acid and actually
they're loaded with fats soluble
nutrients and consuming avocados in a
salad for example actually improves our
ability to absorb and utilize nutrients
from the other vegetables that we're
consuming them with so avocados are
actually an amazing food for our bodies
and so we look at different types of
avocados you have hos avocados which are
kind of the typical kind of dark ones
the smaller ones that we see um they're
18 to 30% fat Florida avocados are lower
fat they're 3 to 5% % fat so a typical
Florida avocado It's a larger avocado
but in a Florida avocado it has roughly
25 to 50% of the amount of fat that a
Hos avocado contains again healthy fats
there's also avocados are loaded with
antioxidants things like lutein zanthin
betacarotene Alpha carotene all these
keratinoid antioxidants that are great
for your skin your brain your eyes for
reducing inflammation
in your system they're also the best
plant-based source of reduced L
glutathione glutathion is our body's
Master antioxidant there's roughly 19
milligrams of reduced L glutathione per
half of an avocado so it helps
upregulate glutathione in our system and
it actually has a natural source of
glutathione that helps reduce
inflammation and helps balance our
immune system so our immune system is
more specific spe ific at targeting
pathogens bad stuff getting rid of bad
stuff but doesn't Target our own self
tissue so the more balanced we are with
glutathione the more balanced our immune
system is so um avocados are high in
that also you've got a lot of minerals
in avocados things like phosphorus
magnesium manganese pottassium copper
all necessary for energy production
healthy bones healthy muscle tissue
healthy overall structure healthy eyes
healthy brain function so we got the
minerals and then we have beta citro
sterols which are plant steriles right
and they actually help to balance our
lipids our cholesterol levels as well as
improve the overall functionality of our
blood vessels so they help improve the
endothelial lining of the blood vessels
and that allows for better blood flow
better oxygen delivery to all the cells
and the better we bring oxygen and the
better that we bring or pull waste from
cells because of good blood flow the
better we're going to feel and function
so beta Citrus sterols in there there's
also a unique type of sugar called Dem
Mano healos sugar that's in avocados and
that de manoppo sugar actually helps
stimulate collagen production this is
why avocados are one of the best things
for your skin in fact people actually
put avocado and make like a paste and
put it on their skin so the skin the the
Dem Mano heilos as well as the alpha
beta carotenoids Altin zanthin all kind
of seep into the skin kind to get a
direct effect but consuming avocados
actually eating them is going to really
give us great benefits for overall skin
health and collagen production collagen
is needed for healthy joints healthy gut
lining we also need it for healthy nails
healthy hair and um healthy immune
system right so super critical for all
of those and healthy bones and then
number six is Prebiotic fiber there's a
lot of insoluble and soluble fiber
that's in avocados which helps support
our microbiome and helps make you more
Reg
at going number two in the bathroom
right so help so it helps relieve
constipation and helps improve your
overall gut health so when we're looking
to store
avocados if the avocado is getting very
ripe you can put it in the refrigerator
that will actually slow down the
ripening process of the avocado so it'll
make the avocado last longer if the
avocado is unripe and it's hard on the
outside you can actually keep it out and
that will naturally ripen it if you put
it in the refrigerator it it's going to
slow down the ripening process so
depending on when you want to consume
the avocado that's going to tell you
basically should you refrigerate it or
should you not if it's very ripe make
sure you refrigerate it if it's not ripe
don't refrigerate it so that way once it
starts to ripen it will be ready to
consume and if you want it to last
longer again you can put it in the
refrigerator now avocados they're not on
the dirty dozen they're not highly
sprayed with pesticides and herbicides
so should you get it organic I mean
ideally there probably going to be some
benefit to getting an organic but it's
not one of the one of the foods one of
the produce uh items that you definitely
need to get organic so you're going to
be fine using a nonorganic variety of
avocado if you can afford it get the
organic because we just know that
there's going to be a lower a much lower
toxic load uh as a whole or at least a a
a a a small difference in the overall
amount of chemicals that are on it and
perhaps higher amounts of nutrients that
are in there as well so ideally organic
but it's not one of the ones you
absolutely have to because it's not
highly sprayed with dangerous pesticides
and herbicides now there is a percentage
of people that may not cons may not do
well when they consume avocados just
like any type of food avocados are tend
to be higher in histamines so for some
individuals that have histamine
intolerance because typically they have
a high toxic load and they have bad
bacterial balance in their gut those two
the combination of those two and
oftentimes nutrient deficiencies as well
while cause higher amounts of histamine
and and a histamine intolerance those
individuals may not feel well when they
consume avocados also some individuals
just have an allergy or sensitivity to
avocados so if you're one of those
individuals you may want to avoid or
reduce your consumption avocados um it's
roughly somewhere around 5% of the
population that doesn't feel as good
when they're consuming avocados but for
19 out of 20 people they actually
consume those avocados it helps balance
their blood sugar helps support healthy
insulin levels it helps support healthy
blood flow blood pressure and gives them
overall great cardiovascular health
Great Brain Health great mental health
um and great skin and anti-aging
benefits so for most people they're
going to do fantastic with avocados
again there is a small percentage of
people that has an allergy a sensitivity
to them or perhaps a histamine
intolerance or a bacterial overgrowth to
where a certain certain type of fiber
called a fod map uh based carbohydrate
causes more bloating and more um
unwanted gut symptoms for those
individuals they want to reduce their
consumption or avoid altogether the
avocados ideally getting to the root
cause of some of those issues correcting
them and then reintroducing avocado
later so they can get a lot of these
great health benefits by digesting it
properly consuming it and not having
unwanted symptoms when you're consuming
it so hopefully you guys enjoyed this
video please share it with anybody that
you know and you care about and we'll
see you guys in a future video training
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