The Mighty Avocado

Did you know that three of the best sources of Fat come from fruits? Coconut, Olive, and Avocado all have impressive Fat profiles essential for the human body to function. In addition, while providing immense nutrition, the avocado has the amazing ability to reduce inflammation and the diseases accompanying swollen tissue within the body. Although there is a public health scare and witch hunt against fat, it is completely untrue and unfounded with regard to these three fruits, with nuts, wild/grass-fed meats, organic butter, and eggs in tow. Eating the wrong fats from vegetable oils, grain-fed meats, processed, and hydrogenated fats is the real problem. And…




The Avocado gets a bad rap from too high in fat. And, while it’s true that it is a high-fat food, getting about 85% of its calories come from fat, the fat contained in avocado is provides numerous research-based health benefits, namely:


- Copious amounts of Vitamins C, E, and B, zinc, calcium, magnesium, phosphorous, and folic acid (5)

- Contains twice as much potassium as bananas (5)

- Mucho Fiber

- Major Anti-Cancer Benefits

- Massive Carotenoid profile providing antioxidant benefits, very beneficial for the eye, and anti-inflammation

- Phytosterols, which manage lipid profiles, lower harmful cholesterols, and reduce inflammation such as arthritis and atherosclerosis.

- Oleic Acid: a Monounsaturated Fatty Acid (MUFA): beneficial for digestion and absorption of key nutrients.

- Polyhydroxylated fatty alcohols reduce skin damage, and are also anti-inflammatory.


It’s true; the Avocado is indeed the superpower of fruits.


Oleic Acid

“MUFA’s are pretty impressive with regard to their benefits: improved insulin sensitivity, enhanced glucagon response, decreased cholesterol levels, and preventing oxidative damage associated with aging and most degenerative diseases.” (7)



No single category of nutrients in avocado is more impressive than carotenoids. (3)

People consuming diets rich in carotenoids from natural foods, such as fruits and vegetables, are healthier and have lower mortality from a number of chronic illnesses (1)


A 2005 study investigated whether addition of avocado fruit or oil, as lipid sources, would enhance carotenoid absorption in humans. The study found that the addition of both avocado fruit and oil significantly enhanced the subjects' absorption of all carotenoids tested (α-carotene, β-carotene, lycopene, and lutein). (2)



It is beyond question that the Avocado is one of the major leaders in reducing inflammation. Systemic Inflammation is a leading cause of many diseases of the arteries, organs, and lungs. First course is to eliminate inflammatory foods: grains, sugars, and vegetable oils.



Anti Cancer

The anti-cancer properties of avocado are definitely related to its unusual mix of anti-inflammatory and antioxidant nutrients. In cancer cells, avocado works to increase oxidative stress and shift the cancer cells over into a programmed cell death cycle (apoptosis), lessening the cancer cell numbers. In other words, avocado appears to selectively push cancer cells "over the brink" in terms of oxidative stress and increase their likelihood of dying, while at the same time actively supporting the health of non-cancerous cells by increasing their supply antioxidant and anti-inflammatory nutrients.” (3)


Great Ways to Get Avocado in Your Diet

- Sliced up with eggs and meat in the morning

- In Guacamole (make your own or buy one without preservatives)

- In a fresh made salad dressing

- Sliced with your salad

- Cut one in half and stuff it with chilled shrimp, crab, and scallops

- Leavitt may 2013




1. A. T. Diplock1, J.-L. Charleux, G. Crozier-Willi, F. J. Kok, C. Rice-Evans, M. Roberfroid, W. Stahl, J. Vina-Ribes.

Functional food science and defense against reactive oxidative species, British Journal of Nutrition 1998, 80, Suppl. 1, S77–S112

2. Unlu N, et al.; Bohn, T; Clinton, SK; Schwartz, SJ (1 March 2005). "Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil". Human Nutrition and Metabolism 135 (3): 431–6. PMID 15735074.

3. WH Foods

4. The role of carotenoids in human health. Johnson EJ .Nutr Clin Care. 2002 Mar-Apr;5(2):56-65.

5. Wikipedia: Carotenoids, Phytosterols, Polysterols, Avocado

6. Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells.

Rosenblat G, Meretski S, Segal J, Tarshis M, Schroeder A, Zanin-Zhorov A, Lion G, Ingber A, Hochberg M.

Arch Dermatol Res. 2011 May;303(4):239-46. doi: 10.1007/s00403-010-1088-6. Epub 2010 Oct 27.

7. Mark Sisson: The Primal Blueprint