Super Foods

History

The avocado is often mistakenly considered a vegetable, but it's actually a fruit. The oldest archeological evidence of human consumption of avocados dates back almost 10,000 years ago in the Coxcation region of Puebla, Central Mexico.

From there its cultivation and usage spread throughout North and South America and then to Europe and the rest of the world.

Health Benefits

Avocados have more calories than almost any other fruit on the planet and it's also one of the few fruits with a measurable fat content. Now, at first glance this all may sound like a bad thing, however many health experts state that by adding small amounts of avocado to your daily diet, it can greatly enhance your overall health.

The fat content in avocados is a monounsaturated fat called Oleic Acid an omega 9 fatty acid, which studies have shown helps to lower LDL cholesterol (the bad kind) and raise HDL cholesterol (the good kind). Eating avocados regularly also helps to lower triglyceride levels in your blood and may be helpful in preventing Diabetes.

They are also a high source of a phytochemical called Beta-Sitosterols, a substance that plays a key role in lowering blood cholesterol levels and if you're a male, you'll be interested to know that Beta-Sitosterols are helpful in maintaining a healthy prostate.

Avocados contain more potassium than bananas and recent studies have shown that people who consume potassium rich foods have a significantly lower risk of high blood pressure and related diseases such as heart disease and strokes.

They are also high in folate, a nutrient that helps to prevent birth defects of the brain and spinal cord. In addition, avocados contain the minerals iron and magnesium, and vitamins A, C, E, B6, as well as the carotenoids Beta-Carotene and Lutein which help to maintain healthy vision as you age. It's also interesting to note that avocados have a higher protein content than any other fruit.

Preparation and Usage

Unlike most fruits, avocados only begin to ripen after they have been picked and a green avocado will ripen in a few days at room temperature. They should be served raw since they have a bitter taste when heated, so it's a good idea to add them to dishes after they are cooked.

Just one word of caution for those on blood thinning medications - the natural oils in avocados seem to partially prevent this class of drugs from working in some individuals, so it's best to check with your doctor before adding them to your diet.

So as you can see, there is no longer any reason for you to fear the fat in avocados - and by making this nutrient dense fruit a regular staple in your diet, you'll feel fit and fabulous in no time!

Quinoa is fast becoming what many health experts are calling "the super grain of the future", because of the fact that it is such a rich source of balanced essential nutrients.

History

But despite this present day claim to fame, Quinoa was once a very important food staple of the Inca empire thousands of years ago.

It was so revered by the Incas that they called it "Mother Grain" and they fueled entire armies on long marches into battle on what were called "war balls", consisting of a mixture of Quinoa and fat.

Health Benefits

Quinoa is one of the best sources of plant based protein in the world, containing all of the nine essential amino acids that humans must obtain from their diet and it is particularly high in the amino acid Lysine, which is limited in the vegetable kingdom. 1 Cup of Quinoa contains 7 grams of protein.

It also contains high amounts of the nutrients phosphorous, calcium, magnesium, zinc, iron, vitamin E, manganese, the B-complex vitamins and fiber.

Preparation and Usage 

Quinoa comes in a variety of colors such as pale yellow, orange, red, purple and black - with the nutrient content varying only slightly with each. It is prepared much the same way as rice (2 cups water to 1 cup Quinoa, bring to a boil and simmer for 15 minutes), and can be used as a side dish in place of other starchy foods.

Because it tastes somewhat bland, Quinoa can be added to most dishes such as soups, salads, pastas and stuffing and it will take on and enhance the flavor of the main dish.

When preparing to cook Quinoa, make certain that you wash it thoroughly first under running water, as it contains a protective outer coating called Saponin, which if left intact will give it a bitter taste.

Like all live whole foods, Quinoa loses it's nutritional value over time, so its best to store it in an airtight container in the refrigerator.