News & Columns > Michael P. Neufeld > Additional Beneficial Carotenoids Found in California Avocados (Guacamole Recipe)

Additional Beneficial Carotenoids Found in California Avocados (Guacamole Recipe)

UCLA Research Advises Consumers to Nick and Peel Avocados

By Michael P. Neufeld
Monday, November 2, 2009

San Bernardino Mountains, CA - For years, San Bernardino Mountain residents were told to avoid the avocado because of its high caloric and fat content. But new research by the University of California, Los Angeles (UCLA) researchers suggest consumers take a second look at avocados.

The nutritional benefits of California avocados have been the subject of a recent UCLA research project. (Photo by California Avocado Commision.)

True, avocados contain a roughly 730 calories and about 30 grams of fat. But despite those drawbacks, nutritionists suggest adding a little avocado to your diet each day packs a beneficial punch that outweighs the fat and calories.

The UCLA research published in the Journal of Agricultural and Food Chemistry, identified four additional carotenoids in the California Hass avocado, which had not been quantified until this study, according to a news release issued by the California Avocado Commission.

In addition, the researchers reported that the total carotenoid concentrations were greatest in the dark green flesh of the avocado closest to the peel. Carotenoids are a class of phytonutrients. Phytonutrients are thought to help prevent many chronic diseases.

The research, led by David Heber, M.D., Ph.D., Director of the UCLA Center for Human Nutrition, studied California Hass avocados harvested in January, April, July and September 2008 from San Luis Obispo, Ventura, Riverside and San Diego and analyzed the fruit for total fat content, fatty acid profile, carotenoids and vitamin E.

California produces more avocados each year than any other state. (Photo by Sharp Farm Management.)

Avocados are virtually the only fruit that has monounsaturated fat, the fruit also contributes polyunsaturated fat (0.5 grams poly- and 3 grams mono- per 1 oz. serving). According to the American Heart Association, mono- and polyunsaturated fats (good fats), when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease.

"Consumers should be reassured that avocados from different growing areas in California have a remarkable constancy of carotenoid content per gram of fat during the growing season," said Heber. "And, that they can get the most nutrients out of an avocado by peeling the fruit before slicing it in order to capture the maximum amount of carotenoids from the darker green flesh found directly under the skin."

The carotenoids that were uniquely characterized in California Hass avocados through this study include trans neoxanthin, neochrome, lutein-5, 6-epoxide and chrysanthemaxanthin. The scientists also confirmed the presence of lutein, zeaxanthin, b-cryptoxanthin, a-carotene and b-carotene.

The researchers noted that California Hass avocados grown in different regions of California have a similar phytochemical profile. However, there are increases in both total fat and carotenoids in fruit harvested later in the season. Ninety-five percent of American avocado production is located in California.

This research was supported by the California Avocado Commission through an unrestricted educational grant.

Guacamole made with California avocados (Photo by California Avocado Commision.)

GUACAMOLE RECIPE

Ingredients

4 ripe, Fresh California Avocados, seeded and peeled

2 Tbsp. lemon juice

1 clove garlic, crushed

1 tomato, finely chopped

¼ cup finely chopped onion

1/8 tsp. ground cumin

3 drops hot pepper sauce

Tortilla chips

Directions - Serves 8

1. Using a fork, coarsely mash avocado with lemon juice and garlic.

2. Stir in remaining ingredients to blend.

Guacamole is best made as close to serving as possible. For short-term storage, seal in an airtight container with a piece of plastic wrap directly against the surface of the guacamole.

• Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition Information Per Serving: Calories 150; Total Fat 13 g (Sat 2 g, Trans 0 g, Poly 2 g, Mono 8 g); Cholesterol 0 mg; Sodium 10 mg; Potassium 452 mg; Total Carbohydrates 9 g; Dietary Fiber 6 g; Total Sugars 1 g; Protein 2 g; Vitamin A 141 IU; Vitamin C 13 mg; Calcium 16 mg; Iron 1 mg; Vitamin D 0 IU; Folate 78 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 2%; Vitamin C 20%; Calcium 2%; Iron 4% *Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Serving Suggestions: Garnish as desired and serve with tortilla chips.

This article was first published on Sunday, November 1, 2009 at 9:05 am. This article has been viewed 351 times.

Michael P. Neufeld, Senior News Editor, is a graduate of the Dwight Bentel School of Journalism at San Jose State University. His first job out of San Jose State was with the Associated Press in Los Angeles as overnight Radio Editor. Prior to joining RIMOFTHEWORLD.net, Neufeld was editor of two weekly newspapers—THE MOUNTAIN NEWS and CRESTLINE COURIER-NEWS. He also has experience as editor of an employee newspaper for a major utility company and during his tenure as executive director of the San Jose State University Alumni Association served as faculty advisor to the association's monthly newsletter. He also spent eight years in commercial radio doing everything from news to advertising sales and writing commercials to being an announcer and on-air personality. Neufeld is actively involved the mountain communities including serving as master of ceremonies for the Arrowhead Arts Music Festival held each summer.

The views expressed in this article do not necessarily reflect those of RIMOFTHEWORLD.net. This column is copyrighted by Michael P. Neufeld.