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This version of NSU News has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of NSU News, visit news.nova.edu.

This version of SharkBytes has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of SharkBytes, visit sharkbytes.nova.edu.

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Division of Public Relations and Marketing Communications
Nova Southeastern University
3301 College Avenue
Fort Lauderdale, Florida 33314-7796

nova.edu/prmc

SharkBytes Archives

Contact

Division of Public Relations and Marketing Communications
Nova Southeastern University
3301 College Avenue
Fort Lauderdale, Florida 33314-7796

(954) 262-5353
(800) 541-6682 x25353
Fax: (954) 262-3954
communications@nova.edu

Check out the Amazing Avocado

Submitted by Marilyn Gordon, Ed.D., RD, CSSD, LDN

Registered Dietitian, Certified Specialist in Sports Dietetics, Licensed Dietitian/Nutritionist

avocadoOnce shunned due to the popularity of low fat and fat free diets, the avocado has made a comeback and deserves to be appreciated for the super fruit that it is. The predominant fatty acid is monounsaturated. This fat is popular in Mediterranean diets and known to improve the lipid profile by lowering the LDL (lousy) cholesterol while maintaining healthy levels of the HDL cholesterol.  This promotes a healthy cardiovascular system.

Fat is needed in the diet to carry and absorb fat soluble vitamins, phytochemicals, and carotenoids. Fat provides a smooth mouth feel and enhances satiety. One Florida avocado will yield approximately 2 cups of fruit once it is peeled and removed from the heavy seed.

The 2 cups provides:

  • 485 calories
  • 26 grams carbohydrate
  • 40 grams fat (55% monounsaturated)
  • 6 grams protein
  • 20 grams fiber

Additional nutrients provided are folic acid and potassium; both famous for reducing the risk of heart disease. Vitamins A, C, and E are abundant and all 3 are powerful antioxidants, reducing free radical damage and our risk of cancer, heart disease, and immune system disorders.

A ripe avocado is delicious with a squirt of lemon juice and black pepper. Most people have only eaten avocado as the main ingredient in Guacamole but since it is versatile, it can be added to a smoothie to produce a creamy drink, sliced as an addition to a sandwich, or mashed and used as a substitute for mayonnaise.