Lovers of avocados may not realize just how powerful and versatile this veritable superfood really is.For starters, says Gabe Staub, R.D., C.S.S.D., C.S.C.S., performance nutritionist and specialist in Greensboro, North Carolina, it&rsquo;s a nutrient-dense option that can be used in a variety of ways. &ldquo;For athletes trying to maintain a high level of daily calories to meet their performance and training demands, avocados are an excellent food choice that doesn&rsquo;t add unwanted saturated and trans fat.&rdquo; A 30-gram serving (about a quarter of an avocado or two tablespoons) has roughly 50 calories with an average four to six grams of fat. &ldquo;The source of fat is primarily monounsaturated fat,&rdquo; Staub says, &ldquo;which has been shown to promote a healthy heart and vascular system and an anti-inflammatory response, which is beneficial after a gruelling strength workout.&rdquo; Think of these types of fats as internal fire fighters that help put out the body&rsquo;s fires, or the inflammation caused by workouts, which can break down your body.Avocados also contain loads of antioxidants that help fight inflammation and keep your muscles and body working optimally after tough training sessions. They contain good amounts of beta-carotene, cryptoxanthin, lutein, and zeaxanthin, plus 4% of the RDA for vitamins C and E. But where avocados really shine is their ability to increase carotenoid&mdash; antioxidants from orange-yellow plant pigments&mdash;absorption when you combine foods like mixed greens, kale, spinach, and Swiss chard with them. Simply add a bit of avocado in your salad to act as a nutrient booster that can increase the absorption rates of carotenoids by up to six times along with boosting the bioavailability of vitamins like A, D, E, and K.When shopping for whole avocados, Staub recommends holding the avocado in your hand and testing its hardness. &ldquo;If it is firm, it will likely take a few days to ripen and thus increase its flavour. You want to be able to push into the skin of the fruit ever so slightly. You also want to avoid over ripened avocados because they will most likely quickly become brown and lose flavour.&rdquo; Peel the avocado by cutting into it all the way around lengthwise and turn the two halves apart. Take a large knife and slam the heel of the blade into the middle of the seed, then twist and pull it out. Cut into quarters lengthwise, then peel the skin off to preserve all the antioxidant-rich outer flesh.

Green Giant

Avocados: Green Giant

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