Connect with us

Thai Life

Avocado: Earth’s magical fruit



PHUKET: Returning back to the island from a holiday in Chiang Mai with five kilograms of Thai avocado is truly a nutritionist’s version of bringing souvenirs home.

This fruit is without doubt at the top of my ‘favorite foods’ list for health and taste. Right now, all avocado fans in Thailand are blessed as the Thai avocado season is in full swing and they have been ripening well.

Despite keeping some of these avocados next to bananas in a box, so far they all have turned out well, taste amazing and are a fraction of the cost of the imported varieties. So it is time to stock up, enjoy them now and freeze as much as possible, guacamole style, while the good times last.

Health Benefits of avocados

What do the clinical studies tell us? A simple PubMed search will deliver a vast array of clinical studies on the health benefits of avocados.

The result of the National Health and Nutrition Examination Survey [NHANES] 2001–2008 says that: “Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults.

“Avocado consumers tend to consume significantly more of key shortfall nutrients—dietary fiber, vitamins K, and E, potassium, and magnesium—in their diet than non-avocado consumers.”

Good for your heart

The high carb, low fat standard western diet full of breads, pasta, starchy carbohydrates, which is still to some degree recommended by many conventional nutritionists, is in my opinion a disaster for most people. Good fats like those in avocado are essential to health and critical to every diet as agreed by the following finding:

“Studies suggest that avocado-enriched diets have a positive effect on blood lipids compared to low-fat, high carbohydrate diets or the typical American diet.”

Inflammation is slowly getting recognized as being at the root of many diseases like heart disease and the humble avocado could play a significant role in putting out those fires.

“Avocado oil decreased hs-CRP levels [an inflammatory marker], indicating that inflammatory processes were partially reversed,” the same report said.

Will not make you fat

Fortunately many people today have come to accept that a low fat diet is a disaster for health. One reason is that fats make hormones and are an integral part of the cell wall so they are our building blocks.

Fats do not have to make you fat, on the contrary they can help you lose weight by helping fat loss hormones and through simply making you feel full and satisfied after eating, unlike eating sugar and too many processed carbohydrates such as breads, pastas that convert to sugar quickly making you feel hungry soon after eating.

According to a key study, “avocado consumers have higher HDL-cholesterol or good cholesterol, lower risk of metabolic syndrome, lower weight, BMI, and waist circumference than non-consumers.”

Additionally, “the subjects did not gain weight when avocados were added to their habitual diet.”

So if you want to reduce that waistline then do yourself a favor and add an avocado to your meal each day.

Boost brain power

This may be news to many people but David Perlmutter, author of Grain Brain, revealed the following important information in last January’s issue of Scientific American magazine:

“The brain thrives on a fat-rich, low carbohydrate diet, which unfortunately is relatively uncommon in human populations today.

“Mayo Clinic researchers showed that individuals favoring carbohydrates in their diets had a remarkable 89 per cent increased risk of developing dementia in contrast to those whose diets contained the most fat. Having the highest level of fat consumption was actually found to be associated with an incredible 44 per cent reduction in risk of developing dementia.”

“‘Good’ fats include monounsaturated fats, found abundantly in olive oil, peanut oil, hazelnuts, avocados and pumpkin seeds, and polyunsaturated fats both omega 3 and omega 6, which are found in flaxseed oil, chia seeds, marine algae oil and walnuts.”

So hopefully I have sold you on the benefits of a daily avocado if you were not already a convert.

Some ways to enjoy this amazing high fat fruit

  • Try a breakfast with avocado, a handful of nuts and seeds which have ideally been soaked in water overnight to make them more digestible plus add some fruit for a perfect start to the day.

  • A salad is lacking something without avocado.

  • Avocado makes great salad dressings with the other great fat olive oil plus some lemon, sea salt, pepper, mustard and garlic.

  • Make green smoothies with avocado by adding green vegetables and some other fruit. A pinch of the non-sugar herb stevia will make it even sweeter.

  • Make your own healthy guacamole with cut vegetables as a great appetizer.

  • Or simply a great snack is half an avocado with lemon, pinch of sea salt and pepper.


— Craig Burton


Get more from The Thaiger

Join the conversation and have your say on Thailand news published on The Thaiger.

Thaiger Talk is our new Thaiger Community where you can join the discussion on everything happening in Thailand right now.

Please note that articles are not posted to the forum instantly and can take up to 20 min before being visible. Click for more information and the Thaiger Talk Guidelines.

Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

Follow Thaiger by email:

Crime2 hours ago

Court issues arrest warrant for Sia B’s father, the ‘real owner’ of Mountain B

Thailand3 hours ago

Thailand News Today | Tourism minister joins Full Moon Party on Koh PhaNgan

World3 hours ago

Monkeypox variants renamed to avoid offending people

Sponsored12 hours ago

British International School Phuket: Reflecting on 25 years of world-class education

Tourism3 hours ago

Thailand ranks as fourth most popular destination among Chinese travellers

Crime4 hours ago

Thailand sentences musician to 6 years for royal defamation

Central Thailand4 hours ago

Thai doctor slaps a 3 year old for swearing & refuses to treat him

Join the conversation on the Thaiger Talk forums today!
Thailand4 hours ago

Thailand records fifth case of monkeypox in Thai woman

Guides5 hours ago

Why you should visit a wellness retreat in Thailand

Thailand5 hours ago

Govt take a trip to the shroom to help Thailand’s depressed

Chiang Mai6 hours ago

E. coli contamination found at popular waterfall in Chiang Mai, northern Thailand

Travel6 hours ago

Impressive beachfront hotels to book in Phuket

Crime6 hours ago

Thai temple man charged with murder of alleged would-be robber

Travel6 hours ago

5 incredible beaches in Phuket to visit in 2022

Travel6 hours ago

Board game cafes in Bangkok to unleash your competitive streak

Cannabis6 hours ago

Cannabis is illegal on Khao San Road, officials call for crackdown

Thailand11 months ago

Morning Top Stories Thailand | Police to end protests, Human Trafficking | September 14

Thailand1 year ago

Thailand News Today | Thai Airways in rehab, All go for Songkran | March 4

Tourism1 year ago

Phuket’s nightlife. Yes, bars and clubs are still open | VIDEO

Phuket1 year ago

Thailand News Today | Covid passport talks, Thai Airways heads to court | March 2

Tourism1 year ago

Phuket Thai food treats you need to try | VIDEO

Thailand1 year ago

Thailand News Today | Bars, pubs and restaurants ‘sort of’ back to normal | Feb 23

Tourism1 year ago

In search of Cat & Dog Cafés in Phuket Town | VIDEO

Thailand2 years ago

Thailand News Today | Gambling crackdown, Seafood market to reopen, Vlogger challenge | Jan 21

Thailand2 years ago

Thailand News Today | Covid testing for visas, Business impact, Vaccine approval | January 19

Thailand2 years ago

Thailand News Today | Weekend Bangkok bombs, Thailand fires, Covid update | January 18

Thailand2 years ago

Thailand News Today | Stray car on runway, Indonesian quake, 300 baht tourist fee | January 15

Thailand2 years ago

Thailand News Today | Governor off respirator, sex-trafficking arrest, condo prices falling | January 14

Thailand2 years ago

Thailand News Today | Chinese vaccine, Thailand ‘drug hub’, Covid update | January 13

Thailand2 years ago

Thailand News Today | Bangkok may ease restrictions, Phuket bar curfew, Vaccine roll out | January 12

Thailand2 years ago

Thailand News Today | Covid latest, Cockfights closed down, Bryde’s Whale beached | January 11