Food hacks: Dr shares how to cut an avocado for maximum health benefits

If you ask 100 people to cut an avocado into segments, it’s likely you will get 100 variations of how to do it. However, there is only one way to do it in order to gain the most nutritional benefits.

Dr Michael Greger, Fellow of the American College of Lifestyle Medicine, took to his YouTube channel to reveal exactly how people should be slicing their avocados.
Avocados have major health benefits, such as being high in vitamin E and fibre rich.

They are also high in monounsaturated fats, which may help to protect against heart disease and lower blood pressure.

But they also contain two carotenoid eye nutrients that are excellent for eye health, lutein and zeaxanthin, according to Dr Michael.

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Lutein and zeaxanthin filter harmful blue light thus helping to preserve eye health as we age.

But in order to get the most of these incredible eye health benefits, we must be eating our avocados a particular way.

Referencing a study by Kalandar Ameer, Avocados as a Major Dietary Source of Antioxidants and Its Preventative Role in Neurodegenerative Diseases, Dr Michael revealed that “the critical carotenoids are concentrated in the dark green flesh close to the peel”.

Because of this, avocado lovers have been advised to use the “nick and peel” method of chopping up an avocado, recommended by the California Avocado Commission.


Dr Michael next explained that avocados can boost the absorption of of the carotenoid phytonutrients in other vegetables.

This is because carotenoids are fat soluble. However, many of the optimum veggies for obtaining carotenoids are low in fat, for example sweet potato, carrots, lettuce, spinach and leafy greens.

Eating them without any source of fat in the stomach may mean that some of the nutritional value is flushed down the toilet because it is not absorbed.

So, eating a portion of avocado with these other veggies will boost their health benefits, according to the doctor.

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