Why Your Brain Loves Avocados!

It was some considerable time ago that avocados leapt into the superfoods chart thanks to the impressive levels of a group of monounsaturated fats that have been shown to provide important anti-inflammatory benefits to our body systems - particularly the cardiovascular system. All manner of new and exciting superfoods have hit the charts since then (goji berries, macqui berries, watermelon seeds, chia seeds, chaga mushrooms - the list goes on) but research into the health benefits of the now-perhaps-overly-familiar avocado continues and this is extremely good news!

A recent study conducted at Tufts University found that the consumption of fresh avocado is an effective way to increase lutein levels in the eyes and brain. Lutein is an anti-inflammatory and antioxidant plant chemical which is found in fruits and vegetables and avocados are a rich source. Researchers found that one medium avocado per day increased lutein levels by 25% in the eyes and progressive improvement on tests that evaluated memory, processing speed and attention levels in the control group (40 healthy adults over the age of 50) leading to a meaningful proposal that the consumption of fresh avocado daily may lead to increased macular pigment density and improved cognitive function in healthy older adults. This study also revealed that lutein levels in the eye more than doubled in subjects that consumed fresh avocados compared to those that took a supplement.

I find myself getting somewhat distressed when people shy away from eating avocados on a regular basis believing them to be fattening because they are rich in fats - nothing could be further from the truth! Not only are they an excellent source of health-enhancing monounsaturated fats and anti-inflammatory and protective plant chemicals, they are also rich in soluble fibre which helps stabilise blood sugar levels, facilitate good digestion and bowel regularity and aid weight control, they are a good source of energy-generating B vitamins and immune-boosting vitamin C, they are rich in essential minerals like magnesium, potassium, iron and copper and they offer a worthy supply of folate for pregnant women which is crucial in the prevention of birth defects. They also have the highest protein levels and lowest sugar content of any fruit and the richness of fat makes them a filling, delicious and nutritious part of a meal or simply as a fast and fabulous snack.

Here are the links to a few of my tasty avocado recipes that offer their unique combination of nutrients and a great deal more:

Stuffed Avocado

Lemon Ginger Chicken

Soft Boiled Eggs with Sweet Potato and Avocado

Crab, Salmon, Avocado, Fennel and Apple Salad

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Are You in the Mood for Love?

Here are a few last minute suggestions on how to make your Valentines Day one to remember without fear of packing on the pounds!

The hormones testosterone, dopamine, oxytocin and serotonin play an important role in mood and desire and what you eat can do more than you might imagine to heighten both for a memorable Valentines Day! Here are some quick, easy and delicious suggestions, most of which can be eaten with your fingers - the last thing you need on the 14th Feb is a load of washing up!

Fresh king prawns painted generously with garlic butter and grilled (what could possibly be the problem with garlic if you are both eating it and it has long been associated with promoting love and arousing desire!)

Slice up some creamy buffalo mozzarella, scatter some basil leaves around (full of libido-lifting nutrients) and lots of sliced, sweet tomatoes (the first tomatoes grown in Europe were called love apples because they were related botanically to the mandrake or love plant which was noted in the Bible for its reputed aphrodisiac qualities). Add a few sea salt flakes, a generous grinding of black pepper and drizzle with olive oil and balsamic vinegar.

Eggs are hard to beat for a quick, easy and delicious snack for two! They are a great source of protein, rich in iron which helps circulate oxygen around your body, creating the kind of energy that you are looking for on Valentines Day and there’s so much you can do with them! Scrambled with smoked salmon (or even more indulgent, with shavings of fresh truffles), Eggs Benedict or Florentine or just soft boiled eggs with toast ‘soldiers’ or steamed asparagus tips to dip in. And it’s not only hen’s eggs - try boiling a few quails eggs, peel them (that’s a job for 2) and hoover them down with a cocktail and a bowl of salted almonds while you are putting other delicacies together in the kitchen!

And while we’re talking eggs, let’s not forget caviar (fish eggs). Caviar packs a real nutritional punch containing almost all the proteins, essential fats, vitamins and minerals required to get those hormones singing! Beluga is expensive but we’re talking one night of the year here and a little goes a long way.  A few slices of brown toast, a spoonful or two of caviar, a couple of glasses of champagne and you might find you’ve lost your appetite for food and moved on!

If you both like getting into the kitchen, why not experiment with fish baked in a parcel. If you’ve never tried it you are in for a treat and keep in mind that studies indicate that historically, those who lived by the sea and feasted regularly on fresh fish and shellfish had impressively-boosted levels of testosterone throughout most of their lives! Place your fish fillet of choice on a large square of foil, top with very finely-sliced onions, crushed garlic, spinach (bursting with zinc, an essential mineral involved in the production of sex hormones), asparagus tips, finely-sliced tomatoes and diced, fresh chilli, season with sea salt crystals and lots of freshly ground black pepper, scrunch the foil to create a loose parcel and bake in a medium oven until the fish is cooked through and the juices are running clear.

And for dessert, well it has to involve chocolate (which has the added bonus of being rich in a chemical called phenylethylamine which plays a vital role when we fall in love and feel passion and levels are believed to peak during orgasm!) How about ‘fingers’ of mango and papaya or whole strawberries dipped in melted dark chocolate or a small, dark, rich chocolate mousse topped with silky smooth double cream – unbeatable!