The numerous avocado health benefits are the reason for it becoming one of the most popular fruits. This superfood has a delicious sweet and savory flavor that can be enjoyed by itself or by incorporating it into several different dishes. Avocados are an excellent source of healthy monounsaturated fatty acids. This nutrient-dense food is rich in loads of minerals and vitamins.
Avocado Health Benefits
Adding avocado to your diet lowers the risk of diabetes, heart disease and obesity. It also aids weight loss, boosts energy, skin and hair health. This delectable fruit is a potent source of vitamins B-6, K, E and C. Avocados also contain magnesium, folate, niacin, potassium, pantothenic acid and riboflavin. Moreover, it also contains omega-3 fatty acids, beta-carotene and lutein.
Avocados are essential for a healthy diet. This fruit is packed with healthy fats, which help curb appetite by keeping you full for longer. Eating avocados support skin health and promote the absorption of fat-soluble minerals, vitamins and nutrients. The intake of fat helps breakdown carbohydrates, which support blood sugar level stability.
Avocado for Eyes
Avocados are rich in phytochemicals, namely zeaxanthin and lutein, which are naturally present within the eye tissues to provide ample antioxidant protection for damage reduction. Adding avocados to your diet helps minimize damage to your eyesight.
Monounsaturated fatty acids found in avocados also promote the absorption of fat-soluble antioxidants, for instance, beta-carotene. Therefore, avocados can possibly help lower the risk of age-related macular degeneration.
Immune System Booster
Did you know you can improve the immune system just by adding certain foods to your diet? Avocado is one such food. It is a rich source of Glutathione, a robust antioxidant that promotes immunity, vital for lymphoid cells.
Avocados are also loaded with vitamin C, A and E, which are essential for strengthening the immune system. Carotenoids, for instance, zeaxanthin, lutein and beta-carotene, found in avocados, make them a powerhouse of antioxidants. Thereby making this fruit excellent for bolstering the immune system and keeping diseases at bay.
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Foods to Avoid Heart Disease?
According to the American Heart Association, avocados are one of the best foods to reduce the risk of heart disease. The monounsaturated fatty acids within avocados benefit the heart by preventing thrombogenesis and the formation of atherosclerotic plaque. It further lowers triglyceride and cholesterol levels.
Since avocado is naturally cholesterol-free, it makes for an excellent substitute for mayonnaise and butter. However, it is rich in calories and, therefore, should be eaten in moderation.
Will Avocado Lower Your Cholesterol?
The high monounsaturated fatty acid content in avocados allows the reduce low-density lipoproteins and elevation of high-density lipoprotein in individuals suffering from hypercholeseterolemia. The former can lead to clog arteries, while the latter works hard to prevent this from happening.
Avocado for Bone Health
Did you know avocado is beneficial for bone health? Loaded with roughly 25% of the daily recommended vitamin K intake, this fruit is essential for the improvement of vitamin D and calcium. The presence of vitamin K allows bones for maximum calcium absorption while minimizing calcium secretion through urine.
How Avocados Help in Pregnancy?
Avocado is good in pregnancy as it is packed with vitamin B6 and C, potassium and folate, which promotes brain growth, baby’s tissues as well as curbs morning sickness. In traditional Chinese medicine, avocados are excellent not only for the baby but also for fertility.
In a study published in Nutrients 2016 journal, it was observed, since pregnant women tend not to consume enough potassium and folate, therefore, they can benefit from avocados. This delicious fruit is rich in lipid-soluble antioxidants, fiber and monounsaturated fats, which are essential for pregnant women’s health, lactation and birth outcome. Since the mother’s diet can have a massive impact on the baby’s health during lactation, therefore, it is crucial to eat avocados during this process.
How Avocado Helps to Lose Weight?
Avocado for weight loss works exceptionally well, as it contains a hefty amount of fiber. Just half an avocado can provide 17 percent of the daily fiber intake. Fiber is essential for curbing unwanted hunger pangs. Moreover, it allows you to eat less and feel full for longer by releasing appetite-suppressing hormones and slowing down the digestion of food. So the next time you feel your stomach growling, instead of turning into an out of control foodie, eat an avocado instead.
The best part about this fruit is, unlike any other fruits, you can eat it in various versatile ways. Feeling peckish? Here are two ways you can enjoy avocados:
Avocado and Egg Toast Recipe
- ½ teaspoon red chili flakes
- Salt and pepper to taste
- 2 eggs however you like, fried, boiled, poached or scrambled
- 2 bread slices
- 2 tbsps. cilantro
- 1 avocado
- Peel and pit avocado.
- Chop cilantro.
- Toast slices until golden brown.
- Take a bowl and mash avocado. Now combine spices and cilantro.
- Spread half the mixture on each toast.
- Place egg on top and enjoy.
Avocado Salad Recipe
- 1 large cucumber
- 1 pint cherry tomatoes
- ½ small red onion
- 1/3 cup feta cheese
- ¼ cup chopped fresh cilantro
- 2 medium-size avocados
- 1 tbsp. extra-virgin olive oil
- Pink salt to taste
- ½ tbsp. black pepper
- 1 tsp. Garlic paste
- 3 tbsp fresh lemon or lime juice
- 2 tsp. Honey or stevia (optional)
- Cut onions into thin slices.
- Cut tomatoes into half.
- Peel and pit avocados.
- Chop cilantro.
- Slice cucumbers.
- In a bowl, add olive oil, salt, black pepper, garlic paste, lemon juice and sweetener. Mix well. Now toss all ingredients, give it a good stir, add feta cheese on top and enjoy.
Tip: to take out the harshness from onions, cover them with cold water for a while before adding to the salad.