Its green, wholesome and packed with nutrients, an Avocado sets itself apart as a fruit. Primarily most fruits contain vitamins, minerals, and carbohydrates while Avocados are rich in healthy fats (monounsaturated fats). It is estimated that an avocado contains close to 20 vitamins and minerals. Many people ignore this amazingly nutritious fruit due to fear of the fact that it contains fats. They forget that avocados contain healthy fats that aid in making you healthier and don’t contribute to the accumulation of fat reserves in the body.
Though there are many varieties of avocados the most popular one among all is the Hass variety which is creamy and has a smoother texture. Avocados have been found to have various health benefits according to numerous reliable studies published by reputable health magazines. Note that these benefits can be backed scientifically; they are not just mere claims.
The Main Benefits Of Avocados
1) Improves the health of your heart
Most common causes of death in the world can be attributed to heart-related issues. Avocados and particularly avocado oil promotes the health of your heart simply by creating a balance in your blood lipids. This is mainly due to the fact that they contain fatty acids. Avocados consist of close to 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids while the rest is saturated fatty acids.
Avocado is rich in healthy fats i.e. monounsaturated fats are known to block any development of arteriosclerosis. Keep in mind that heart health is extremely important to keep generally feeling and living well. When taken consistently this fruit will ensure that your heart functions healthily. When trying to lose weight most people struggle with which type of fat to consume in order to get the nutrients they need and still prevent the accumulation of fat reserves.
2) Contains more potassium than even bananas
Potassium is a nutrient that many people aren’t getting in enough leading to a myriad of health issues. Studies show that a high intake of potassium reduces blood pressure, a major contributing factor to heart attacks, kidney failure, and even stroke. With this in mind, it’s safe to say that avocados support healthy levels in blood pressure.
High blood pressure is one of those illnesses that make it hard for you to live healthily since it is close to impossible to exercise regularly when pressure fluctuations are unmanaged. The best way to combat high blood pressure even before it takes a toll on your body is by taking an avocado daily. It could save your life! A smoothie containing an avocado and bananas is the best way to infuse your body with more potassium.
3) Avocados are rich in fiber
Avocados contain fiber in relatively large amounts. Fiber is essentially an indigestible plant matter which can contribute to weight loss, reduction in sugar levels and is linked to a reduction in risks of many other diseases. Fiber can be soluble or insoluble. About 25 percent of the fiber contained in an avocado is soluble while the rest is insoluble.
Roughly a 100g serving of avocado can contain about 7grams of fiber. One of the best things about natural fiber is that it helps slow down digestion so that you can consume less food and stay full for longer. This will help suppress appetite and also help fight off cravings for junk and processed foods.
4) The antioxidants in avocados can protect the eyes
Apart from increasing antioxidant absorption from other foods, Avocados are rich in antioxidants by themselves. They include nutrients such as lutein and zeaxanthin, which are crucial to the health of the eye. Studies carried out show that these nutrients lead to a reduced risk of developing cataracts and also macular degeneration, which is mostly associated with the elderly. This indicates that eating avocados should have great benefits for the health of the eye in the long run.
5) Increases the nutritional value of other plant foods you eat
When talking about nutrients we shouldn’t only consider the total amount of food. These nutrients have to be absorbed, moved from the digestive tract and into the body for usage. Some of the nutrients found in foods are fat soluble. This means that for them to be utilized there is need to combine them with fat.
Some of these include vitamins A, D E and K together with antioxidants such as carotenoids. A study conducted showed that an addition of avocado oil to salad or salsa has the potential to increase the absorption of antioxidant by 2.6 to 15fold. So apart from an avocado being highly nutritious, it can greatly increase the value of other plant nutrients you are eating.
This is a perfect reason to always include an avocado when you are eating vegetables. Without it a lot of nutrients that would have been beneficial to you will go to waste.
6) Its extracts can help relieve arthritis symptoms
Arthritis is a common ailment affecting millions globally. Studies conducted have shown that avocado extracts and soybean oil can lower down symptoms of arthritis (arthritis of the bones to be specific, also known as osteoarthritis). Whether only the extracts and not avocado themselves can have this effect remains to be seen.
7) Avocado can help you lose weight
Some evidence points to the fact that avocados are weight loss friendly food. In a study a group that was split into two. One group was given instruction to eat a meal together with an avocado, while the other was given the same meal to eat without an avocado. After eating they were asked some questions relating to hunger and satisfaction. Those who ate avocado recorded a 23% more satisfaction than those that ate without. They also had 28% less desire to take a meal over the next 5 hrs
If this can be true in the long term then having an avocado as part of your meal can help you eat fewer calories therefore giving you an easier time sticking to a diet that is healthy. Since avocados are also rich in fiber and low in carbs, you are likely to promote your weight loss efforts when you incorporate this nutritious fruit in your diet.
8) Avocados are incredibly nutritious and can also be incorporated into most meals
An avocado is also referred to as a super-food which doesn’t come as a surprise given the health properties it has. Avocados are highly nutritious and contain close 20 different vitamins and minerals. Some of the abundant nutrients in an avocado include vitamin K, folate, vitamin C, potassium, vitamin B5, vitamin B and vitamin E among many more.
A 100 gram serving of avocado contains 160 calories, 2 grams of protein and 15 grams of healthy fats. Note that avocados contrary to popular beliefs do not contain any cholesterol or sodium. Apart from avocados being healthy they are incredibly delicious and can be taken alongside various foods. Avocados can be added to salads and various types of recipes. Alternatively, you can just eat them plain by scooping them out.
With all these reasons avocado is an awesome food. Known as a super-food they are loaded with nutrients which many of us are lacking in our modern diet. They are good for weight loss, heart health friendly and not forgetting how tasteful they are.So next time you take a meal you better incorporate that Avocado
Creative ways to include avocado in your diet
Through Fruit Salads
A fruit salad is a great addition to your meals especially if it includes an avocado. Aside from improving the nutritional value of a fruit salad, it also improves the texture of the fruit salad and also substantially boosts taste. A fruit salad is not complete without an avocado
Add avocados to your meals by incorporating them in smoothies
If you are trying to lose weight or just maintain a healthy lifestyle one of the most reliable nutritious ingredients to always include in an avocado. It will make your smoothie creamier, therefore, easier to drink. Let not forget about enhancing the taste and also improving the texture.
An avocado is a great way to make the occasional snack more nutritious
No matter how disciplined you are when it comes to eating. There is no doubt that once in a while you will want to eat chips. The best way to make them nutritious is by including an avocado. Simply cut into small pieces and then eat with your crunchy chips. They will not only be tastier but more nutritious.
Using avocados for external use
Aside from using avocados for food, they can also be used in a variety of other ways including for hair. When your hair feels dry and brittle one of the best natural ways to moisturize it is by using an avocado as a conditioner. Unlike commercial conditioners, it does not have any detrimental side effects on your hair such as breakage and split ends. Al you have to do is just blend the avocado and then gently apply it on your hair then wrap a plastic bag and leave it for thirty minutes.
Additionally, an avocado can also be incorporated into most DIY (Do it yourself) masks that are used to help keep facial skin moisturized and supple. According to numerous reliable studies, including an avocado in facial masks also has antibacterial benefits. Keep in mind that bacteria can wreak havoc on your kin if not properly and swiftly managed.
There is no doubt that the avocado is a nutritional powerhouse packed with the nutrients and goodness you need to remain healthy and also fight off diseases that most people deal with as they get older.