Avocados are grown in warm climate like Mexico and South American Countries, this super healthy fruit boasts lots of health benefits.
As nutrition-dense fruit, they contain substantial monosaturated fat ( which accounts for the creamy and smooth taste) and more than 20 minerals. One avocado contains 300 calories, almost 6 grams of fat, 3.4 grams of carbohydrate, less than a gram of sugar, almost 3 grams of fiber and almost 1 gram of protein, they are also a chief source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenicacid, magnesium and potassium. They also provide lutein, beta-carotene and omega-3 fatty acids. Based on the nutrition facts, avocados are the best food to put on dining table. Their health benefits range from heart-protection to anti-depression. Let’s take a close look at how it works in our body:
Health Benefits of Avocados:
High in fat, people would mistake it as a food to avoid. Contrarily, the healthy fats in avocado can create satiety and stop people from overeating. On top of that, avocados are low in carb too, incorporate it into you diet will only assist your weight loss efforts.
Avocado is rich in Vitamin K, a key mineral that helps increase calcium absorption, thus promote bone health.
Folate in avocado help to fight depression as folate can prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
Excess homocysteine will interfere with the production of the serotonin, dopamine, and norepinephrine, which regulate mood, sleep and appetite.
Great for eyes
Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues of eyes, where they provide antioxidant protection to help minimize damage, including from ultraviolet light. antioxidants also help to reduce risk of cataracts and macular degeneration.
Promote Heart health
Avocado contains more potassium than bananas. Diet linked with high potassium is proven to reduce blood pressure, a condition that can lead to heart attack and strokes.
Best food for pregnant women
Folic acid in avocado provides best protection for would-be mom and the unborn baby. 45mcg folic acid in avocados can prevent birth defects like spina bifida and neural tube.
Maintain stable blood sugar
Monosaturated fats in avocados can prevent blood sugar spike after meal, thus improve insulin resistant. In the long run, this leads to better-controlled blood sugar .
Not only creating feeling of fullness, avocados are good at regulating cholesterol level. It reduces LDL and increases HDL, effectively promoting heart health.
Preparation of Avocado
You can only eat avocado when it’s ripe. Avocados we buy from grocery are usually hard and green, in 1 or 2 days, it will turn soft and dark, that is when it’s ready to eat.
You can cut it up and blend it with yogurt, then spread on your toast or pita .
Blending it with milk, blueberry and banana, you get excellent healthy smoothie that boost potassium and Vitamin K.
Egg and avocado breakfast sandwich with low-fat slice of cheese? You bet. High in protein, healthy fats, calcium, no better breakfast than this combination!
Avacado salad. Toss whatever you like in this salad, diced tomato, beans, cucumber, watermelon, radish….. the list can be as versatile! Skip high fat dressing in this salad. Olive oil( with white vinegar and pepper), or yogurt will help make it a feast!