Besides being the main ingredient of your favorite guacamole dip, avocado is a unique berry fruit that has become very popular in the healthy eating community.
Unlike other fruits that are rich in carbs, avocado is high in fiber and monounsaturated fat and low in sugar, which makes it beneficial in lowering blood cholesterol and losing weight, among other health benefits.
Native to the state of Puebla, Mexico, avocado, or the “alligator pear” is a pear shaped fruit that contains a big seed. Its smooth texture and subtle flavor allow for a number of different flavored dishes. Aside from guacamole dip, avocado can be found in vegetarian cuisine as substitute for meat; as a salad; or it can be added to deserts.
Among many nutrients avocado provides, some of the most commonly known include
Potassium, which regulates blood pressure
B vitamins, the powerful agents in fighting disease and infection
Lutein, which is good for dry eyes
Why Avocados Are One of the Most Nutritious Fruits?
3.5 ounces, or 100 grams of raw avocado contains
Calories 160
Calories from Fat 123
Total Fat 15 g
Saturated Fat 2 g
Trans Fat 2 g
Cholesterol 7 mg
Sodium 0 mg
Dietary Fiber 7 g
With only 1g of sugar, 2g of protein and 17% of vitamin C, avocados are one of the most nutritious fruits.
Abundant in “good” fats, avocados help to regulate cholesterol levels. Additionally, avocados provide all the ingredients needed for your body to better absorb nutrients from other food you consume.
Avocados Are a Superfood As They Provide Many Health Benefits!
Aside from being extremely nutritious, avocados provide a number of health benefits, which is why it is considered a superfood.
Avocados help in reducing blood pressure
Being rich in potassium, even more so than bananas, avocado can help regulate blood pressure, which is one of the most common risk factor for heart attacks, strokes and kidney failure 1 2.
Avocados reduce the risk of heart disease
Avocados are known as one of the fattiest plant foods, with majority of the fat found in avocados being oleic fatty acid. Oleic fatty acid belong to the group of “good” monounsaturated fats that help in heart health protection 3 4.
Avocados provide better metabolic health
Avocados contain 7g of fiber per 100 grams, making it one of the best sources of fiber. With 205% of the fiber from avocado being soluble 5, avocado is a great dietary solution for optimal metabolic health and weight loss 6.
Avocados aid in lowering cholesterol and triglyceride levels
High cholesterol and triglyceride levels are one of the most common risk factors for developing heart disease. Avocados have proved to be beneficial factors in significantly lowering cholesterol 7 8 and triglyceride levels 9.
Avocados help protect the eyes
Avocados can aid in protecting eye health as they contain important antioxidants – Lutein and Zeaxanthin, which are known as the main factors for lowering the risk of common eye problems such as cataracts and macular degeneration. 10 11
Avocados may have the potential to help fight cancer
Even though future studies are needed to confirm the effect of avocados on cancer cells, a 2011 study has shown the positive effect of avocados on side effect of chemotherapy in in human lymphocytes. 12
Moreover, an earlier study shows avocado extract being effective in preventing the growth of prostate cancer cells 13
Avocados improve general health
A study that analyzed dietary habits of 17,567 participants in the U.S. has found that participants who consumed avocado regularly were much healthier than the participants who didn’t eat avocados: “Avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome.” 14
Though Avocados Are Nutrient, They Also Have Some Downsides
Avocados are abundant in healthy nutrients and are generally safe to eat. However, in some cases, they can cause allergies, especially in people allergic to latex. Symptoms include rash, upset stomach, facial swelling and trouble breathing.
Moreover, eating too much avocados (more than one avocado a day) can lead to high calorie intake which contributes to weight gain.
How Do I Know If the Avocado Is Ready to Be Eaten?
In order to test the ripeness of an avocado, squeeze it gently in your hand. If it is soft, nit mushy, it is ripe, and ready to eat. Unripe avocado will ripe in a couple of days. Place it in the refrigerator if you want to slow the process.
Avocados can be eaten raw, seasoned with different ingredients, cooked in a soup, mashed into a dip, or desert. Avocado oil is healthy choice for cooking, and additionally, it provides great benefits for skin and hair care.
You Can Make Avocado Dishes at Home Easily! 3 Avocado Recipes
As avocado provides so many great health benefits and uses, healthy eating community has started to incorporate it in a variety of differently flavored dishes. Here are a couple of healthy and easy avocado recipes for you to try at home.
1. Kiwi avocado smoothie
As smoothies are the quickest and most effective way to get your daily dose of vitamins from fruits and vegetables, here, we suggest a Kiwi Avocado smoothie that is packed with healthy fats, fiber and vitamins C and E. Its rich and creamy texture, and beautiful green color will spark up any morning.
2. Tuna avocado salad
The recipe shows how avocado serves as a perfectly healthy substitute for mayo. Now you can enjoy your healthy tuna mix without worrying about cholesterol or fat.
3. Chicken avocado burgers
elicious and healthy dinner choice with texture so rich that it is a worthy substitute for your regular beef burger.
Despite Its Rich Nutritions, Remember to Let Well Alone!
Although avocado contains a great number of beneficial nutrients, high daily dosages are not recommended due to its high calorie value. Depending on your calorie needs, you should eat not more than 2-5 slices of avocado 2-4 times per week.