Avocado commonly known as Persian American is powerful superfood. Avocados are packed with disease fighting antioxidants, good fats and almost all vitamins and minerals you could possibly need.
This fruits are used in many classic Mexican, Central American and South American dishes including salads, tacos and guacamole. Due to its rich nutritional content and numerous health benefits avocados are very popular in health and wellness community.
Avocado For Health Benefits
Supports Brain Function
Avocados are good source of healthy fats that are good for brain and overall well being. They maintain healthy neural activity and may prevent cognitive decline.
Supports Heart Health
High potassium content in avocados lowers blood pressure and reduces risk of heart disease, stroke and hypertension. Their monounsaturated fats also improve overall cardiovascular health by lowering bad cholesterol and raising good cholesterol.
Controlling Diabetes
Avocados have low glycemic index meaning they have little impact on blood sugar levels despite their creamy texture. This makes them suitable fruit choice for individuals controlling diabetes.
Boosts Eye Health
Avocados in high antioxidants like lutein and zeaxanthin reduce incidence of cataracts and age related macular degeneration thus improving eye health. This antioxidants protect eyes from harmful UV radiation and other environmental factors.
Pregnancy Nutrition
Avocados provide important nutrients like folate which is important for fetal development during pregnancy. Adequate folate intake helps protect brain and spinal cord from birth abnormalities.
Cancer Prevention
According to some research phytochemicals and antioxidants present in avocados may help prevent some cancers such as breast and prostate cancer.
Maintain Weight
Avocados are high in calories they can help with weight maintain. Because of fiber and good fats there is less tendency to overeat and more satiety which helps you maintain healthy weight.
Promotes Healthy Digestion
Avocados are great source of fiber. One medium sized avocado contains about 13.5 grams of fiber. Adequate fiber intake promotes balanced gut microbiota, avoids constipation and supports healthy digestion.
Good for Skin
Moisturizing qualities avocado oil is frequently used in skincare products. Eating avocados gives skin vital vitamins and antioxidants that improve skin suppleness and minimize aging signs.
Strong Bone
Important elements contained in avocados such as vitamin K, copper and folate increase bone density, prevent osteoporosis and maintain bone health.
Anti-Inflammatory Properties
Monounsaturated fats in avocados specially oleic acid have anti-inflammatory properties that can reduce chance of developing inflammatory disorders like arthritis.
Stress Relief
High concentrations of B vitamins such as folate and vitamin B6 are found in avocados and are believed to strengthen neurological system and help reduce stress.
Supports Absorption of Nutrients
Some nutrients contained in other foods require fat to be properly absorbed because they are fat soluble. Vitamins A, D, E and K are better absorbed when avocado is added to meals.
Hydration and Electrolyte Balance
Avocados are high in potassium and water which help body stay hydrated and maintain electrolyte balance.
Nutritional Source Of Avocados
Avocados are nutrient dense food with many health benefits. Main source of avocados are broken down as follows:
1. Healthy Fats
– Main source of monounsaturated fats oleic acid is good to heart and lowers inflammation.
– Omega-3 and omega-6 fatty acids in little amounts are polyunsaturated fats.
2. Vitamins
– Vitamin K required for healthy bones and blood coagulation.
– Vitamin C boosts immunity and promotes healthy skin.
– Vitamin E powerful antioxidant that protects cells from oxidative damage.
– Vitamin B6 supports immune system and helps brain development.
– Vitamin B9 or folate is required for DNA synthesis and cell repair. It is specially important during pregnancy.
– Pantothenic acid or vitamin B5 is required for body to turn food into energy.
3. Minerals
– Potassium promotes heart health, controls blood pressure and preserves fluid equilibrium. Bananas have less potassium than avocados.
– Magnesium promotes healthy bones, neural transmission and muscular function.
– Copper promotes immune system and red blood cell synthesis.
4. Fiber
– With about 7 grams of fiber per 100 grams avocado is high fiber food. Fiber is required for healthy digestive system and to help stabilize blood sugar levels.
5. Antioxidants
– Antioxidants lutein and zeaxanthin are important for maintaining eye health and preventing age related macular degeneration.
6. Carbohydrates
– Avocados are low in carbohydrates with about 9 grams per 100 grams mostly in form of dietary fiber making them excellent choice for people following low carb diet.
7. Protein
– Avocados are good source of plant based protein as they contain around 2 grams of protein per 100 grams.
Estimated nutritional value of 100 grams of avocados:
- Calories: 160 kcal
- Fat: 15 g (mostly monounsaturated)
- Carbohydrates: 9 g
- Fiber: 7 g
- Protein: 2 g
- Potassium: 485 mg (14% DV)
- Vitamin C: 10 mg (17% DV)
- Vitamin K: 21 μg (26% DV)
- Folate: 81 μg (20% DV)
Healthy Options To Eat Avocado
As Spread on Toast
Avocado toast is easy and healthy choice that involves spreading mashed avocado on whole grain bread and topping it with olive oil, salt and pepper. This is simple dish that is high in fiber and good fats.
In Salads
Avocados add creamy smoothness and healthy fats to salads improving their flavor and texture. It tastes great with vegetables and adds extra nutrition and completeness to your salad.
Guacamole
Well known dish guacamole mashed avocado is combined with lime juice, salt and additional ingredients like tomatoes and onions. It can be used as nutritious dip or topping for different dishes.
Smoothies
Smoothies made with blended avocado are rich in nutrients and creamy. It adds fiber and good fats to your smoothie increasing its satiety without significantly changing its taste.
Stuffed Avocado
Avocados that have been cut in half can be packed with chicken salad or tuna to create balanced lunch that contains healthy fats and protein. It’s a satisfying, low-carb choice that’s ideal for light lunch.
Avocado in Sandwiches or Wraps
Avocado slices make creamy, healthy alternative to cheese or mayo in sandwiches and wraps. By adding healthy fats to your food this increases its nutritional value and improves its satiety.
As Topping
You can top eggs, tacos, soups and even pizza with avocado. Its creamy texture enhances taste and nutrition and goes well with wide range of foods.
Avocado Fries
To make avocado fries slice avocado toss it in bread crumbs then bake or fry it until crispy. Packed with fiber and good fats they are better option for your health than regular fries.
Avocado Chocolate Mousse
Chocolate mousse without dairy can be made by blending avocado, cocoa powder and honey. It is nutritious dessert choice that is high in beneficial fats and antioxidants.
As Puree for Babies
Because of its rich nutrients and creamy texture avocado is great snack for babies. Just mash it into puree for nutritious easily digested meal that is high in good fats and vitamins.