Many
of us do not have to be “sold” on the benefits of avocados—their silky texture
and versatile flavor make them hard not to love. But when studies show that
avocado-eaters are healthier overall than their counterparts, we feel justified
in our love-affair with the green fruit. And the research may even convince
some non-avocado-eaters to cross over to the other side. Yes, avocados are
relatively high in fat and calories (138 calories and 14.1g fat in half a
medium-sized avocado), but they're also one of the best foods you can eat,
packed with nutrients and heart-healthy compounds. They even aid in weight
loss!
Why should you be eating
avocados more often?
1) Healthy heart:
Avocados are rich in monounsaturated fats that boost heart health and help
lower blood pressure. The high levels of folate in avocados may also protect
against stroke. A study has shown that individuals who ate a diet rich in
folate had a lower risk of stroke than those who did not.
2) Weight Loss: Research has shown that monounsaturated fatty acids are more likely to be used
as slow burning energy than stored as body fat. This slow burning energy and
the feeling of satiety or satisfied fullness that you get from eating an
avocado is one of the reasons they are known for reducing hunger and appetite.
3) Eye health:
Avocado contains the carotenoid leutein, an antioxidant that specializes with
protecting the eyes from oxidative stress damage leading to poor vision,
cataracts, and macular degeneration.
4) Blood
sugar: Avocado's monounsaturated fats can prevent or reverse
insulin resistance, a source of type 2 diabetes. The high soluble fiber of
avocado helps prevent blood sugar spikes.
5) Lower
cholesterol levels: Avocados are rich in a compound called
beta-sitosterol which has been shown to be effective in lowering blood
cholesterol levels.
6) Anti-Inflammatory:
Phytonutrient compound found in avocados, such as polyphenols and flavonoids
have been found to have anti-inflammatory properties, thereby reducing the risk
of inflammatory and degenerative disorders.
7) Prevent
birth defects: Avocados are rich in folate, a B vitamin
commonly known as folic acid. The high amount of folate in avocado is essential
in the prevention of birth defects, such as neural tube defect and spina
bifida.
8) Protect against cancer:
Many studies have shown that avocado can inhibit the growth of prostate cancer.
The oleic acid in avocado is also effective in preventing breast cancer.
9) Anti-aging:
The master antioxidant glutathione supports the liver and the nervous system.
It is responsible for replenishing and recycling other antioxidants in the
body. It is vital for a strong immune system, and avocado is one of the few
foods that contain a considerable amount of glutathione.
10) Digestion:
Nutrients and enzymes in avocado reduce inflammation in the stomach and small
intestine's mucous lining. This also improves the body's ability to absorb
carotenoids and nutrients.
Easy ways to add more
avocados in your diet
- On
Sandwiches - Mashed avocado topped with a pinch of salt makes
for the perfect sandwich spread.
- On
Potatoes - Move over sourcream and butter and instead top
your baked potatoes with sliced avocado and a drizzle of olive oil for a
healthy, filling and heart-healthy meal.
- In
Eggs
- Diced and scrambled with eggs or egg whites, avocados not only add a touch of
creaminess but also ensure your breakfast keeps you full until lunch.
- Grilled
- Sliced, grilled and topped with coarse sea salt and fresh lemon juice,
avocados make the perfect accompaniment to any grilled meat or fish.
