Almost everyone loves avocadoes and for a good reason. This superfood is packed with nutrients that offer a lot of benefits to one’s health and well-being. If you have yet to try this exotic fruit, then here is everything there is to learn about avocado nutrition.
Why the Avocado Is a Superfood
Buttery and green in color, avocado is overflowing with vital nutrients like B vitamins, folic acid, potassium, and monounsaturated fats. This super fruit is also rich in omega-3, which significantly reduces the possibility of getting heart diseases. It is brimming with vitamins E and A which guard against cancer. The blend of manganese, riboflavin, vitamins D, C, and B6 in the fruit strengthen one’s immune system as well.
When paired with other food, avocado acts as a nutrient booster. It means it helps the body absorb more nutrients from the food eaten. Moreover, it boosts the body’s absorption of carotenoids, which are vital in reducing eye degeneration, heart disease, and the risk of cancer.
For every 100 grams of avocado, it offers the following nutrients.
- Calories: 160
- Carbohydrates: 9 grams
- Folate: 20 percent of the daily value
- Healthy Fats: 15 grams
- Vitamin B5: 14 percent of the daily value
- Vitamin B6: 13 percent of the daily value
- Potassium: 14 percent of the daily value
- Vitamin C: 17 percent of the daily value
- Vitamin E: 10 percent of the daily value
- Protein: 2 grams
- Vitamin K: 26 percent of the daily value
Avocados also offer trace amounts of magnesium, lecithin, copper, phosphorous, zinc, iron, niacin, riboflavin, thiamine, and vitamin A.
Functions as an Aphrodisiac
This superfood is packed with saturated fat which is vital in testosterone synthesis. Indirectly, an avocado act as an aphrodisiac.
While more research is required to back this claim, long-time consumers claim that avocadoes treat the pain linked with rheumatoid arthritis and osteoarthritis. Its fat content aids by cushioning tissue located in between the joints.
Helps Manage Diabetes
Unlike other fruits that rarely contain high amounts of carbohydrates, avocadoes are brimming with it. Apart from its carbohydrate content, it is rich in the right type of fat that slows sugar absorption in the bloodstream. This, in turn, allows insulin time to process carbohydrates, especially for type 2 diabetics with reduced insulin sensitivity.
Promotes Healthy Skin
This wonder fruit is packed with fats that reinforce the skin’s structural barrier. Thus, moisture is retained by the skin. Moreover, it is packed with antioxidants such as vitamin E, and C. Vitamin C is vital in collagen synthesis, where collagen helps keep the skin supple and healthy.
Aids in Weight Loss
Thanks to its fat content, avocadoes suppress appetite and keeps an individual satisfied for longer compared to a meal without fat.
Aids in Regular Bowel Movement
Avocadoes are rich in fiber, both insoluble and soluble. Insoluble fiber aids in regular bowel movement while soluble fiber supports the presence of microbiomes in the gut.
Keeps Cholesterol Level Balanced
Regularly consuming avocadoes improve the levels of high-density lipoprotein, the good cholesterol. It also lowers low-density lipoprotein, the bad cholesterol, and triglycerides. Thus, cholesterol levels in the body are balanced.
Boosts Absorption of Nutrients
As mentioned, avocadoes act as a nutrient booster. It assists the body in absorbing more nutrients from the food one consumes. This is because of its fat content. Fat serves as a carrier molecule that transports fat-soluble nutrients.
Improves Eye Health
Zeaxanthin and lutein are antioxidants vital to keeping the eyes healthy. Furthermore, these antioxidants slow down the degeneration of nerves and muscles in the eyes. They also improve one’s night vision and reduce cataract development. Both antioxidants are present in avocadoes.
Prevents Birth Deformities
Folic acid is an indispensable nutrient for the replication of DNA. For pregnant women, the need for this nutrient is high as it helps prevent the deformities in the developing fetus. Birth deformity such as spina bifida can be prevented with the regular intake of avocadoes.
Promotes Liver Health
Avocadoes lower the level of triglycerides and bad cholesterol in the blood. This, in turn, reduces signs of fatty liver disease. Furthermore, this superfood boosts antioxidant synthesis, specifically glutathione. This antioxidant safeguards against free radicals.
Prevents Bad Breath
The flavonoid content of this superfood combats the overgrowth of fungi and bacteria in the mouth. Thus, it dramatically reduces the possibility of halitosis. Also, it prevents ulcers of the mouth.
Promotes Wound Healing and Good Mood
This superfood can hasten wound healing and promote a happy mood. Homocysteine affects the production of serotonin and dopamine, which are neurotransmitters vital in promoting one’s good mood. Fight the effects of homocysteine with the help of its folic acid content.
Promotes Healthy Bones
For the proper formation of bone tissues, the body requires vitamin K, vitamin D, potassium, magnesium, zinc, and calcium. All these vital nutrients can be found in avocadoes.
How to Incorporate It in your Diet
Adding avocadoes to one’s diet is relatively easy. Plus, it is not complicated to prepare. Here are just a few means to add this superfood to the diet.
Eat It As Is
Consume half an avocado as is. Add paprika, balsamic vinegar, or lemon juice for a twist.
As a Spread
Mash the avocado and spread it onto bread. Add cheese or parsley as toppings.
As a Dip
Avocadoes make the perfect dip for veggie sticks or chops. Mash or dice avocadoes and mix with yogurt and cream cheese for a sweet and tangy mix.
As a Salad
Rather than the usual cucumbers, opt for sliced avocadoes. Add mangoes, tomatoes, and shrimp for a colorful and healthy dish.
As a Burger
For a creamy and healthy burger, skip the mayonnaise and opt for mashed avocadoes. Pair it with bacon, tomato, and lettuce for a filling meal.
Due to numerous health benefits, it is no surprise that avocadoes are the go-to ingredient for almost all meals like salads and dips.