Did you know how good for you Avocados actually are?
1. You may reduce your risk of heart disease.
Avocados have been shown to positively benefit our cardiovascular system in a number of ways due to its low saturated fat and high unsaturated fat content (predominantly the monounsaturated fat (MUFA) variety).
In addition its nutritious fat content, avocados also contain a potent mix of nutrients (e.g., potassium and lutein), including plenty of antioxidants such as carotenoids, callexanthophylls and phenols. These compounds can help prevent inflammation and oxidative stress in the blood vessels while facilitating improved blood flow.
2. You may have an easier time maintaining your weight
Eating fat to lose fat; who would have thought? Avocados can help with weight-loss and maintaining a healthy BMI by promoting a feeling of satiety. A recent study showed that including avocado in meals helped extend feelings of fullness and reduced the desire to overindulge. The belly-filling properties of avocados is aided by their high fiber content, about 14g per fruit on average. In addition, higher avocado consumption has been associated with smaller waistlines and lower BMIs in observational studies.
3. You might reduce your risk of cancer
Avocados provide us with numerous phytochemicals that may help prevent cancer. Preliminary data also show promising results for avocados potential role in reducing risk of both breast and prostate cancers.
4. You will protect your skin and eyes well into old age
As it turns out, avocado carotenoids do quite a number of things for our body. Both lutein and another compound found in avocados called zeaxanthin can slow age-related ocular decline and prevent vision dysfunction. In addition, these same two nutrients also act as buffers against oxidative UV damage, keeping our skin smooth and healthy. The bioavailability (ease of absorption by our body) of carotenoids from avocados compared to many other fruits and vegetables makes eating avocados every day a sensible choice.
Recipes to try:
- ½ ripe avocado
- 1 ripe banana
- ½ cup low-fat yogurt
- ½ cup orange juice
- OPTIONAL: handful of ice
Combine ingredients into blender and mix.
Bacon Peach Guacamole
- 1 ripe peach
- 2 ripe avocados
- ¼ red onion, minced
- 2 strips bacon, crisped
- Salt and pepper to taste
Cut peaches into small dice and place in bowl. Mash avocados and combine with peaches. Crisp bacon in skillet, dice and add to bowl. Mince onion and add to guacamole. Enjoy with whole-grain tortilla chips.
Aside from the multitude of health benefits, avocados have the extra bonus of being a tasty, creamy food that can be incorporated into shakes, desserts, dips, and toppings. So don’t be afraid to add avocado!