Just the word ‘avocado’ conjures up visions of creamy guacamole and thick slices circling atop salads and stuffed inside sandwiches. Or just slicing one in half and spooning out the delectable interior.
Even with all of its delicious ways to enjoy it, up until a few years ago, avocados were nixed by health experts because of their high calorie and fat content. Just like with many old wives tales, that’s recently been disputed. People are again realizing that avocados are not only tasty, but also highly beneficial for your health – making them one of nature’s superfoods.
Here are 5 amazing health benefits of avocados, plus recipes on how you can include them in your daily diet.
Protein – Avocados give you all 18 essential amino acids necessary for your body to form a complete protein – something very unusual in plant-based foods. Plus with 3 grams of protein in a 1-cup serving, you’ll be helping build strong muscles and maintaining your blood sugar. The beneficial thing about protein from avocados – as compared to protein in meat, such as steak – since it’s loaded with fiber, it’s more easily absorbed by the body.
Beneficial Fats – You’ve all heard of ‘good’ and ‘bad’ cholesterol, but it can still be confusing as to what that means. Good cholesterol actually is high-density lipoprotein – HDL – that helps protect you against cell damage caused by free radicals. HDL also helps regulate triglyceride levels, which helps prevent diabetes. A diet rich in HDL can help reduce the level of LDL – the bad cholesterol known as low-density lipoprotein – in the blood.
Carotenoids – Although usually associated with red and orange produce, avocados are also an excellent source of carotenoids including beta-carotene, alpha-carotene and lutein. Whenever you eat foods rich in these phytonutrients, you take in a high amount of Vitamin A that helps protect your eyes, enhances your immune system and promotes a healthy reproductive system.
Anti-Inflammatory – The nutrients in avocados deliver a powerful combination of anti-inflammatory benefits to your body, as well. The unique combination of carotenoids, Vitamins C and E, selenium, zinc, phytosterols and omega-3 fatty acids works together to help prevent osteo- and rheumatoid arthritis.
Heart Health – It’s the high fat content in avocados that actually helps protect your heart – especially the oleic acid that’s so abundant in avocados. Rich in omega-3 fatty acids, avocados help lower the risk of heart disease due to its high concentration of alpha-linolenic acid.
Remember – To get the most of the nutritional value, avoid over-ripe avocados and buy ones that are firmer – then let them ripen at home. Scoop out the flesh closest to the skin as it has the highest density of nutrients.
Papaya-Avocado Salad – Enjoy this fresh salad for lunch – or even breakfast.
Creamy Cilantro-Avocado Dressing – No matter what you pour this over, the creamy texture will add a little zing.
Stuffed Avocados – Enjoy this delicious recipe for a light lunch or dinner.
Sources
Related Articles
Spotlight on Superfoods – All About Yogurt
Join the Discussion
0 Comments