Avocados have many health benefits which makes them a perfect food to consume regularly. Check out some of the top reasons to eat avocados.
Avocados are one of nature’s most healthy food for a number of reasons. Native to Mexico and South America, these single seeded berries have become all the rage with health fanatics for good reason!
Most people think of guacamole when they see or hear avocados. But, there’s a lot more to avocados than that. Avocados have a distinct, but subtle flavor and smooth texture. The fruit can be used in both savory and sweet dishes.
When it comes to sweets, it’s popular to mix avocados with chocolate to make pudding, cake, ice cream and candy. It’s even been seen in pies! Another great way to enjoy avocados is in a fruit smoothie because it gives the drink a creamy texture.
Avocados are delicious in soups, salads, and other sides. Although avocados are generally eaten raw, they can be cooked for a short time without becoming bitter. The unique green color of avocados makes it a great accent food.
If you aren’t eating avocados regularly, you are missing out on a delicious superfood! Let’s check out some of the top reasons to eat avocados for health benefits.
Top 10 Reasons to Eat Avocados.
1. Great Source of Healthy Fats
People seem to think they need to stay away from eating fat. About 75% of the calories in avocados is from fat. The healthy monounsaturated fat oleic acid makes up about 67% of the fat in an avocado. Other fats include palmitic acid and linoleic acid.
Oleic acid is also found in olive oil. Avocado oil is better than olive oil in cooking due to it’s high smoke point. This makes it a great oil for stir fry and other high temperature cooking. The healthy fat in avocados will keep you full longer so you eat less! This can help greatly if you are trying to lose weight.
It’s been shown that fats are a better energy source for the body because they provide a slow and steady energy stream to get you through each day. Fat also doesn’t rise insulin levels like carbohydrates which can lead to excess weight gain.
2. Packed with Nutrients
There’s no doubt that one of the most important reasons to eat avocados is for their nutritional content. The nutrition in 1 cup of chopped avocados is pretty impressive:
pantothenic acid 42%
fiber 40% Recommended Daily Allowance (RDA)
vitamin K 35% RDA
copper 31% RDA
folate 30% RDA
vitamin B6 23% RDA
vitamin E 21% RDA
potassium 21% RDA
vitamin C 20% RDA
Avocados also contain small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). They also contain phytosterols and carotenoids, such as lutein and zeaxanthin.
3. Fight Inflammation and Arthritis
The nutrients in avocados has been shown to reduce inflammation, particularly issues with arthritis. The phytosterols in the oleic acid has been shown to help control inflammation. Other nutrients in avocados, such as the carotenoids, also have anti-inflammatory properties. If you’ve been having problems with inflammation, consuming avocados could help.
4. Reduce Risk for Heart Disease
Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides. The healthy fat in avocados will boost your good cholesterol levels which prevents heart disease. A terrific reason to eat more avocados!
5. May Help Prevent Cancer
The potent antioxidants and phytochemicals as well as vitamins, minerals, fiber and monounsaturated healthy fats found in avocados makes them a powerhouse against cancer. Carotenoids have been shown to inhibit the growth of prostate, breast and head and neck (oral) cancers. Increased consumption of lutein has also shown to reduce a woman’s risk of breast cancer. Eating avocados also rises glutathione levels in the liver which allows it to detoxify the body more effectively which protects cells from oxidative stress.
6. High in Fiber
Fiber is important for your gut to function properly. One avocado contains about half the daily recommended allowance of fiber. A single avocado contains about 13 grams of fiber which also helps reduce cholesterol and blood sugar levels. Most Americans don’t get enough fiber, so consuming an avocado a day will get you halfway there!
7. Help Protect Your Eyes
Avocados contain lutein and zeaxanthin which are important for eye health. These nutrients have been found to prevent macular degeneration which is a leading cause of blindness. The carotenoids may also turn into vitamin A, which is another essential nutrient for the health of your eyes. Avocados may support eye health because they contain high amounts of monounsaturated fat with lutein, and zeaxanthin. Fat assists in the absorption of nutrients and helps improve carotenoid absorption from other fruits and vegetables.
8. Help Lose Weight
Many people still believe the myth that eating too much fat makes you fat. This is far from the truth. Fat makes you feel fuller longer so you end up eating less. The oleic acid in avocados also actives a part of the brain that turns off hunger signals. People who eat avocados tend to be slimmer than those who don’t. So, eating more avocados can help you reach your weight loss goal!
9. Safe from Pesticide Use
With today’s farming methods to meet the needs of the world’s population, many fruits and vegetables are contaminated with pesticides to ensure a generous crop. However, avocados have a thick skin that makes the flesh fairly resistant to being contaminated by pesticides. And, bugs rarely invade avocados due to the thick skin of the fruit. Avocados place high on the list of fruits and vegetables with the least pesticides due to their thick skin.
10. Avocados are Delicious!
There are so many great reasons to eat avocados. If for no other reason, you should chow down on avocados because they are a healthy treat that tastes delicious. Eat them plain, serve them with your morning eggs, or blend them into a yummy smoothie. Make a healthy decision to add more of this powerhouse fruit to your diet today!