Many people have already heard of the green-yellow fruit with its rough, dark shell. But few people know well what they can do with it. It’s a shame, because the avocado is a real powerhouse when it comes to nutritional value! Most people who try an avocado for the first time, spoon the fruit straight out of the shell and then quickly decide that the avocado is not for them. That’s also a shame, because eaten in the right way, the avocado is not only very nutritious, but also delicious! The health benefits of avocado are in abundance, and that is mostly due to its sheer versatility. We will study some of the major health benefits of avocado, and see why it is called a super-fruit.
HEALTH BENEFITS OF AVOCADO
A super food is a food rich in nutrients and antioxidants, and its regular consumption is therefore good for our health. The health benefits of avocado includes the prevention of disease, the reduction of dangerous elements and the strengthening of our immune system.
The avocado is a super food because it contains many nutrients and antioxidants such as folic acid, omega-3 fatty acids, magnesium, potassium, lutein and fiber. Avocados are rich in vitamins A, C, D, E K and the vitamin B family. It is also an important source of copper, manganese and iron.
This means that regular avocado consumption provides us with plenty of nutrients, contributing to our health and well being.
THE AVOCADO IS A SUPER-FRUIT!
The avocado is called a super-fruit, and for good reason. The seemingly bland fruit might not look or taste great, but once it is made part of your regular diet, the fruit can improve your health and lifestyle by heaps and bounds. Here are some of the most significant ones:
AVOCADO IS RICH IN POTASSIUM
Unlike sodium (which is mostly made up of salt), you often do not get much potassium, and it’s just as important to balance those two minerals! For this reason, it is often recommended to eat bananas because they are rich in potassium, but the avocado goes one step further. A banana is about 10% potassium, but the avocado is 14% potassium.
Potassium is especially important when you are sporty, as it is an important mineral for normal muscle function. In addition, potassium has a positive effect on the function of the nervous system and supports normal blood pressure.
HIGH FIBER CONTENT
100 grams of avocado contains just under 10 grams of carbohydrates and not less than 70% of them are fiber! This results in a net yield of only about 2 to 3 grams of carbohydrates, which makes the avocado ideal even for a low carbohydrate diet or even for a ketogenic diet.
The recommended daily amount of fiber is about 30 to 40 grams per day, so eating avocado will make it a little easier for you to achieve that. The majority of the avocado fibers are the so-called insoluble fibers. For this reason, they are not absorbed by the body, which ensures that you get a portion of “free” stomach filling when eating avocado. This makes eating avocado a perfect way to reduce your daily calorie intake, adding to the enumerate health benefits of avocado.
RICH IN MONO-SATURATED FATTY ACIDS
The avocado is truly unique in its kind. It is one of the few fruits that does not consist not of carbohydrates, but fats. Good fats. An avocado is more than 75% fat, but that’s no cause for concern. Avocado consists mostly of oleic acid, the main monounsaturated fatty acid that is also found in olive oil.
These monounsaturated fatty acids are good for cholesterol and there are numerous scientific studies that show potential other health benefits.The health benefits of avocado fats makes it perfect for both warm and cold dishes.
ALSO READ: THE BENEFITS OF DRINKING BLACK COFFEE
VITAMIN K CONTENT
Vitamin K is often found to be deficient in most of us. It helps with normal blood clotting and helps maintain strong bones. Vitamin K contributes to the absorption of minerals, including calcium, in the bone tissue. Making consumption of the right minerals in your diet should be accompanied by consuming the right amount and kind of vitamins as well. The same applies to Vitamin K itself. This is a fat-soluble vitamin, which means that the absorption is only perfect if you take it in combination with fats.
The avocado is not only rich in fatty acids, fiber and potassium, but also contains many other valuable micronutrients. When you consume 100 grams of avocado, which is equivalent to about half an avocado, you get the following micronutrients:
- 17% of the recommended daily amount of vitamin C
- 14% of the recommended daily amount of vitamin B5
- 13% of the recommended daily amount of vitamin B6
- 10% of the recommended daily amount of vitamin E
- 26% of the recommended daily amount of vitamin K
- 20% of the recommended daily amount of folic acid (also known as vitamin B11)
Vitamin E is an antioxidant that helps to protect healthy body cells. Vitamin C has countless health benefits, including promoting metabolism, promoting resistance to physical stress, and contributing to brain and nerve functions. In addition to all these health benefits of avocado, the fruit also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorus and a few other vitamins.
HOW DO I EAT AVOCADOS?
Avacados might be extremely nutritious, but its not easy to spot the perfect avocado. Well first and foremost, it is important that an avocado is well-seasoned but not too ripe. Avocados can be bone-hard and impossible to eat. They can also be found discolored when opened. A good guideline to find the right avocado is to see if it is hard, but you also sense a little movement inside the fruit.
Here’s how you can use the super-fruit.
As A Topping
Avocado is also great for eating on bread or crackers, e.g. instead of butter or cottage cheese. Add avocado to your bread or crackers and top it with chicken fillet or smoked salmon for a tasty and nutritious meal or snack.
Eggs and Avocado
Another good combination is eggs. Eggs and avocado is really a match made in heaven! Cut the avocado into strips from the shell and put it on the pan. Add salt and spices to taste, and once your egg is done, place it over the avocado. The warmth makes the avocado softer and you get a great combination. You have a very simple combination that is rich in protein, full of good fat sits and nutrients.
Guacamole consists in the base of avocado, tomato, onion, garlic, lemon juice, pepper and possibly various spices. If you want to increase the volume slightly or make the structure a little softer, just add some cottage cheese or light cream cheese for a tasty mix! This guacamole mixes well with tortilla wraps, a mix of chicken or minced meat.
Just Mix It With Your Meal
Another great use for avocado is simply mixing it with your meal. Whether you have a chicken fillet meal, minced meat or fish mixed with the avocado, it will most likely be a delicious addition. A good, ripe avocado makes the whole thing a bit creamier ever more delectable.