Avocado, also called alligator pear is a creamy fruit that mostly grows in warm climates. It is a naturally dense fruit that contains lots of monounsaturated fatty acids, vitamins, and minerals. Avocados contain vitamins B-6, K, C and E as well as minerals such as folate, riboflavin, pantothenic acid, potassium, niacin, and magnesium. Apart from healthy minerals and vitamins avocados also contain beneficial substances lutein, omega- 3 fatty acids and beta-carotene.
Avocados are excellent additions to healthy dishes because of their great flavor and creamy texture. A favorite food that people make from avocados is guacamole, and it also makes a healthy addition to salads. There are different types of avocados that vary in shape and color. Some popular types are Hass avocados and Fuerte avocados.
Regularly eating avocados will provide your body with many benefits.
1. Avocados Are Perfect For The Heart
Avocado contains substances that help maintain healthy cholesterol in the body which promotes a healthy heart. One of the elements contained in avocados that support healthy levels of cholesterol in the body is called beta-sitosterol. Eating avocados will lower unhealthy LDL cholesterol, reduce blood triglycerides and increase healthy HDL cholesterol for overall excellent heart health.
2. Avocados Promote Healthy Vision
Avocado contains phytochemicals that provide antioxidant protection to the eye tissues. The phytochemicals that support healthy eyes in avocados are Zeaxanthin and Lutein. They prevent damage to the eyes from excess light such as ultra violet light.
The monounsaturated fatty acids in avocados also benefit the eyes. These healthy fatty acids support the absorption of the antioxidant beta carotene that prevents macular and cataracts degeneration in the eyes.
3. Avocados Are Good For The Bones
The essential minerals in avocados such as calcium, phosphorous, zinc, copper and selenium reduce the risk of osteoporosis and improve bone mineral density. Also eating avocados helps to deal with bone related ailments such as osteoarthritis. They can also prevent osteoarthritis by fighting cartilage damage in the bones.
4. Avocados Contain Healthy Fats That Promote Healthy Body Developments
Apart from beta-carotene avocados help the body absorb other fat soluble nutrients such as vitamin A, K, D, and E which is why they make such great additions to salsas and salads. Some people avoid eating avocados because they think they are too fatty.
It’s true that avocados contain fats; in fact, they are one of the fattiest plant foods as 77 percent of the calories in them are fats. However, the fats in avocados are predominantly oleic acid, a monounsaturated fatty acid that is good for your body. You should not avoid fats in the diet because every cell in the body needs them to be healthy. So eating avocados will provide your body with healthy monounsaturated fats that will support healthy skin development,
optimum heart, and brain functions and boost your immune system.
Smash N Mash Avocado Toast
- 1 large avocado (halved and pitted)
- 1/2 lemon
- Kosher salt
- Freshly ground black pepper
- 2 thick slices sourdough (toasted)
- 1/2 halved cherry tomatoes
- 1 cup of mozzarella balls (such as Ciliegine)
- Flaky sea salt
- 2 fresh basil leaves (finely sliced)
- Balsamic glaze (for drizzling)
For a complete list of instructions check out 20 Easy & Quick Recipes To Lose 20 Pounds.
Overall, regularly having an avocado with your meal will provide you with lots of health benefits. There are different types in the market that you can experiment with in your diet. Use them in sandwiches, soups, smoothies or combined with your favorite vegetables or fruits in a salad.