Avocados are tasty, healthy, and can be used in many ways, so they have become a kitchen staple in many places around the world.
Avocados (Persea americana) are actually berries, even though some people call them fruits and others call them vegetables. They are in the same plant family as the cinnamon tree, which is called Lauraceae.
Avocados are very popular in the world of health and wellness because they are very healthy and have been linked to many health benefits.
This article talks about 7 benefits of eating avocados, such as how they are good for your health, how they can help you lose weight, and how to enjoy them.
- Excellent source of nutrients
Avocados have a lot of important nutrients, and many of these are missing from modern diets. As you can see, avocados are one of the healthiest fruits you can eat. They are full of healthy fats, fiber, vitamins, and minerals.
They are full of nutrients like magnesium, B6, vitamin C, vitamin E, and folate that many people don’t get enough of in their diets .
For example, 10% of the DV for potassium is in half an avocado.
Potassium is something that the U.S. Department of Health and Human Services calls a “nutrient of public health concern.” Because it is a mineral that most Americans don’t get enough of.
In fact, a study of 4,730 adults in the United States found that less than 3% of them got more potassium than the recommended amount of 4,700 mg per day.
Potassium is important for a number of important body functions, such as controlling blood pressure and keeping the nervous system working. Getting the amount of potassium that is recommended every day may help protect against high blood pressure and stroke.
Half of an avocado gives you 15% of your daily B6 needs. B6 is a nutrient that helps reduce inflammation and protect against damage caused by free radicals. If you don’t get enough B6, it could hurt your immune system and make you more likely to get sick.
Avocados are full of nutrients that are important for good health, and eating them regularly could help improve the overall quality of your diet.
- Good for your gut health
Each avocado has about 14 grams of fiber, so they are a good source of fiber. That’s almost half of the current DV for this important nutrient.
Getting enough fiber in your diet is important for keeping your digestive system healthy because it helps healthy bacteria grow.
In a study with 163 overweight adults, those who ate 175 grams (men) or 140 grams (women) of avocado every day for 12 weeks had lower levels of bile acid in their feces and a wider range of bacteria in their guts than a control group.
Higher levels of bile acid cause inflammation in the intestines and are linked to the growth of microbes that are linked to health problems like colon cancer.
Also, there were more of the bacteria Faecalibacterium, Lachnospira, and Alistipes in the avocado group. These bacteria all make short-chain fatty acids (SCFAs), such as butyrate.
- May help lower the chances of getting heart disease
Regularly eating foods like avocados that are full of nutrients could help protect against heart disease.
Avocados are full of vitamins, minerals, healthy fats, and fiber, all of which help keep your heart healthy.
The results of a study show that eating a lot of avocados may help improve risk factors for heart disease, which may help stop heart disease from starting.
- A good source of compounds that fight inflammation and free radicals
Avocados are full of bioactive compounds, such as carotenoids, vitamin C, vitamin E, and phenolic compounds. They also have vitamins, minerals, healthy fats, and fiber.
It has been shown that these substances have important antioxidant, neuroprotective, and heartprotective effects.
Carotenoids like lutein, -Carotene, and -Carotene, which are found in avocados, have been shown to have strong antioxidant effects that protect against oxidative damage, which is linked to the progress of many chronic diseases.
Avocados have a lot of antioxidants, so eating them regularly may help the body’s antioxidant defenses.
- May help promote a healthy body weight
Even though there are many things that affect weight, eating a healthy, balanced diet is probably the most important thing you can do to reach and keep a healthy weight, which is important for preventing disease.
Avocados are high in calories, but they are also full of nutrients and help you feel full because they are high in fiber and healthy fats.
Research shows that following a dietary pattern rich in fibrous foods, like fruits and vegetables, may help support weight loss. Also, people who eat more fiber tend to keep their weight at a healthier level than those who eat less fiber.
In a study with 345 people, fiber intake was found to be the most important predictor of body weight, even more so than calories and macronutrients.
Also, a number of studies have linked eating avocados to losing weight, feeling less hungry, and having less abdominal fat.
- A smart choice during pregnancy and breastfeeding
During pregnancy and breastfeeding, a woman needs a lot more nutrients.
For example, when a woman is pregnant:
Folate needs go up from 400 micrograms to 600 micrograms.
Needs to go from 2,600 mg to 2,900 mg of potassium.
Vitamin C needs increase from 75 to 85 mg.
During pregnancy, a woman needs a lot more folate. Unfortunately, a lot of pregnant women around the world don’t get enough folate, which may raise the risk of complications during pregnancy.
One avocado has 27% of the recommended amount of folate for pregnant women.
Avocados can also help you get the recommended amounts of nutrients like vitamin C, potassium, and B6 that you need more of when you are pregnant or breastfeeding.
- Versatile and delicious ingredient
Avocados are not only very healthy, but they can also be used in both sweet and savory recipes. Because of this, they are a good thing to have on hand.
Here are some ways you can add more avocado to your diet:
In chicken, salmon, egg, and tuna salads, use avocado and Greek yogurt instead of mayonnaise.
Use things like avocados, onions, lime, and cilantro to make a traditional guacamole.
Tomato and avocado cubes go well with chicken breasts.
Throw frozen chunks of avocado into smoothies for a healthy source of fat.
Avocado slices go well on chili and soup.
Add avocado to salads and bowls of grains.
Make a chocolate mousse that doesn’t have any dairy in it.
To make a crunchy snack, you can bread avocados and bake them.
For a hearty breakfast, eat half an avocado with eggs and berries.
You can mash avocado on toast or a half-cooked sweet potato.
Fill avocados with bean or chicken salad.
Use avocados in tacos and burritos.
Blend avocado with olive oil, lemon juice, and seasonings for a quick and easy creamy dressing.
Slice an avocado and put it on top of your favorite burger.
Sprinkle some coarse salt and pepper on half of an avocado and eat it right out of the skin.
There are so many ways to use avocados, so don’t be afraid to experiment.
If you want your avocados to stay as fresh as possible, put them in the refrigerator until you’re ready to eat them.
If your avocado is still hard and green, let it sit on your counter for a few days to ripen.
Avocados that are ready to eat are usually soft to the touch and have a deep green color. If you poke your avocado and it makes a dent, it’s probably past its prime.
But even overripe avocados can be used in baked goods and salad dressings, so don’t throw them away unless they smell or taste sour, are moldy, or have a very discolored flash.