The Mighty Avocado!


The Mighty Avocado!

Avocado is a unique fruit in that many fruits consist mainly of carbohydrates, but the avocado is low in carbohydrates and high in healthy fats. Avocado is one of my top 5 favourite foods, and since it’s cold and snowy, I’ve been dreaming about beaches and eating fresh avocados, particularly guacamole. Guacamole isn’t the only way to enjoy avocado, there are many ways to prepare them. I often just cut one in half, remove the pit, add a splash of fresh lemon juice, sea salt and freshly ground black pepper and eat it with a spoon. Here are 5 health benefits connected with including avocados in your diet: 1. Avocado is Full of Vitamins and Minerals Avocados are nutrition powerhouses containing a variety of nutrients, including 20 different vitamins and minerals. Some of the most abundant nutrients, in a single 3 – 4 ounce serving include: Vitamin K: 26% of the Recommended Daily Intake. Folate: 20% of the Recommended Daily Intake. Vitamin C: 17% of the Recommended Daily Intake. Potassium: 14% of the Recommended Daily Intake. Vitamin B5: 14% of the Recommended Daily Intake. Vitamin B6: 13% of the Recommended Daily Intake. Vitamin E: 10% of the Recommended Daily Intake. Avocados also contain small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). Avocados do not contain any cholesterol or sodium, and are low in saturated fat. 2. Avocados Contain More Potassium Than Bananas Potassium is an important nutrient that most people aren’t getting enough of. The health benefits of potassium include relief from stroke, blood pressure, heart and kidney disorders, anxiety and stress, as well as enhanced muscle strength, metabolism, and water balance. Avocados are an excellent source of potassium with a 3 – 4 ounce serving containing 14% of the Recommended Daily Intake, compared to 10% in bananas. 3. Avocado is Packed with Heart-Healthy Monounsaturated Fatty Acids Avocado is high in healthy monounsaturated fats, 77% of the calories in it are from fat. Some of the benefits of including monounsaturated fats in your diet include: decreased risk for breast cancer, reduced cholesterol levels, lowered risk for heart disease and stroke, weight loss, and reduced belly fat! The fats in avocado are fairly resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking. 4. Avocados Are High in Fibre Fibre is another important health component found in avocado. Fibre is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes, aid in lowering cholesterol, and support digestive health. A 3 – 4 ounce serving of avocado contains 7 grams of fibre, which is 27% of the recommended daily amount. 5. The Fat in Avocados Helps in the Absorption of Nutrients from Plant Foods The total amount of nutrients you’re ingesting is not the only thing that matters. Proper absorption is essential for good health. We need to absorb them and move them from the digestive tract to the areas of the body that needs them to function efficiently. Some nutrients are “fat soluble,” meaning that they need to be combined with fat in order to be properly utilized. These include vitamins A, D, E and K. Therefore, not only is avocado a highly nutritious fruit, it can increase the nutrient value of other plant foods that you are eating. Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in. Avocados aren’t just healthy, they’re incredibly delicious and pair nicely with many foods. You can add them to salads, eat them plain as I mentioned above, add them to your favourite smoothie recipe, use avocado oil in home-made salad dressings, and of course the most popular avocado recipe is guacamole. Avocados do take some time to ripen and should feel slightly soft when ripe. The nutrients in avocado can oxidize soon after peeling them, but if you add lemon or lime juice, this can slow down the oxidization process. Avocados are an amazing food, packed with nutrients which can help fill the nutrient gaps found in the modern day diet. So please think about picking up an avocado or two the next time you’re a the grocery store, you won’t regret it!

Recent Posts