The avocado is, without a doubt, one of the most versatile fruits on the planet. You can eat it raw, add it to salads, or just about anything else you want to eat or drink. But today we want to think about the avocado and its amazing health benefits.
You can use avocados in both sweet and savory dishes and they can be infused with various flavors and spices. Their versatility means they can be a dessert topping one day and a savory dip the next.
The flesh of the avocado is filled with many health giving nutrients. These nutrients include potassium, folate, and vitamins all of which can benefit your health.
The avocado has been cultivated for thousands of years. It is reputed to be an aphrodisiac. In some cultures it is referred to as the testicle tree.
The name comes from the way the fruits hang down and often in pairs. This could also be responsible for the origin of the aphrodisiac belief.
Diverse and amazing health benefits of avocados
Avocados are rich in vitamins C and E and to a lesser extent vitamins B and K. The antioxidant qualities give them many health benefits.
They have high levels of folate, which is necessary for cell production. Low intake of folate increase the risk of some cancers. Folate is also important for a healthy pregnancy.
Avocados have a high potassium content. In fact avocados are higher in potassium than bananas. Perhaps tennis players should eat avocados instead of bananas between sets!
They also contain magnesium, although at a much lower level. Magnesium helps maintain blood pressure levels and is essential for the proper functioning of the heart.
Avocados contain carotenoids like zeaxanthin and lutein. These are especially important for maintaining eye health.
Healthy fats are among avocado health benefits
Avocados also contain phytosterols which are similar to cholesterol. They are a rich source of healthy fats in our diets. Around two thirds of the fat they contain is monounsaturated. They are particularly high in oleic acid which is an important monounsaturated fat.
This makes them a useful addition to your diet if you are cutting down on fats to try to lose weight. Monounsaturated fats do not have the association with cardiovascular problems that saturated fats do.
Avocados are very useful addition to a Keto diet. The keto diet requires you to cut down on carbohydrates so that your body metabolizes fat. Avocados are a great way to increase your consumption of healthy fats which can help you avoid the typical keto headache.
Oleic acid is also important in regulating insulin resistance and sensitivity. This makes them a healthy choice of fat for those who are pre-diabetic or suffering from diabetes.
The fiber content slows down the absorption of food and helps prevent blood sugar spikes. The high fiber content also means that it can help reduce the risk of constipation.
Aside, from its fiber content, avocado also has high levels of folate, which is crucial to helping prevent certain types of cancer.
The oil produced from avocados can be used for cooking. It has a high smoking point so can be used for cooking or for dressings.
Good for your skin
The nutrients found in avocados are good for your skin and hair when eaten but that is not all. Avocado oil is beneficial to skin when added to cosmetics, body creams and soaps.
Unfortunately it is expensive to produce in large quantities so you mostly find it in the luxury end of the market.
How to add avocados to your diet
Avocados are very versatile so there are many ways you can use them. you need to catch them at just the right time. There is quite a small window between them being ripe and going too far when the flesh can turn black.
They should just give a bit when you gently push the top and the stalk should come away easily.
You can scoop out the flesh and add it to a salad. When they are firm they are easily sliced.
Add them to your smoothies. You will only need a half unless you like your smoothies really thick.
The other popular option is to mash them. The high fat content makes them a great alternative to butter when spread on toast. They go particularly well with eggs.
Serve them with hard boiled eggs or mix with scrambled egg for a tasty healthy brunch.
They can be grilled or added to pasta dishes but perhaps the most famous dish is guacamole. Avocados originated in Mexico so it is perhaps not surprising that the classic avocado dish is guacamole.
Guacamole recipe
Ingredients
2 ripe avocados
1 small tomato
1 clove garlic,
1 jalapeno
half tsp turmeric
juice of 1 lime
salt to taste
Method
Finely chop the jalapeno and crush the garlic. Remove the seeds from the jalapeno first if you don’t want it too hot.
Mix together in a bowl with the turmeric.
Mash the avocados but leave some chunks to give it some texture.
Finely chop the tomato.
Add the avocado and tomato to the bowl with the jalapeno, garlic and turmeric. Squeeze the lime over and mix together.
Garnish with some cilantro or basil.
Serve with Tortilla chips, veg sticks or toast as a snack. Or serve as a side dish.
Basically you can adapt the recipe to suit your taste. The addition of turmeric is not traditional but I add it to lots of dishes now for the health benefits.
You can add any spice you like or add onion. Leave out the tomato whatever you fancy.
However you eat them, enjoy the benefits!
Avocado is a popular health food and for good reason. In addition to the nutritional and health benefits of the avocado, it is delicious and contains healthy fats.
Whether you’re looking for a healthy, flavorful snack, or are looking for a nutritional addition to your diet, avocado can be a wonderful choice.
The avocado’s flavors and textures are perfect for just about any meal. This is one food that you can happily add to your meals without feeling guilty. You should definitely add avocado and its amazing health benefits to your diet.
