How Eat An Avocado
Avocados are loved for their mushy texture and refined taste, and studies have shown that people who eat them regularly are generally healthier than those who don’t.
Avocados are nutritionally rich and contain numerous essential nutrients such as vitamin A, B, C, E and K, as well as copper, iron, phosphorus, magnesium and potassium.
Avocado also contain fiber, protein and phytosterols such as beta-sitosterol, glutathione and lutein, which can treat and prevent numerous diseases.
Here are 15 health benefits of avocados:
Maintains your heart health
Avocados are rich in vitamin B and folic acid, which can regulate your homocysteine levels. High homocysteine levels are associated with increased risk of heart disease. Avocados also contains vitamin E, glutathione, and monounsaturated fat which can keep your heart healthy.
- Reduces cholesterol
Avocados are also rich in beta-sitosterol, a phytosterol which can lower cholesterol levels in your blood. According to a study, patients suffering from mild hypercholesterolemia who included avocado in their everyday diet were able to lower their LDL cholesterol levels by 17% in only 7 days, while also lowering their triglyceride levels by 22% and increasing the HDL cholesterol by 11%.
- Controls blood pressure
Avocados are an excellent source of potassium which can control your blood pressure.
- Anti-inflammatory properties
Phytonutrients in avocados such as polyphenols and flavonoids have powerful anti-inflammatory properties which can reduce the risk of inflammatory and degenerative disorders.
- Maintains your eye health
Avocados are great for your eyes due to the lutein content, a carotenoid which protects from age-related macular degeneration and cataract.
- Regulates blood sugar levels
The monounsaturated fats in avocados can reverse insulin resistance in the body which will in turn regulate your blood sugar levels. Avocados also contain soluble fiber which maintains your blood sugar levels.
- Prevents birth defects
Avocados are rich in folate, a vitamin from the B group also known as folic acid. A cup of avocado has about 23% of the daily recommended amount of folate, and this vitamin is vital for prevention of birth defects such as neural tube defects and spinal cleft.
Reduces the risk of stroke
The high amount of folate in avocados can also protect you from stroke. According to a study, people who eat folate-rich food have significantly lower risk of stroke than people who don’t.
Numerous studies have shown that avocado prevents prostate cancer development, while the oleic acid content can prevent from breast cancer.
Fights free radicals
Avocados are great for stopping the aging process due to the high amount of glutathione, a powerful antioxidant.
The antioxidants in avocados make it a great anti-aging agent. Glutathione can strengthen your immune system, slow down the aging process and maintain a healthy nervous system.
- Eliminates bad breath
Avocado is a great natural mouth wash and one of the best natural remedies for bad breath. It cleans your bowels which are often the main cause of bad breath.
- Improves nutrient absorption in the body
According to studies, people who ate avocado salad regularly absorbed five times the amount of carotenoids than people who didn’t consume avocados at all.
- Skin care
Avocado oil is often added to different cosmetic products due to its ability to feed the skin and make it glow. Avocados can also help treat psoriasis, a skin disease which causes redness and irritation.
- Weight gain
Avocados contain 200 calories per 100 gr., while fruit generally has 60-80 calories per 100 gr. Due to the high number of calories, avocados are great if you’re trying to gain weight. They are a healthy source of calories unlike other ingredients which usually contain too much saturated fat and added sugars.
How to eat an avocado
Before consumption, an avocado needs to be peeled and separated from the pit in its core. Afterwards, you can eat it in different ways – some people mash it and eat it as a spread, or make a tasty sauce from it, or you can just eat it with a spoon.