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Amazing Benefits Of Avocado (+5 Refreshing Recipes)

Amazing Benefits Of Avocado (+5 Refreshing Recipes)

If you are a health-conscious person, you have no reason to resist avocados. This creamy-textured fruit is well-recognized as a “super food” that helps keep your heart, eyes, joints and digestive system healthy, apart from adding flavour to your daily meals. An American study has even found that people who have regular consumption of avocados are healthier and less likely prone to metabolic syndromes than people who do not eat avocados.

According to the Hass Avocado Board, avocados have taken the United States by storm for the past 15 years because more and more Americans are aware of the nutritional value of this fleshy, pear-shaped fruit.

Wondering what magic is behind avocado? Then you can’t miss the 10 powerful health benefits of avocado below:

1. It makes you look more attractive

Avocados contain vitamins that are essential for glowing skin and healthy hair. For example, vitamin C helps firm skin and fade brown spots on face. Vitamin K helps lighten under-eye dark circles. Vitamin E keeps the blood circulation of our scalps smooth and aids the growth of new hair.

What’s more, people who eat avocados often look younger! Antioxidants in avocados help reduce signs of aging such as wrinkles. You can maximize the fruit’s anti-aging effect by making avocado face masks and directly applying them on your face.

2. It relieves symptoms of arthritis

If you’re suffering from arthritis, eating avocados helps soothe the chronic pain a lot. Avocados contain polyhydroxylated fatty acids, omega 3 fatty acids and antioxidants like vitamin C and vitamin E. These nutrients make the fruit an exceptional anti-inflammatory agent. Also, the extract from avocado and soybean oil improves collagen synthesis of your joints.

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3. It protects your unborn baby

If you’re pregnant, avocados should be one of your best company. One cup of avocados can provide you 25% of your recommended intake of folate, which protects your unborn baby from congenital malformation and heart defects.

4. It helps you lose weight

No fruit can compete with avocados for the title of “the best weight loss friendly food”. The high fiber content of avocados ensures our digestive system runs smoothly and slows the breakdown of carbohydrates in our bodies. Also, the oleic oil found in avocados is able to activate the satiety center of our brains to make us feel full for longer. These prevent us from overeating and having uncontrollable weight gain.

5. It helps prevent cancer

A study published in 2007 found that the phytochemicals in avocados can track and inhibit the growth of cancerous cells. The antioxidant and anti-inflammatory characteristics of avocados make the fruit especially effective in combating mouth, skin and prostate cancers.

Avocados are also said to be beneficial to reduce the side effects of chemotherapy. They can restore the supply of antioxidants like glutathione drained by chemotherapy, and so protect healthy cells from chemotherapy damage.

6. It lowers your cholesterol levels

Most of us are easily misled by the fatty texture of avocados into thinking that this fruit is bad for our hearts. But the fact is the majority of fat in avocado is oleic acid, which is a monounsaturated fat that helps significantly reduce bad cholesterol in our bodies by 22% and increase the healthy type of cholesterol by 11%.

Another good news for you: oleic oil can be found in avocado oil as well! Apart from eating avocados every day, adding avocado oil to your cooking is also an effective way to control your cholesterol level and protect you from heart disease.

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7. It contains more potassium than bananas

Banana is well-known as a great food source of potassium, which is a vital nutrient that helps lower our blood pressure and reduce the risk of heart attacks, strokes and kidney failure.

An average adult is recommended to have 4,700 mg of potassium intake every day. To reach this amount, you may find eating avocados a better choice. Avocado contains 4% more potassium than banana. To be more specific, you only need to eat 2.5 avocados to absorb the same amount of potassium found in 10 bananas.

8. It has high fiber content

A study published in 2010 revealed the alarming fact that a majority of Americans receive less than half the amount of daily fiber they need. With inadequate intake of fiber, they are more likely to have the problems of constipation, overweight, slow metabolism and even blood sugar spikes.

But don’t worry! The high concentration of fiber in avocados can save us from the above health problems. 25% of the fiber found in avocados is soluble fiber , which is able to increase the amount of friendly gut bacteria in our intestines and so optimize our body functions.

9. It is good for your eyes

Avocados are rich in antioxidants including Lutein and Zeaxanthin, which protect our eyes from sun damage and remarkably help reduce the risk of cataracts and macular degeneration.

More surprisingly, avocados aren’t only a great source of antioxidants, but they also boost the absorption of antioxidants from other foods. Carotenoid which is another essential antioxidant for eye health is soluble in fat. Next time when you add monounsaturated-fat-rich avocados to your palatable salad, you can better absorb the carotenoids in fruits and vegetables.

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10. It helps absorb nutrients from other foods

Many important vitamins (vitamins A, D, E and K) in vegetables cannot be well-absorbed by our bodies without being consumed with fat. Adding sliced avocados with high fat content to your vegetable-dense meals can reduce unnecessary nutrient loss.

Avocado is a popular ingredient as it blends well with many other foods. Guacamole is one of the most famous recipes that include avocados as the main ingredient along with salt, garlic and lime. This snack is simple to make but its nutritional value is far beyond your imagination!

Want to embark on your health journey after knowing the incredible health benefits of avocado? Here are the recommended recipes you should try:

Avocado with radish, carrot and pickled onion

avocado-with-radish-and-carrot-and-pickled-onion-940x560

    via Bon Appétit

    Avocado and egg pizza

    5133f77bd9127e3d22007b79._w.540_s.fit_

      via the kitchn

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      Avocado and tuna tapas

      1010868

        via Allrecipes

        Tecate skirt-steak tacos

        tecate-skirt-steak-tacos1-940x560

          via Bon Appétit

          Kale wrap with avocado, tuna and carrots
          kale-wrap

            via Fresh Avocados

            Featured photo credit: MSPhotographic via shutterstock.com

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            Last Updated on May 25, 2019

            20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

            20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

            Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

            It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

            This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

            Breakfast

            1. Spiced Coconut Squash Breakfast Porridge

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              This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

              2. Egg and Avocado Spaghetti Squash Boats

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                If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

                3. Spaghetti Squash Frittata for One

                3

                  This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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                  4. Ingredient Spaghetti Squash Brunch

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                    It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                    5. Spaghetti Squash Hash Browns

                    5

                      A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                      Lunch

                      6. Spaghetti Squash Chow Mein

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                        Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                        7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                          This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                           8. Spaghetti Squash with Mushrooms Parmesan

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                          8

                            Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                             9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                            9

                              A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                               10. Thai Peanut Spaghetti Squash

                              10

                                Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                                Dinner

                                11. Spaghetti Squash Comfort Bowl

                                11

                                  This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                                  12. Spaghetti Squash Crust Pizza

                                  12

                                    As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                    13. Spaghetti Squash Fried Rice

                                    13

                                      Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                       14. Roasted Garlic Spaghetti Squash Lasagna Boats

                                      14

                                        If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                        15. Chicken Enchilada Stuffed Spaghetti Squash

                                        15

                                          This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                          Dessert

                                          16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                          16

                                            If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                            17. Spaghetti Squash Coconut Custard Pie

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                                            17

                                              With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                               18. Spaghetti Squash Cake With Cream Cheese Glaze

                                              18

                                                This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                                 19. Spaghetti Squash Kheer

                                                19

                                                  Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                                   20. Cinnamon Spice Spaghetti Squash Cake

                                                  20

                                                    By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                    Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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