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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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            Ricky Tang

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            Last Updated on November 19, 2019

            20 Time Management Tips to Super Boost Your Productivity

            20 Time Management Tips to Super Boost Your Productivity

            Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

            If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

            1. Create a Daily Plan

            Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

            2. Peg a Time Limit to Each Task

            Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

            3. Use a Calendar

            Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

            I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

            Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

            4. Use an Organizer

            An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

            These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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            5. Know Your Deadlines

            When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

            But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

            6. Learn to Say “No”

            Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

            Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

            7. Target to Be Early

            When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

            For appointments, strive to be early. For your deadlines, submit them earlier than required.

            Learn from these tips about how to prepare yourself to be early, instead of just in time.

            8. Time Box Your Activities

            This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

            You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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            9. Have a Clock Visibly Placed Before You

            Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

            10. Set Reminders 15 Minutes Before

            Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

            You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

            11. Focus

            Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

            Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

            Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

            12. Block out Distractions

            What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

            I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

            When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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            Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

            13. Track Your Time Spent

            When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

            You can find more time tracking apps here and pick one that works for you.

            14. Don’t Fuss About Unimportant Details

            You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

            Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

            15. Prioritize

            Since you can’t do everything, learn to prioritize the important and let go of the rest.

            Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

            16. Delegate

            If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

            When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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            17. Batch Similar Tasks Together

            For related work, batch them together.

            For example, my work can be categorized into these core groups:

            1. writing (articles, my upcoming book)
            2. coaching
            3. workshop development
            4. business development
            5. administrative

            I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

            18. Eliminate Your Time Wasters

            What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

            One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

            While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

            19. Cut off When You Need To

            The number one reason why things overrun is because you don’t cut off when you have to.

            Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

            20. Leave Buffer Time In-Between

            Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

            More Time Management Techniques

            Featured photo credit: Unsplash via unsplash.com

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