Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

      Advertising

      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

            More by this author

            Ricky Tang

            Editor. Movie Lover. Amateur Singer.

            15 Pictures Telling Why You Should Still Have Hope For Our World 15 Foods That Can Save You From Annoying Acid Reflux Day 7: Science-Backed Ways To Beat The Stress Hormone In Your Body Day 4 Shocking! Not Drinking Enough Water Makes Your Respiratory System Suffer, Science Says 10 Satirical Illustrations Showing How Our World Is Sick

            Trending in Food and Drink

            1 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 2 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 3 15 Most Effective and Nutritious Healthy Foods to Lose Weight 4 Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower 5 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on January 15, 2019

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

            In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

            Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

            Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

            Why Is It Hard to Live A Peaceful And Happy Life?

            Our Habitat Has Become Too Technological

            The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

            There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

            How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

            According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

            Too Many People Don’t Want to Unplug

            Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

            The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

            Listen carefully:

            We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

            Advertising

            The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

            Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

            8 Mindfulness Exercises to Start Practicing

            There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

            Are you ready for it? Let’s go!

            1. Pray Daily

            You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

            When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

            Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

            Pray. You won’t regret it.[5]

            2. Pay Attention to Your Inner Thoughts

            A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

            By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

            Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

            Advertising

            If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

            This article can guide you to beat negative thoughts:

            How to Stop Automatic Negative Thoughts When You’re Overwhelmed

            3. Smile Often

            Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

            Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

            Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

            The moment that you smile unconsciously, you then know that you are truly happy.

            4. Organize Your Working Desk

            A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

            When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

            Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

            Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

            Advertising

            5. Celebrate Your Friend’s Victories

            I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

            Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

            What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

            6. Listen to Your Spouse/Partner

            God put someone in your life for a reason. You might as well listen to him or her.

            I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

            I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

            7. Give Yourself a Break from Technology

            You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

            How do you do that? This is my formula:

            First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

            If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

            If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

            Advertising

            If you score more than 35, you need to take action immediately.

            Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

            8. Go Exercise

            Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

            The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

            You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

            12 Benefits of Regular Exercise You Should Know

            The Bottom Line

            It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

            It is possible to live a happy and peaceful life. It only depends on you.

            Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

            More Resources About Mindfulness

            Featured photo credit: Lesly Juarez via unsplash.com

            Reference

            Read Next