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Who Can Resist Avocado! It Is One of the Most Nutrient Fruit In The World!

Who Can Resist Avocado! It Is One of the Most Nutrient Fruit In The World!

Besides being the main ingredient of your favorite guacamole dip, avocado is a unique berry fruit that has become very popular in the healthy eating community.

Unlike other fruits that are rich in carbs, avocado is high in fiber and monounsaturated fat and low in sugar, which makes it beneficial in lowering blood cholesterol and losing weight, among other health benefits.

Native to the state of Puebla, Mexico, avocado, or the “alligator pear” is a pear shaped fruit that contains a big seed. Its smooth texture and subtle flavor allow for a number of different flavored dishes. Aside from guacamole dip, avocado can be found in vegetarian cuisine as substitute for meat; as a salad; or it can be added to deserts.

Among many nutrients avocado provides, some of the most commonly known include

  • Potassium, which regulates blood pressure
  • B vitamins, the powerful agents in fighting disease and infection
  • Lutein, which is good for dry eyes

Why Avocados Are One of the Most Nutritious Fruits?

3.5 ounces, or 100 grams of raw avocado contains

  • Calories 160
  • Calories from Fat 123
  • Total Fat 15 g
  • Saturated Fat 2 g
  • Trans Fat 2 g
  • Cholesterol 7 mg
  • Sodium 0 mg
  • Dietary Fiber 7 g

With only 1g of sugar, 2g of protein and 17% of vitamin C, avocados are one of the most nutritious fruits.

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Abundant in “good” fats, avocados help to regulate cholesterol levels. Additionally, avocados provide all the ingredients needed for your body to better absorb nutrients from other food you consume.

Avocados Are a Superfood As They Provide Many Health Benefits!

Aside from being extremely nutritious, avocados provide a number of health benefits, which is why it is considered a superfood.

Avocados help in reducing blood pressure

Being rich in potassium, even more so than bananas, avocado can help regulate blood pressure, which is one of the most common risk factor for heart attacks, strokes and kidney failure [1] [2].

Avocados reduce the risk of heart disease

Avocados are known as one of the fattiest plant foods, with majority of the fat found in avocados being oleic fatty acid. Oleic fatty acid belong to the group of “good” monounsaturated fats that help in heart health protection [3] [4].

Avocados provide better metabolic health

Avocados contain 7g of fiber per 100 grams, making it one of the best sources of fiber. With 205% of the fiber from avocado being soluble [5], avocado is a great dietary solution for optimal metabolic health and weight loss [6].

Avocados aid in lowering cholesterol and triglyceride levels

High cholesterol and triglyceride levels are one of the most common risk factors for developing heart disease. Avocados have proved to be beneficial factors in significantly lowering cholesterol [7] [8] and triglyceride levels [9].

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Avocados help protect the eyes

Avocados can aid in protecting eye health as they contain important antioxidants – Lutein and Zeaxanthin, which are known as the main factors for lowering the risk of common eye problems such as cataracts and macular degeneration. [10] [11]

Avocados may have the potential to help fight cancer

Even though future studies are needed to confirm the effect of avocados on cancer cells, a 2011 study has shown the positive effect of avocados on side effect of chemotherapy in in human lymphocytes. [12]

Moreover, an earlier study shows avocado extract being effective in preventing the growth of prostate cancer cells [13]

Avocados improve general health

A study that analyzed dietary habits of 17,567 participants in the U.S. has found that participants who consumed avocado regularly were much healthier than the participants who didn’t eat avocados: “Avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome.” [14]

Though Avocados Are Nutrient, They Also Have Some Downsides

Avocados are abundant in healthy nutrients and are generally safe to eat. However, in some cases, they can cause allergies, especially in people allergic to latex. Symptoms include rash, upset stomach, facial swelling and trouble breathing.

Moreover, eating too much avocados (more than one avocado a day) can lead to high calorie intake which contributes to weight gain.

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How Do I Know If the Avocado Is Ready to Be Eaten?

In order to test the ripeness of an avocado, squeeze it gently in your hand. If it is soft, nit mushy, it is ripe, and ready to eat. Unripe avocado will ripe in a couple of days. Place it in the refrigerator if you want to slow the process.

Avocados can be eaten raw, seasoned with different ingredients, cooked in a soup, mashed into a dip, or desert. Avocado oil is healthy choice for cooking, and additionally, it provides great benefits for skin and hair care.

You Can Make Avocado Dishes at Home Easily! 3 Avocado Recipes

As avocado provides so many great health benefits and uses, healthy eating community has started to incorporate it in a variety of differently flavored dishes. Here are a couple of healthy and easy avocado recipes for you to try at home.

1. Kiwi avocado smoothie

    As smoothies are the quickest and most effective way to get your daily dose of vitamins from fruits and vegetables, here, we suggest a Kiwi Avocado smoothie that is packed with healthy fats, fiber and vitamins C and E. Its rich and creamy texture, and beautiful green color will spark up any morning.

    2. Tuna avocado salad

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      The recipe shows how avocado serves as a perfectly healthy substitute for mayo. Now you can enjoy your healthy tuna mix without worrying about cholesterol or fat.

      3. Chicken avocado burgers

        Delicious and healthy dinner choice with texture so rich that it is a worthy substitute for your regular beef burger.

        Despite Its Rich Nutritions, Remember to Let Well Alone!

        Although avocado contains a great number of beneficial nutrients, high daily dosages are not recommended due to its high calorie value. Depending on your calorie needs, you should eat not more than 2-5 slices of avocado 2-4 times per week.

        Featured photo credit: Pixabay via pixabay.com

        Reference

        [1] NCBI: Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses
        [2] NCBI: Effect of potassium intake on blood pressure
        [3] NCBI: Dietary intake of fatty acids and serum C-reactive protein in Japanese
        [4] Science Volunteer: Dietary Factors That Promote or Retard Inflammation
        [5] NCBI: Defatted avocado pulp reduces body weight and total hepatic fat but increases plasma cholesterol in male rats fed diets with cholesterol
        [6] NCBI: Review article: prebiotics in the gastrointestinal tract
        [7] NCBI: Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels
        [8] NCBI: Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: effects on weight loss, serum lipids, fibrinogen, and vascular function
        [9] NCBI: Comparison of the effects on lipoproteins and apolipoproteins of a diet high in monounsaturated fatty acids, enriched with avocado, and a high-carbohydrate diet
        [10] IOVS: Plasma Lutein and Zeaxanthin and Other Carotenoids as Modifiable Risk Factors for Age-Related Maculopathy and Cataract: The POLA Study
        [11] IOVS: Lutein and Zeaxanthin Status and Risk of Age-Related Macular Degeneration
        [12] NCBI: Avocado fruit (Persea americana Mill) exhibits chemo-protective potentiality against cyclophosphamide induced genotoxicity in human lymphocyte culture
        [13] NCBI: Inhibition of prostate cancer cell growth by an avocado extract: role of lipid-soluble bioactive substances
        [14] NCBI: Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008

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        Last Updated on May 22, 2019

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

        One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

        In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

        Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

        1. Cat Camel Stretch

        Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

        Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

        Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

        Here’s a video to guide you through:

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        2. Go for a Walk or a Run

        This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

        Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

        The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

        Also, you are helping your heart to stay healthy and keeping your blood pressure low.

        Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

        3. Jumping Jacks

        Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

        Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

        4. Abductor Side Lifts

        Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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        Do about 10 to 15 raises for each side like this:

        5. Balancing Table Pose

        This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

        Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

        ablab

          6. Leg Squats

          Not just legs are involved but also hips and knees.

          Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

          The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

          7. Push Ups

          You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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          An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

          Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

          This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

          8. Bicycle Crunches

          There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

          Watch the video to see how this is done correctly:

          9. Lunges

          Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

          Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

          This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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          10. Bicep Curls

          You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

          Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

          Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

          Here’re some important notes before you start doing this exercise:

          Try to do one or two sets of about ten repetitions for each arm and then switch arms.

          These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

          You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

          Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

          More Articles About Exercises for Beginners

          Featured photo credit: Unsplash via unsplash.com

          Reference

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