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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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        Ana Erkic

        Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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        Last Updated on March 13, 2019

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        Have you gotten into a rut before? Or are you in a rut right now?

        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

        1. Work on the small tasks.

        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

        2. Take a break from your work desk.

        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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        3. Upgrade yourself

        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

        4. Talk to a friend.

        Talk to someone and get your mind off work for a while.

        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

        5. Forget about trying to be perfect.

        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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        6. Paint a vision to work towards.

        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

        7. Read a book (or blog).

        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

        Check out the best selling books; those are generally packed with great wisdom.

        8. Have a quick nap.

        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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        9. Remember why you are doing this.

        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

        10. Find some competition.

        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

        11. Go exercise.

        Since you are not making headway at work, might as well spend the time shaping yourself up.

        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

        12. Take a good break.

        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

        More Resources About Getting out of a Rut

        Featured photo credit: Joshua Earle via unsplash.com

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