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Last Updated on January 12, 2018

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 September 20, 2018

        How to Stay Calm and Cool When You Are Extremely Stressful

        How to Stay Calm and Cool When You Are Extremely Stressful

        Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

        If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

        1. Breathe

        The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

        • Take five deep breaths in and out (your belly should come forward with each inhale).
        • Imagine all that stress leaving your body with each exhale.
        • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

        Feel free to repeat the above steps every few hours at work or home if you need to.

        2. Loosen up

        After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

        Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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        3. Chew slowly

        Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

        Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

        Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

        4. Let go

        Cliche as it sounds, it’s very effective.

        The thing that seems like the end of the world right now?

        It’s not. Promise.

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        Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

        Letting go isn’t easy, so here’s a guide to help you:

        21 Things To Do When You Find It Hard To Let Go

        5. Enjoy the journey

        Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

        Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

        6. Look at the big picture

        The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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        Will this matter to me…

        • Next week?
        • Next month?
        • Next year?
        • In 10 years?

        Hint: No, it won’t.

        I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

        Stop agonizing over things you can’t control because you’re only hurting yourself.

        7. Stop demanding perfection of yourself

        You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

        Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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        8. Practice patience every day

        Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

        • The next time you go to the grocery store, get in the longest line.
        • Instead of going through the drive-thru at your bank, go inside.
        • Take a long walk through a secluded park or trail.

        Final thoughts

        Staying calm in stressful situations is possible, all you need is some daily practice.

        Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

        Featured photo credit: Brooke Cagle via unsplash.com

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