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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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        How to Control Your Thoughts and Become the Master of Your Mind

        How to Control Your Thoughts and Become the Master of Your Mind

        Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

        Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality.

        I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

        You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

        Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

        When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

        I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

        Who Is Thinking My Thoughts?

        Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

        Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

        1. The Inner Critic

        This is your constant abuser. He is often a conglomeration of:

        • Other people’s words; many times your parents.
        • Thoughts you have created based on your own or other peoples expectations.
        • Comparing yourself to other people, including those in the media.
        • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

        He is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

        Why else would he abuse you? And since “he” is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

        2. The Worrier

        This person lives in the future; in the world of “what ifs.”

        He is motivated by fear which is often irrational and with no basis for it.

        Occasionally, he is motivated by fear that what happened in the past will happen again.

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        3. The Reactor or Trouble-Maker

        He is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

        He can be set off by words or feelings. He can even be set off by sounds and smells.

        He has no real motivation; he has poor impulse control and is run by past programming that no longer serves you, if it ever did.

        4. The Sleep Depriver

        This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

        His motivation can be:

        • As a reaction to silence, which he fights against
        • Taking care of the business you neglected during the day
        • Self-doubt, low self-esteem, insecurity and generalized anxiety
        • As listed above for the inner critic and worrier

        How can you control these squatters?

        How to Master Your Mind

        You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

        Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

        There are two ways to control your thoughts:

        • Technique A – Interrupt and replace them
        • Technique B – Eliminate them altogether

        This second option is what is known as peace of mind!

        The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

        Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

        For the Inner Critic

        When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

        You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

        For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

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        You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

        “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

        If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

        • He riles up the Worrier.
        • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
        • He is often present when you try to fall asleep so he perpetuates the Sleep Depriver.
        • He is a bully and is verbally and emotionally abusive.
        • He is the destroyer of self-esteem. He convinces you that you’re not worthy. He’s a liar! In the interest of your self-worth, get him out!

        Eliminate your worst critic and you will also diminish the presence of the other three squatters.

        Replace him with your new best friend who supports, encourages, and enhances your life. This is a presence you want in your mind.

        For the Worrier

        Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

        Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

        You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

        • Increased heart rate, blood pressure, or surge of adrenaline
        • Shallow breathing or breathlessness
        • Muscles tense

        Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

        If you believe in a higher power, this is the time to engage with it. Here is an example:

        Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

        “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

        Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

        If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

        Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

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        Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

        For example:

        If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

        “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

        Change those fearful thoughts when they happen:

        “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

        Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

        For the Trouble-Maker, Reactor or Over-Reactor

        Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

        The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

        • Increased heart rate and blood pressure; surge of adrenaline
        • Shallow breathing or breathlessness
        • Muscles tension

        I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

        Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

        Breathe in through your nose:

        • Feel the air entering your nostrils.
        • Feel your lungs filling and expanding.
        • Focus on your belly rising.

        Breathe out through your nose:

        • Feel your lungs emptying.
        • Focus on your belly falling.
        • Feel the air exiting your nostrils.

        Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

        Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

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        One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

        Master your mind and stop the Reactor from bringing stress to you and your relationships!

        For the Sleep Depriver

        (He’s made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

        I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

        Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

        1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
        2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

        When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

        From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

        For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

        If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

        You can also use this technique any time you want to:

        • Fall back to sleep if you wake up too soon.
        • Shut down your thinking.
        • Calm your feelings.
        • Simply focus on the present moment. 

        Becoming the Master of Your Mind

        Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

        You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

        Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

        Featured photo credit: Pexels via pexels.com

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