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4 Benefits of Avocado That Make It More Irresistible

4 Benefits of Avocado That Make It More Irresistible

Avocado is a nice fancy addition to any dish or beverage and leads to a delightful meal, and health and dining aficionados know this well. Our own observations would perhaps prove this: we see what is also known as “the alligator fruit” as a salad ingredient, tasty smoothie or milkshake additive, dip base and sandwich spread, among others. More than considering the benefits of Avocado, the culinary appeal has taken this tropical fruit by storm.

This green fruit has fast become a popular item in the typical food basket or food selections. In the last decade, avocado and guacamole mentions have increased on food service menus by 13%, while menu item count increased by 58% based on a study by the Hass Avocado Board. Imports from Mexico to the United States for example, has made the seasonal fruit available year-round. No doubt the hype is everywhere. Popular food stores have included avocado in their sandwiches and salads, putting more investment in promotions and advertising and leading to more craving and popularity of the avocado.

Before you start drooling and rush to the nearest store to indulge in an Avocado craving, it is a good habit to check what’s hot about this fruit not only in terms of taste but what it can do for us. Truly, the fuzz out there is alarmingly good and we do not want to miss anything. but could there be more to this fruit than taste and culinary options?

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Finding out about the benefits of Avocado is a good start. Have a good look at these 4 benefits that I will share with you and get your gastronomic indulgence into action without feeling guilty!

Benefit 1: Avocado is full of good fats

Recent years have freed the Avocado from the unhealthy tag being known to be fatty. Many marketing and trading associations have long fought the battle against the message that Avocado is a fatty food and transformed it into a heart-healthy one. In spite of this, many health buffs are still unaware or cautious.

Here’s what dietitician.com clarifies:

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One Avocado has 4 grams of protein, 15 gms carbohydrate and 31 grams of fat. So avocados are mostly fat. However, it is a good fat because avocados contain monosaturated fat (19 gms in 1 avocado) like olive oil and peanut oil.

Many of us are taken aback by the word fat, but remember that we are not just supposed to be conscious about having low fat in the diet but the right fat. (3) After the fat-drama, which we now know is just but a panic myth because avocado contains the right fat, there is no need to worry about its intake unless for medical reasons and assuming you are in an average healthy state. And surely, moderate amount is the key.

Barbara Davis, a dietitian from Health Focus International reminds that fats should only take a third of daily caloric intake. She says that one ounce of avocado, equal to about two table spoons, provides 4.5 grams of fat. Yes, yummy food no matter healthy is not something you can indulge in without control!

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Benefit 2: Avocado is rich in nutrients that are anti-inflammatory and protect cells from damage

The George Mateljan foundation reports in whfood.org that Avocado is found to be rich in nutrients known to be anti-inflammatory: phytosterols, carotenoid anti-oxidants, omega 3 fatty acids and polyhydrolated fatty alcohols.  All these may sound Greek to us but these nutrients prevent diseases such as osteoarthritis and rheumathoid arthritis.  It is also linked to reduced risks of cardiovascular disease.

Additionally, carotenoids—which are found in abundance in Avocados—are also known to help in improving immune function, lowering risk of cancer, and contributing to protecting cells from damage due to aging and cancer.

Benefit 3: Avocado provides optimized absorption

It is also found that this fruit helps in the optimal absorption of the nutrients not only in the fruit itself but from other food consumed at the same time. This is because its enormous amounts of oleic acid makes it easier for the digestive track to form transport molecules that can help carry carotenoids and other nutrients into the body.

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With many nutrients lost nowadays by more artificial food around us, it is vital to get the most of what we eat, and a good absorption of nutrients from what we eat definitely keeps us ahead of the race to health.

Benefit 4: Avocado is a good source of dietary fiber

Avocado provides about 8 grams of dietary fiber, which in turn helps to keep a healthy digestion and detoxify our body.

As a consequence, when taken in moderate amounts, Avocado also has as one of its benefits in weight loss.  It is true that this fruit is high in calories, but because of its fiber content, it is also good in providing a high level of satiety—the feeling of fullness. This leads one to stop eating and hence control one’s calorie intake.

Round, healthy and delicious!

So much has been said about the healthy goodness and benefits of avocado, but it all boils down to serving it right and in the right amount. Avocado is full of good fats and therefore we should use it as our fat source and have just enough of that. Not too much.

Eat it alongside other healthy-nutrient food and you will have one nice meal that goes a long way to help your system strong and lively!

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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