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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 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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