What is the history of avocados? Are they so good for your health or are they just window dressing? Should you get over your reluctance to eat anything pale green?
If you like green avocado, you know that they are a delicious fruit with a smooth, creamy texture. You also know that avocados seem to pop up almost everywhere. Use mashed avocado instead of mayonnaise.
Add avocados to brownies and smoothies for a healthier twist. Make your own avocado ice cream. Fry them. Even turn them into daiquiris. Spread them on your face. If you can imagine it, there’s probably a recipe online for it.
You will be healthier
The avocado is a nutritional powerhouse. In one avocado, you get everything. (You should only eat a third of it, but who stops there?)
Avocados contain 12 grams of carbohydrates (9 of which are soluble fiber), 12% of the RDA for vitamin C, thiamine, magnesium and manganese. And 3 grams of proteins.
0% cholesterol, 30% RDA of vitamin K, folic acid, and copper.
Contains 6% RDA of iron, phosphorus, zinc, 18% RDA of vitamin E, niacin, B6. 45,5% RDA of pantothenic acid.
24.5% RDA of riboflavin, 240 calories.
And 25 grams of healthy fat.
Protect your heart
Concerned about your heart? Eat avocados to lower blood pressure, reduce triglycerides and slow the development of arterial plaque, reduce the risk of heart rhythm abnormalities, heart attack and stroke. One avocado a day can reduce the risk of sudden cardiac death.
Avocados are full of oleic acid, a healthy fat that most people can’t get enough of. Cooking with avocado oil is also very healthy because avocado fat does not oxidize in the heat, a process that makes the oil potentially toxic.
Despite the high fat content of avocados, eating them can help you lose weight. Avocados contain both soluble and insoluble fiber. Soluble fiber feeds your gut bacteria, keeping them happy and healthy so they work hard for you.
It slows down the passage of food, allowing for better absorption of nutrients. They also control blood sugar spikes, so your body doesn’t store fat as easily.
But don’t beat the potatoes with your guacamole. Use the vegetables for extra weight loss.
Avocados contain two important carotenoids: lutein and zeaxanthin. Carotenoids are cancer prevention agents that expel free radicals from your body (free radicals are produced during daily exercise). Lutein and zeaxanthin are essential to the well-being of the eyes. These two carotenoids work admirably independently, but they are surprisingly more effective together.
They are the main carotenoids that assemble in the macula, an area of the eye essential to vision. Studies show that there is a strong link between decreased cascade arrangement and macular degeneration.
Avocados may help prevent disease. In the laboratory, avocados appear to slow the development of prostate disease cells. They also appear to decrease the symptoms of chemotherapy. Although both have been in test cylinders, cell enhancers and solid fats may have the potential to help you fight malignant growth and the symptoms of chemotherapy.
Likewise, lutein and zeaxanthin can protect your skin from UV rays (but you still need sunscreen!) and can repair skin damage.
Arthritis is a term for joint pain. There are over 100 types, but all involve joint stiffness, pain and decreased range of motion. Avocados are rich in vitamin E. Vitamin E reduces inflammation. Studies also show that a diet rich in vitamin E is associated with a decreased risk of joint damage.
Studies on soy extract and avocado oils are promising. They show that knees and hips with osteoarthritis respond well to the extract.