I love avocados. And with good reason, they’re diverse, taste great and are an amazing source of nutrients. Avocado’s array of health benefits are so vast that I’m actually convinced avocados love us too.
Here are 13 Ways Avocados Love You Back!
1. Eating Avocado Regularly Can Support a Healthy Heart!
- This creamy green fruit contains essential fatty acids that help to lubricate and protect blood vessels by removing cholesterol deposits, free radicals and other blockages.
- Avos also contain copper, iron and b-vitamins that are key to the formation and function of red blood cells.
- Their levels of magnesium and potassium are also known to help reduce blood pressure.
2. Lowers bad cholesterol while increasing good cholesterol.
- This nutrient dense fruit is rich in fiber, phytosterols and polyphenols – all of which can help lower cholesterol.
- Not only has avocado shown to lower bad cholesterol (LDL) by up to 22% but it can also increase our good cholesterol (HDL) by up to 11%!
- High blood triglycerides, a formation of fats in our blood stream, can also be reduced through regular avo consumption says a study published in the Journal of the American Heart Association
3. Avocados are packed with LOTS of nutrients, vitamins and minerals.
- One serving of avocado provides healthy portions of Vitamins K, B5, B6, C, E, Folate, Panthotenic Acid, Potassium, Magnesium and Fiber!
- As a natural source of folate, which contains folic acid, avocado can support the development of a healthy fetus in pregnant women.
4. They can assist in healthy weight loss.
- Avocados contain something called oleic acid that activates a part of the brain that has shown to produce a feeling of satisfaction, which can prevent overeating.
- Avocados also contain 27% of our RDV of Fiber which helps to prevent metabolic syndrome and decrease the risk for coronary artery disease, stroke, and type 2 diabetes. Soluble fiber can also slow the breakdown of carbohydrates, helping you to feel full longer.
5. Avos have Anti-Inflammatory properties
- Oleic acid not only helps us to feel full and satisfied but it can also help us to reduce swelling and pain.
- The fruit’s anti-inflammatory nutrients (including phytosterols, antioxidants, omega-3 fatty acids and polyhydroxylated fatty alcohols) are likely to be involved in its ability to help prevent osteoarthritis and rheumatoid arthritis by preventing inflammation in connective tissues.
6. Nourishes the Skin in more ways than one.
- Whether through consumption or application, Avocados have been known to prevent and reduce wrinkle appearance. Check out this article on Plant-Based Facial Remedies for an Avocado Face Mask recipe.
- It’s antioxidants, amino acids and essential oils can moisturize dry to sunburnt skin, help repair dry or damaged hair and moisturize dry to sunburnt skin.
7. Full of the good fats!
- Unlike almost all other fruits, avo is high in monounsaturated fats and low in carbs.
- Monounsaturated fats consumed in moderation have been shown to reduce blood cholesterol levels which in turn can decrease risk for heart disease.
- Vitamins like A, D, E and K, as well as carotenoids antioxidants are fat soluble and need fats to be usefully processed by our bodies.
8. Supports Eye Health.
- Avocado contains lutein, a carotenoid found naturally in high quantities in the retina of the eye. While the body does notAbsorb anti-oxidants helping protect and maintain healthy cells. Unfortunately, the human body does not naturally synthesize the lutein it requires, making intake through diet essential to maintaining eye health.
- Omega 3 fatty acids and Vitamin E occur naturally in avocados, making them an excellent brain food.
- These nutrients have proven to help reduce the risk of Alzheimer’s disease development and progression.
10. Avocados possess anti-cancer properties.
- The omega-3 fatty acid in avocados known as alpha linolenic acid, has been found to suppress tumor growth in breast and colon cancers.
- Avocoados also contain Vitamin E which is a known anti-cancer agent effective in both prevention and treatment of skin cancer and prostate cancer.
- The unique combination of vitamin E and beta-carotene in this fruit can also drastically lower the risks of lung and other cancers in smokers.
11. Avocados are amazingly diverse.
- Avocados are like the King Midas of fruit because everything they touch turns to gold! Whether paired with sweet, savory or spicy dishes, their creamy texture and cool taste add a nice element to just about everything.
- Avocado use can be worked into breakfast, lunch, dinner, soup, snack, dessert, baby food, salad dressing, smoothies, body care, hair care, etc.
12. Not just bananas are loaded with potassium.
- When most people hear the word Potassium they think bananas but avocados actually have more potassium than bananas. One avocado has nearly 1000 mg, or 27% RDV, of Potassium!
- Potassium is a mineral that helps normalize blood pressure which could be another reason why avos are so good for maintaining heart health.
13. Protein Packed!
- One average sized fruit can have up to 10g of protein and is one of the best sources of protein of any fruit!
Now you that you have plenty of reason to mindfully enjoy this amazing fruit, here are a few tips on how to overcome their unpredictable ripeness and unappetizing browning.
- Avocados are tricky. It seems like you need to perfectly time their ripeness for your dish. But you can get them to ripen faster in a closed brown bag with an apple or banana. These fruits release ethylene gas, a natural plant hormone, that helps to speed the ripening process.
- Sometimes you cut open an avocado or make guac only to have it sit and wait for guests. Adding some citrus (lemon or lime) will keep your avo from oxidizing and turning brown. I’ve also heard rumors say that keeping the pit in will do the same.
That’s it! You’re all set to mindfully enjoy avocado, knowing exactly how this amazing fruit love you back!
Aloha from the Big Island of Hawaii!