Avocados have quickly become the golden food. There are even restaurants popping up that only serve dishes with avocados (I need to go visit those)! So what’s all the hype about? Are they really one of the best foods on the planet? YES. They’re easily one of the most nutrient dense foods on the planet. There are so many different ways to use avocados, from smoothies to salads, to snacks to desserts. You really can’t go wrong with how you use them!
1. Can Lower Belly Fat
Fat is your friend when it comes to weight loss. Now, it still needs to be consumed in moderation, but you should not fear fat! Typically, a half to one whole medium sized avocado is a healthy daily serving. 77% of the calories in an avocado come from fat, specifically oleic acid. Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer (7, 8, 9, 10). Several studies have linked oleic acid to health benefits, such as decreased inflammation and a lower risk of developing heart disease (4, 5).
2. Loaded with Fiber
Fiber is key to keeping a trim figure. It keeps you full and satisfied between meals. Fiber is indigestible plant matter that can reduce blood sugar spikes and is linked to a lower risk of many diseases. The combination of fat and fiber slow the release of food from your stomach. One study looked at how eating a meal that included avocado affected the appetite of overweight and obese people (11). People who ate half an avocado with their lunch had a decreased desire to eat for up to five hours afterward. Try including a half an avocado to your salad at lunch and see how you feel a few hours later.
3. Supple Skin
Quite possibly the greatest benefit of avocados is the glowing factor they give your skin. If you want beautiful, young, radiant looking skin without spending boatloads of money on skin care products, incorporate avocados into your daily diet. Antioxidants found in avocados, such as carotenoids, vitamin E and vitamin C, help protect against the damage of free radicals; this is extremely important for anti-aging. One particular carotenoid, lutein, promotes the water content and elasticity of skin and decreases the destruction of beneficial skin lipids. Vitamin E protects you from ultraviolet light. Your body needs vitamin C to make collagen, which is the main component of skin and the source of its elasticity and firmness.
4. Contain More Potassium Than Bananas
When you hear the word potassium, what automatically comes to mind? Bananas, right? However, avocados actually contain more potassium than bananas. Potassium also happens to be a nutrient that most people are deficient in. Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes, and kidney failure (6).
5. Easy to Incorporate into Your Diet
Not only are avocados incredibly nutritious, but they can be added to just about anything – smoothies, toast, salads, sandwiches, or just simply plain with a spoon. My personal favorite is adding a quarter of an avocado to my daily smoothie. I love the creamy and thick texture it adds. Find your favorite way to eat them and try to get in one serving each day.
What’s your favorite way to enjoy avocados? Comment below and tell me!
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