Healthy eating communities have their quirks and fads when it comes to
superfoods. The latest superfood that has taken all health eaters by
storm is nonother than the main ingredient of your favorite guacamole
This fruit is stocked full of fiber and monounsaturated fat, and at the
same time, it has a low concentration of sugar. This makes it very
beneficial when it comes to losing weight and lowering blood
cholesterol amongst many other health benefits.
Also called the “Alligator Pear”, the avocado is native to the state of
Puebla in Mexico. It’s a pear-shaped fruit (hence the name alligator
pear) and contains rather a big seed. The fact that the texture of the fruit
is quite smooth with a subtle and creamy flavor makes it the perfect
ingredient for quite a number of dishes. In addition to being the prime
ingredient of the guacamole dip, avocadoes are also a prime ingredient
in many vegetarian dishes as a meat substitute and are also used in
many salads and desserts.
Avacado is stocked full of many nutrients such as
- Potassium, which regulates blood pressure
- B vitamins, the powerful agents in fighting disease and infection
- Lutein, which is good for dry eyes
What makes avocado so nutritious?
3.5 ounces or 100 grams of raw avocado contains
• Calories 160• Calories from Fat 123
• Total Fat 15 g
• Saturated Fat 2 g
• Trans Fat 2 g
• Cholesterol 7 mg
• Sodium 0 mg
• Dietary Fiber 7 g
With only 1g of sugar, 2g of protein, and 17% of vitamin C, avocados
come with a perfect combination of nutrients.
Its high concentration of “good fats” help the avocado regulate
cholesterol levels. In addition, it also gives you all the ingredients your
body needs to absorb nutrients from the other food you eat!
Health benefits of an Avacado!
The benefits you can get from avocados are numerous. In addition to
the amazing nutrients in contains, avocados also provide the following
Reduces blood pressure
Avocados are super rich in potassium, even more, richer than bananas,
and thus they help regulate your blood pressure levels. High blood
pressure is one of the most common reasons for heart attacks, strokes, and kidney failure.
Reduces the risk of heart disease
Did you know that avocados are one of the fattiest plant foods ever?
And a majority of these fats are oleic fatty acids, which belong to the
group of “good” fats that helps you protect the health of your heart.
Provides better metabolic health
With 7 grams of fiber in a 100-gram serving, avocados are one of the
best sources of fiber. It’s a great dietary solution for optimal metabolic
health and weight loss as 205% of the fiber in an avocado is soluble.
Lowers cholesterol and triglyceride levels
One of the biggest culprits of heart disease is High cholesterol and
triglyceride. Avocados are proven to lower both cholesterol and
triglyceride levels in the body.
Helps protect the eyes
Avocados contain Lutein and Zeaxanthin, antioxidants that help lower
the risk of popular eye issues such as cataracts and macular
May have the potential to help fight cancer
A recent study showed that avocados have positive effects on side
effects created by chemotherapy on human lymphocytes. Avacado
extracts have also been shown to be effective in preventing the growth of
prostate cancer cells.
Improves general health
A recent study concluded that people who consume avocado on a daily
basis are generally healthier than people who didn’t eat avocados.
Consuming more avocados will improve the overall diet quality, nutrient
intake, and reduced risk of metabolic syndrome.”
Avocados have downsides too…
Generally safe to eat, avocados sometimes are known to cause
allergies in certain people. This is especially common in people who are
allergic to latex, causing symptoms such as rash, upset stomach,
facial swelling, and trouble breathing.
Eating more than one Avacado also may lead to weight gain due to
increased calorie intake.
How to test the ripeness of an Avacado.
Squeeze your Avacado gently in your hands. If it’s soft and mushy, then
the avocado is ripe and ready to eat. If it’s hard, the avocado will need a
few days to ripen. If you want to slow the ripening process, you can
place the avocado in the fridge.
You can eat avocados in many ways. Raw, seasoned with various
ingredients, cooked in soup, mashed in a dip, or even as dessert. The
oil extracted from avocado is a healthy and tasty cooking ingredient, not
to mention the numerous benefits to skin and hair.
3 Easy make Avacado recipes.
With the growing popularity of Avacado as a food ingredient, people
have started to come up with a variety of Avacado inspired recipes.
Here are a few you could try at home!
Smoothies are a quick and easy way to get your daily dose of vitamins
from fruits and veggies. A kiwi and Avacado smoothie will be stocked
full of healthy fats, fiber, and vitamins C and E. The creamy texture and
popping green color will brighten up your day too!
Worried about giving up mayo? Avacado is the perfect substitute! Enjoy
your salad or tuna mix without giving a thought to those cholesterols or
Kick the beef and all the fats that come with it with this delicious and
healthy substitute for your beef burger.
It’s nutritious, but know the limits!
Though the benefits of avocados are numerous, you must control your
daily intake because of the high-calorie value it contains. No more than
2 – 5 slices of avocado 2 – 4 times a week are recommended.