Green Superfood: The Health Benefits of Avocado Revealed
All you need to know about the health benefits of avocado and how you can incorporate this delicious healthy fat into your diet.
Avocados are one of the world’s most popular superfoods and for a good reason!
They are tasty, versatile, and easy to add to recipes or prepare as a snack. They also are nutritional powerhouses full of healthy fats, vitamins, and minerals.
But why are avocados so special and what are the best ways to consume them?
🥑what makes avocado so special?
Avocados have earned their status as a superfood due to the impressive nutritional value they provide.
Consuming avocados can help increase nutrient intake significantly while providing numerous health benefits.
Avocado consumption has been linked to reducing LDL cholesterol (the “bad” cholesterol) levels, improving cardiovascular health, promoting eye health, and potentially lowering cancer risk.
Half of an avocado (about 100 grams) contains 160 calories, 14.66g of fat, and 6.7g of dietary fiber.
Avocados are a source of essential nutrients such as carotenoids, vitamins A, K, C, E and B, potassium, magnesium, iron, zinc, calcium, copper, folate. choline, betaine, magnesium and phosphorus.
Avocados are also abundant in flavonoids, specifically lutein, and zeaxanthin. These two compounds in particular have been linked to a lower risk of macular degeneration and cataracts.
Additionally, avocados contain quercetin, which has been associated with reducing allergy symptoms.
Avocados are naturally sodium-free, making them an ideal choice for those looking to reduce their sodium intake.
Also, avocados are a great source of both soluble and insoluble fiber which helps support digestion, improve cholesterol levels, and aid in weight management.
❓what is an avocado - a fruit, a vegetable, or a berry?
Botanically speaking, an avocado is a fruit, specifically a large berry containing a single seed.
It is scientifically classified as a "drupe" which is a type of fruit in which the outer fleshy part surrounds a pit.
The avocado tree produces these fruits in abundance and they are commonly eaten fresh, added to salads, or used in guacamole.
While technically considered a fruit, some people classify it as a vegetable because of its thick green skin and mild flavor that pairs well with other savory ingredients.
💡what are the different types of avocados?
The most popular type of avocado is the Hass avocado, which has a dark-green, bumpy skin and nutty flavor. It is found in most grocery stores year-round.
Other varieties include the Fuerte, Bacon, Pinkerton, Gwen, Lamb Hass, and Reed avocados.
The Fuerte is thin-skinned with a mild flavor.
Bacon avocados have light-green skins and are creamier and richer than other types.
Pinkerton avocados have thicker skins than the Hass variety and contain more oil.
Gwen avocados are large with yellowish-green skins and nutty-tasting flesh.
Lamb Hass avocados are smaller with bumpy pebble-like skins, sweet flesh, and a thicker texture than the Hass variety.
Lastly, Reed avocados have green skins that turn to purplish black when ripe and have creamy white flesh with a buttery texture.
All of these types can be used for various recipes such as guacamole or eaten on their own as a healthy snack.
🤔how to pick a ripe avocado
Look for an avocado that has uniform dark green or brownish-green skin. If the skin is splotchy or has patches of lighter green, then it is most likely not ripe yet.
You can also give the avocado a gentle squeeze in your hand — if it yields slightly to pressure and feels soft, but not mushy, then it is probably ripe.
Also, try to smell the stem end of the avocado; if it smells sweet and fragrant, then you've got yourself a ripe one!
🥑what are the health benefits of avocados
💪avocados are nutritional powerhouses
As we saw earlier, avocados are incredibly nutritious fruits that can provide various amounts of vitamins, minerals, and beneficial fatty acids.
Avocados contain a significant amount of vitamin K, an essential nutrient for blood clotting and bone health; they are also rich in minerals such as copper, magnesium, potassium, and folate.
They are a good source of dietary fiber which helps improve digestion and reduce cholesterol.
Additionally, avocados are high in monounsaturated fatty acids, specifically oleic acid which has been linked to lower rates of heart disease.
Due to their content of healthy fats and other nutrients, avocados can help protect against cancer, diabetes, and metabolic syndrome.
Also, the high fiber content keeps you feeling fuller longer which aids in weight management.
Avocados provide a plethora of health benefits that make them an important part of a balanced diet.
💚avocados can help improve heart health
Avocados are an excellent source of dietary fiber, which helps lower cholesterol levels and reduce the risk of heart disease.
Avocados also contain omega-3 fatty acids, which can help reduce inflammation. Additionally, avocados are rich in potassium, which helps regulate blood pressure.
Studies have shown that eating avocados can increase HDL cholesterol (the “good” cholesterol), while decreasing LDL (the “bad” cholesterol).
Avocados have also been found to improve overall cardiovascular health by reducing triglyceride levels.
Furthermore, they contain antioxidants such as lutein, zeaxanthin, beta-carotene, and vitamin E which help protect the body from free radicals linked to various forms of cardiovascular disease.
All in all, incorporating avocado into your diet is an easy way to add more nutrition and promote overall heart health.
😊avocados can help fight inflammation
In addition to the antioxidants, potassium, magnesium, and vitamins they provide, avocados have powerful anti-inflammatory properties.
Inflammation is the body's response to injury or infection and is a normal process that helps the body fight off foreign invaders while it repairs damage.
However, chronic inflammation can be harmful if left unchecked.
Studies show that compounds found in avocados may help reduce inflammation associated with arthritis, allergies, asthma, and other inflammatory conditions.
Specifically, oleic acid – a monounsaturated fat – acts as an anti-inflammatory agent within the body. It has been shown to reduce pain and stiffness in joints affected by arthritis.
Additionally, different types of polyphenols found in avocados have been studied for their potential to reduce inflammation caused by allergies or asthma attacks.
🥙avocados can help improve digestion
Avocados have a high fiber content and fiber is an essential part of the digestive process, as it helps to move food through the digestive system.
Additionally, avocados contain healthy fats and oils that support the production of stomach acids which further aids in digestion.
They also contain a variety of vitamins and minerals that are essential for promoting healthy digestion, such as vitamin C which helps break down proteins, and vitamin B6 which supports metabolism.
Avocados also contain phytonutrients that have anti-inflammatory properties, which help reduce inflammation in the gut and help prevent digestive discomfort.
Eating avocado regularly also helps with healthy elimination.
All these factors make avocado a great choice for aiding digestion and should be included as part of a balanced diet.
👩🍳avocados can help with weight management
Avocados are a great food for weight management due to their nutrient-dense properties.
The healthy fats and fiber in an avocado help regulate hunger and keep you feeling full for longer, making it easier for you to stick to your weight management goals.
Avocados are also low in carbs which makes them an ideal choice for people trying to lose or maintain their weight.
Potassium in the avocado helps better manage fluid balance and improves metabolism.
So, adding avocados to your diet is a smart way of helping you achieve your weight management goals.
⭐️avocados for skin health
Avocados are also an excellent source of nutrients for skin health,
Avocados contain vitamin E, which is an antioxidant that helps protect skin from oxidative damage caused by free radicals.
Additionally, they contain lutein and zeaxanthin, two compounds that help protect against sun damage.
These vitamins and minerals can support skin health and improve its appearance.
Avocados can be consumed as part of a balanced diet or used topically as a face mask.
Applying a mashed avocado directly to the skin can leave it feeling soft and supple and eating foods rich in antioxidants like avocados will help keep your skin looking healthy and youthful.
🍶avocado oil for skin and hair health
Avocado oil is becoming increasingly popular not just as a food ingredient, but also as an ingredient in beauty products.
It's gaining traction partly because of its many health benefits and its ability to nourish both skin and hair.
One of the main reasons why avocado oil is so good for your skin is because of its moisturizing properties. If you have dry or sensitive skin, then using products containing avocado oil can help moisturize and nourish your skin.
Avocado oil is also rich in essential fatty acids, which are known to help improve the moisture retention capacity of the skin. You can use products containing avocado oil or just use the oil neat on the skin (and also scalp or hair) to enjoy all the benefits that this oil has to offer.
Avocado oil is also rich in antioxidants, which makes it a great choice for those who are looking for anti-aging benefits. The antioxidants in avocado oil can help protect the skin from damage caused by free radicals, as well as help prevent the appearance of fine lines and wrinkles.
In addition, avocado oil is high in vitamins A, D, and E, all of which are essential for healthy skin and hair.
If you have eczema or psoriasis, then using products containing avocado oil can help to soothe and calm inflamed and irritated skin. The anti-inflammatory properties of avocado oil can also be beneficial for those with acne-prone skin.
But it is not just your skin - avocado oil is very good for hair care too. It can help rejuvenate brittle or damaged strands by deeply nourishing the scalp and providing long-lasting moisture. It also helps reduce frizz and adds shine to dull hair when applied regularly.
To learn more about avocado oil and find the best avocado oils for your skin and hair, check out our article Best Avocado Oil For Skin And Hair - 100% Pure And Natural.
🥗ways to include avocado in your diet
As we’ve seen avocados are packed with nutrients beneficial for our health, but how can we increase our avocado intake?
Let’s explore some easy and tasty options for incorporating avocados into your diet.
Smoothies are an easy way to add avocados to your diet; simply blend a ripe avocado with your favorite fruits and vegetables along with some liquid for a delicious and nutritious snack or meal replacement.
Guacamole is another popular way of incorporating avocado into meals; simply mash some avocados with garlic, lime juice, salt, cilantro, and tomatoes for a flavorful dip or condiment.
Salads are another great option; slice some fresh avocado into your favorite mix of greens for added flavor and nutrition.
Avocado toast is an easy and delicious option - top whole-grain toast with mashed avocado and seasonings like salt, pepper, chili powder, garlic powder, or even red pepper flakes for a tasty breakfast or snack.
Avocado is a great ingredient for adding flavor and a creamy texture to foods. It's an excellent breakfast food, as it can be added to omelets, scrambles, sandwiches, and even pancakes.
It's also popular in Mexican dishes such as tacos, enchiladas, burritos, and tostadas.
🥮️avocado in desserts?
Avocado can be a surprisingly delicious addition to desserts.
By mashing or puréeing the avocado, it can take on the creaminess of traditional dairy ingredients while providing an added nutritional boost.
Mix avocado, cocoa powder, and a dash of honey for a chocolate mousse.
The sweetness of the honey and cocoa powder will balance out any slight bitterness from the avocado for an indulgent treat that also happens to be healthy.
Alternatively, for a delicious ice cream treat, you could mix mashed avocado with coconut cream, maple syrup, and chopped dark chocolate for a creamy dessert with a hint of crunchy texture.
🥑how to store an avocado
Store unripe avocados at room temperature out of direct sunlight until they are ripe.
Once ripe, place them in a container in the refrigerator to help preserve their flavor and texture.
It's important to monitor their condition as refrigerating can cause them to spoil quickly if left too long.
If you notice any soft spots or browning on the skin of your avocado, discard it as it has started to go bad.
If you need to store just one avocado half, use these super convenient reusable Avocado Huggers to keep your avocado halfs fresh.
⭐️final thoughts
The importance of incorporating avocados into one's diet cannot be overstated.
Avocados are a nutrient-dense and delicious food that can help support one's overall health in numerous ways.
Not only are they packed with vitamins, minerals, healthy fats, and fiber, but the antioxidants in avocados can also help protect against illness and disease.
Additionally, adding avocados to one's diet has been linked to improved digestion and cardiovascular health.
All these benefits make avocados a great choice for anyone looking to improve their overall health or boost their nutrition.
So go ahead - add some delicious avocados to your meals today!
And if you are as obsessed with avocados as we are check out this great avocado gift guide for yourself or you loved ones 👉 30 Best Avocado Gifts for Your Avo-Obsessed Friends.
Olga
Sources:
- Stephen, Jaspin and Mahendran Radhakrishnan. “Avocado ( Persea americana Mill.) fruit: Nutritional value, handling and processing techniques and health benefits.” Journal of Food Processing and Preservation (2022): n. pag. https://www.semanticscholar.org/paper/5ee699a5979c1bd2f120e18985faf4bb9cac95cd
- Cervantes-Paz, Braulio and Elhadi M Yahia. “Avocado oil: Production and market demand, bioactive components, implications in health, and tendencies and potential uses.” Comprehensive reviews in food science and food safety (2021): n. pag. https://www.semanticscholar.org/paper/aaa77f00d0558aa
- Duarte, Patrícia Fonseca et al. “Avocado: characteristics, health benefits and uses.” Ciencia Rural 46 (2016): 747-754. https://www.semanticscholar.org/paper/d7580dc00a4433b9a3879d0985ed3797c05a9d34
- Bhuyan, Deep Jyoti et al. “The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits.” Antioxidants 8 (2019): n. pag. https://www.semanticscholar.org/paper/bb497f1a75eb5344d7370f4407ef525820761435
