October 31, 2017
Show Me Your Avocados!
I might just be the avocado’s biggest fan! And what’s not to love about them? This nutrient packed fruit is unique from all others and has even been called the World’s Healthiest Food – they are higher in protein (about 4 grams), higher in fiber (about 13 grams), and lower in sugar than other fruits.
Avocados are so versatile and can add flavour and depth to a variety of meals. They can also be eaten on their own as a snack or as a side dish. While the nutrient content is high, so is the fat, so like anything, consume in moderation and avoid overindulging (I aim for half a large or one small one per day).
About three-quarters of the calories in an avocado are from omega 3 fatty acids, the good kind of fat, in the form of alpha linolenic acid. Eating foods rich in omega-3 fatty acids can help lower the risk of chronic diseases such as heart disease, stroke and cancer, as well as lower LDL or “bad” cholesterol.
Avocados are loaded with essential vitamins and minerals, such as pantothenic acid (vitamin B5), vitamin K, magnesium, phosphorus, potassium and iron. The cell protecting antioxidants lycopene and beta-carotene are also found in the darker flesh, closest to the peel.
Health Benefits
- Supports heart health – High in mono- and polyunsaturated fats which help to reduce blood cholesterol.
- Reduces Inflammation – Anti-inflammatory properties as a result of the antioxidants found in the fruit.
- Lowers Cholesterol – The high amount of the beta-sitosterol compound helps to lower bad cholesterol, and increase good cholesterol.
- Regulates Blood Sugar – High levels of monounsaturated fats can help stop insulin resistance, regulating blood sugar levels.
- Reduces Blood Pressure – High levels of potassium helps keep blood pressure under control.
- Supports Vision Health – Excellent source of the carotenoid lutein, which reduces the risk of macular degeneration and cataracts.
- Provides Immune Support – Good source of Glutathione, which is a powerful antioxidant associated with immune system health.
- Fights Cancer – The unique mix of antioxidant and anti-inflammatory characteristics reduce the risk of certain cancers, including cancers of the mouth, skin and prostate. Additionally, a 2007 study in the journal Seminars in Cancer Biology found that the phytochemicals in avocados encourage cancer cells to stop growing and die.
- Aids in Digestion – The fiber in avocados helps keep digestion on track, encouraging regular bowel movements, healthy intestines and a healthy weight, according to the Mayo Clinic.
- Nourishes Skin – The vitamin C and vitamin E in avocados help keep skin nourished and glowing. It can also be applied topically to provide moisture and vitamins to dry skin.
So go ahead… Grab those avocados and try out some exciting new recipes, or use them as a healthy way to boost the flavour and texture of your existing recipes.
