Health Benefits of Avocados

It was recently National Avocado Day, so naturally I felt the need to talk about avocados and let them live in their glory. 

I am absolutely obsessed with avocados and think that they are amazing, and I gathered up some research to share with you how amazing they actually are. I will also be sharing my favorite ways to enjoy them and how you can too (even if you don’t like the taste!)

1. Healthy Fats

I find that a lot of people are actually scared of avocados because they are super high in fats, which cause them to be high in calories. However, they are loaded with HEALTHY fats that has a TON of health benefits. The main fat in avocados is oleic acid, which is a monounsaturated fatty acid. Oleic acid has been known to reduce inflammation, prevent cancer, and so much more. Oleic acid is also great at holding the nutritional contents when at high temperatures, which makes avocado oil great to cook with, unlike some oils. Also, monounsaturated fats have been shown to fight off cancer with their anti-inflammatory properties.

Some other benefits of healthy fats like avocado:

• Keeps you full and satiated for longer

• Helps your body absorb fat-soluble nutrients

• Supports skin health and hormone balance

• Slows the breakdown of carbohydrates in your body, which helps keep blood sugar levels stable. 

2. Full of Vitamins

Along with monounsaturated fatty acids, avocados contain many other plant compound vitamins that aid in the reduction of high blood pressure and cholesterol. The most abundant vitamins in avocados are vitamin K, C, E, B5, B6, folate, potassium, and magnesium. The main one I want to elaborate on is potassium!

Potassium

Potassium works with sodium to improve vascular health and regular blood pressure. Reducing your dietary intake of sodium and increasing on potassium-rich foods is great for fighting against hypertension because it reduces the tension of blood vessels and arteries, regulating blood pressure. According to this article,  “reduced dietary potassium intake has been linked to the parthenogenesis of a variety of human diseases, including atherosclerosis, diabetes, and chronic kidney disease; all of these disease share common vascular complications, such as vascular calcification”

Fun fact: a whole avocado has twice the amount of potassium as a medium banana! 

3. Fiber

Avocados are super high in fiber. A whole avocado has 12 grams! Fiber plays an important role in diabetes and blood sugar levels. It acts kind of like a control device by sending a steady stream of glucose to the blood, which essentially prevents glucose spikes and crashes. I feel like most people are not consuming enough natural fiber, so adding some avocado into your diet is a great way to do that!

Some other benefits of fiber:

• Keeps you full for a long period of time

• Keeps your gut happy and healthy

• Great for digestion

• Helps your body absorb nutrients from other foods

4. Antioxidants

Avocados also contain a good amount of antioxidants, which is so important. Antioxidants protect cells form free radicals in the body and plays a big role of preventing cancer, diseases, and diabetes. The main sources of antioxidants are from your colorful fruits and veggies, like avocado. One of the main antioxidants in an avocado is carotenoids, which is GREAT for your vision health. Vitamin C and E also help enhance the antioxidant properties in our bodies, and avocados contain both. 

5. Brain Health

Avocados are great for protecting and enhancing your brain health. Your brain is mainly made up of fat, and it needs healthy fats to thrive. Avocados also can boost the brains processing speed from the properties of vitamin E and the carotenoids. Your brain also relies on fiber to send glucose to its cells for better concentration, memory, and mood; and as previously stated, avocados are a great source of fiber! 

Tips for the Perfect Avocado

To pick the perfect ripe avocado, make sure its not rock-hard and has a little bit of softness. Store them in the fridge once they are ripened so they will last longer! If you just eat half of one, store the other half either in an air-tight container, zip lock bag, or in plastic wrap in the fridge. Note: it will only last a day or two before it goes bad. Squeezing lemon juice on un-eaten avocado may prevent it from ripening so quickly in the fridge. If you pick the stem and you see brown, then it's about to be or might already be rotten and no good. If you see green, its good! 

Ways to Enjoy Avocado

I have either a half or whole avocado a day, and my favorite ways to eat them are: with eggs in the morning, in my salads, and on toast! 

Salads

Adding avocado in your salad is probably one of the best ways to get all these benefits. It helps your body get the nutrients from the other foods in your salad while adding a nice creamy texture! 

Guacamole

This is probably one of the most popular ways people enjoy avocado. I love making my own guacamole using different spices and other veggies, and then dipping bell peppers into it!

Toast

I LOVE avocado toast. Slicing half an avocado on a piece of bread with salt, pepper, and everything but the bagel seasoning will always be my go-to.

Smoothies 

This may sound weird, but adding some avocado to your smoothies/smoothie bowls makes it have the creamiest texture ever. It thickens it up and makes it so smooth! I especially love doing this when I am extra hungry or making the smoothie my meal because it makes it so filling! And again, it helps your body absorb the nutrients from the other ingredients! Click here for my video of this avocado chocolate smoothie bowl!

On a Sandwich

Instead of mayo, try mashing an avocado and using it on your favorite sandwich or burger! 

Baking 

Yes, you can even bake with them! There is a ton of healthy desserts you can make using avocados and I highly recommend looking into some.

On Tacos

I also love adding them to my tacos or burrito bowls! The cold, creamy texture mimics sour cream and it’s delicious! 

Whats your favorite way to eat avocados?! Let me know!