Avocado, the egg-shaped fruit that is becoming a staple in healthy diets and clean eating. Once frowned upon due to its high fat content, the little green fruit has made a strong comeback. Here are 5 of the amazing benefits…
Avocado benefit #1
They are nutrient dense
Gram for gram, avocado’s are one of the most nutrient dense fruits out there. They are packed full of vitamins and minerals such as Vitamin K, Folate, Vitamin C, Vitamin B5, Vitamin E. A 100 gram serving can offer up to 20% of your RDA for these vitamins and minerals.
Unusually, avocado’s are one of the only fruits to be low in carbohydrates but high in fat. They also do not contain any cholesterol or sodium, and are low in saturated fat. A massive 77% of the fat is the mono-saturated fatty acid oleic acid.
Personally, I believe fat is good in the diet. However, getting the right type of fats (not hydrogenated or excess saturated), is difficult. Therefore, avocado’s provide a quick and easy solution to this problem!
Avocado benefit #2
They go with almost anything
Whilst the first benefit is more scientific, this one is purely taste bud friendly. Avocado’s can quite literally be included in any meal at any time of the day – trust me. Ever tried avocado’s and eggs on toast for breakfast? How about an avocado & vanilla protein smoothie? Or, what about that homemade guacamole for your fajita’s at night? You get the picture, so here’s some more tasty recipes…
Buckwheat, Green Apple, Cranberry + Avocado Salad – Hello Glow
Egg in a hole avocado, bacon, egg and cheese bagel – Half Baked Harvest
Avocado ice cream – Pop Sugar
Gluten-free, chocolate and avocado cup cakes – Healthy Slow Cooking
Avocado benefit #3
They can help satiety and weight loss
As well as a high fat content, avocado’s also have high fiber content. The two of these combined may help increase the perception of fullness compared to the same meal lacking them. Essentially, by including avocado’s in your diet, it can give you greater control over how full you feel and stop you over-eating.
In addition, the low carbohydrate and high fat content mean they’re blood sugar friendly – basically when you consume them they don’t spike your blood sugar levels. This then means that your body won’t release insulin unnecessarily. So, you don’t harm your insulin sensitivity which reduces your risk of other side-effects (diabetes) and you’re generally healthier.
Avocado benefit #4
They out potassium bananas
So, I don’t know if out potassium-ing something is a thing, but for this article it can be. Essentially, avocado’s have more potassium in them than banana’s which are traditionally known for their potassium content. Potassium is one of the nutrients that we often struggle to get enough of. It is a mineral which helps support many bodily functions including blood pressure. Improved blood pressure reduces the risk of heart and kidney issues.
The egg-shaped fruit contains an impressive 14% of your RDA of potassium per 100 grams. This is 4% higher than that of bananas who come in at 10% of your RDA per 100 grams. That’s pretty impressive and something that not may people realise.
So, if you really want to hit your potassium numbers for the day, try throwing some into a banana, almond milk and chocolate protein smoothie.
Avocado benefit #5
They help your eyes
Don’t go telling your carrot loving friends this one, but avocado’s can help protect your eyesight. The fruit contains Lutein and Zeaxanthin which are very important in your eye health. In addition, some research has shown that these nutrients may reduce the risk of cataracts and macular degeneration. These are common in older people, so avocado’s may help protect your eyes in the long-term.