Benefits of Avocados
#thewellnessequation #nutrition #nutritionist #benefitsofavocado #powerfoods
The first time I had an avocado was about 15 years ago. I never had them growing up, and I didn't get exposed to them until I was in my twenties. My friend gave me a piece at lunch one day and I thought they were absolutely disgusting. The first thought that went through my head was that these taste like a facial clay mask (not that I knew what a facial clay mask tasted like - it just reminded me of that).
Although some foods you like right away (mainly sweets) it is not always the case.
Did you know you have to try a food at least three times before you start developing tastes buds for it. So if you try something and do not like it, try it a few more times before you leave it out of your diet for good, especially one that is loaded with so many nutrients. My food palette has changed so much over the years, and now I can't imagine having the foods I once hated out of my diet.
From thinking it tasted like a facial clay mask, to eating it everyday tells you how your taste buds change. I put it in my smoothies for a creamy texture, I use it to top salads (makes it creamier in dairy free dressings), make guacamole, put it on toast, eat it with eggs or sweet potato. The options are limitless. Hey - you can even use it as a face mask :)
Avocados are an amazing power food! They are loaded with healthy fats, and lots of minerals and nutrients.
According to the US Department of Agriculture 1 cup of cubed Avocados contain the following nutrients.
Although they have so many nutrients as stated above, I am just going to focus on some of the reasons why avocados are good for you as there are way too many to list. :)
High In Fiber -
Avocados are high in fiber. 1 cup of cubed avocado has 10 grams of fiber, this will help with the elimination process and keep everything moving in our digestion tract. Most people do not have adequate fiber in their diets.
High fiber diets have a lower risk of diseases such as heart disease, stroke, diabetes, some forms of cancer, GI disorders/diseases and obesity.
It also helps in detoxification as it keeps things moving through you and they don't get stagnant in your digestive tract and start reabsorbing into your body
Folate -
Avocados contain high amounts of folate. Folate is also known as vitamin B-9.
Folate is needed in the body to make DNA and other genetic material (hence why it is recommended to take when pregnant to help prevent neuro tube defects in the developing baby).
Folate also plays a role in decreasing depression. It helps prevent the build up of homocysteine which can impair circulation, delivery of nutrients to the brain as well as interfere with the hormones that regulate mood such as serotonin.
Protein -
A cup of avocado contains 3 grams of protein.
Protein is an important part of your body, you can find it in your bones, muscles, cartilage, skin and blood. It is also used in most body processes. Your body uses protein to build and repair tissues, to manufacture enzymes, hormones, and other body chemicals.
Lutein -
Leutin is a type vitamin called a carotenoid (it is in the beta-carotene/vitamin A family).
Leutin is a antioxidant, and is found in your eyes so consuming this nutrient has benefits to eye health. It will play a role in reducing the risk of cataracts (clouding of the normally clear lens of your eye) and macular degeneration (blurred or reduced central vision, due to thinning of the macula) which are common eye-diseases. This is not a fun condition as I have known people with it, prevention is the best thing you can do for this.
Leutin isn't produced by your body so you will need to obtain it through diet.
Healthy Fats -
77 % of the calories in Avocados are fat.
Avocados contain mostly the monounsaturated fat called oleic acid. There have been many studies published on the health benefits of this type of fat. It helps reduce inflammation in your body, and lowers your risk of heart disease.
Switching to healthy fats in your diet can help improve heart health, decrease inflammation in your body, control your blood sugar better, and lower the LDL cholesterol (the bad cholesterol).
Phytosterols -
Phytosterols are compounds that are naturally found in plant cell membranes.
Phytosterols have a similar structure to cholesterol, and when they are eaten with cholesterol they compete with it for absorption, so less cholesterol is absorbed.
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