Avocados are a popular ingredient that can be used in various ways, from toast toppings to cakes and smoothies. They are often touted as healthy snacks. Don’t believe us, let’s give you some delicious and healthy overview of why an avocado a day can keep the doctor away.
What exactly are avocados?
Avocado’s appeal stems from its thick, creamy texture and mild flavor. The avocado, or Persea Americana, is a fruit that is a part of the Lauraceae genus, which also contains cinnamon and laurel. Avocados come in a variety of sizes, colors, and textures. Both are tropical biome natives, and when picked, the flesh softens to a buttery texture that is highly common in anything from dips to desserts.
Explore our complete collection of health benefits guides and some of our favorite nutritious avocado recipes, including crushed avocados on toast, salad, and classic guacamole.
Avocado’s nutritional value
Avocados provide the following nutrients in an 80g portion:
- 152 kilocalories/627 kilojoules
- 5 gram protein, 6 gram fat, and 5 gram carbohydrates
- 6g dietary fiber 360mg potassium 56mg vitamin E
What are the avocado’s top five health benefits?
1. Avocados are nutrient-dense
Avocados have been lauded as a nutrient-dense snack, with one-half of the fruit contributing to your daily five.
Avocados are a healthy source of monounsaturated fat and vitamin E. They often contain a small amount of folate. Additionally, they produce more soluble fiber than other fruits and various beneficial minerals such as iron, copper, and potassium.
2. Can be beneficial to cardiac health
Avocados are rich in fat, with 60% of the fat being monounsaturated fats, which can help protect against heart disease and reduce blood pressure, according to reports. Additionally, they are a good source of potassium, folate, and fiber, supporting the heart and cardiovascular system.
3. May aid in cholesterol reduction
Avocado oils include oleic acid and linoleic acid; these unsaturated fats are prescribed as part of a healthy diet to aid in cholesterol management.
4. May aid in appetite regulation
Avocados, without a doubt, have a higher calorie value than other fruits and vegetables. However, intriguing research discovered that the fat and fiber content of avocados promote feelings of satiety, which aids in appetite regulation.
5. May aid in the maintenance of healthy eyes
Along with the benefits mentioned above, avocados are a good source of protective vitamin E and carotenes such as lutein and zeaxanthin, which are believed to help maintain safe skin.
Is avocado a food that is healthy for everyone?
Certain susceptible individuals can develop an allergic reaction to avocado. This involves an oral allergy that can be caused by birch pollen cross-reactions. If you have a latex sensitivity, a more severe allergic reaction can occur; if this is the case, consult their GP for advice.
Avocados, along with other fruits such as strawberries, peaches, raspberries, and blueberries, produce salicylates, which are natural chemicals. Certain individuals are allergic to these substances and may develop a rash or swelling on their face.
If you are worried about food disorders or have some other questions, you may seek advice from your physician or registered dietitian.
Final Thoughts
Avocados are a fantastic snack since they are packed with nutrients, many of which are deficient in the western diet.
They’re ideal for weight control, cardio wellbeing, and, of course, taste amazing.
