3 Things Avocados Do To Your Body

Malini Rao's picture
Avocados

The largest producer – and consumer of avocados in the world is Mexico, where the fruit (yes Avocado is a fruit!) originated over 10,000 years ago. According to AvacadosfromMexio.com Mexico remains the world’s largest exporter of Avocados to America, where 275,000 acres will yield 1.95 billion fruits 365 days to the second largest consumer of avocados on the planet.

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Avocados are part of the food spectrum changing the face of the American food industry. Washington Post informs us that millennials (Americans born after 1981) are more focused on healthy snacks, prepared foods, and nutritionally balanced meals than any other generation in history. This paradigm shift in food preference, combined with their increased spending power, influence the economy of food production and sales in America.

According to Eater.com, the most preferred foods millennials want (in addition to small plates, “wowzy” packaging, and friendly gathering places) include kale, avocados, meat, and fermented foods. The astronomical rise of the fruit’s consumption – according to the USDA, an increase of 443% from 1995-2015 (reflecting a per capita consumption from 1.6 pounds in 1995 to 7.1 pounds in 1995) reflects the changing role of Avocados in the American Diet.

But should we all be eating more avocados? Or is this a trendy millennial trend that older Americans tend to ignore ($8 lattes – really?)

3 Benefits of Avocados

But avocados are outstanding food good for everyone. A few outstanding benefits they provide are:

1. Good Fiber – a 3.5 oz of Avocado (a single avocado pare) contains 7 grams of fiber. Fiber – according to medline.com and other sources – is essential for good digestive health, for stabilization of blood sugar / insulin levels, and playing a role in the maintenance of weight / weight loss / and may even protect us against more serious conditions such as cancer. Incidentally – 25% of the fiber found in an avocado is soluble fiber (essential for gut health and positive overall body function since it gets broken down by the gut bacteria) and 75% is insoluble fiber (also essential for gut health by contributing to gut mobility, intestinal health, and normal bowel function). In fact, see how avocados can help to achieve weight loss, and why are they called the vegetarian weight loss food.

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2. Avocados are a Heart Healthy Food. 77% of all calories from a single avocado will come from heart-healthy monounsaturated fatty acids that remain cardioprotective “good fat” sources of good cholesterol. By providing a valuable source of heart healthy cardioprotective “good” fats (HDL) they will increase the body’s metabolism of “bad” fats

(LDL’s and Triglycerides) that contribute to plaque and atherosclerosis formation, causing strokes, CVA, and other vascular sequelae. According to Dr. Mahmet Oz a diet rich in monounsaturated fatty acids is more effective at curbing diabetes, achieving healthy heart, trimming belly fat (and even deep visceral fat), and optimizing blood sugars than a low carbohydrate diet. So its anathema for the American scourge of Metabolic Syndrome X, elevated blood sugars (hyperglycemia and borderline hyperglycemia that remain precursor to Diabetes), and elevated lipid levels precursor to a variety of vascular and cardiac conditions.

3. An outstanding source of various other vitamins. A single 3.5 oz of Avocado will contain the recommended daily allowance of the following nutrients: 28% of the daily recommended daily allowance of vitamin K, 20% of the recommended daily allowance of Folate, 17% of the recommended daily allowance of vitamin C, 14% of the recommended daily allowance of Potassium, 14% recommended daily allowance of Vitamin B5, and 13% of the recommended daily allowance of Vitamin B6. This fruit remains loaded with essential vitamins and nutrients required for optimal health and good body function and should remain an integral part of every healthy adult diet.

Avocados are a versatile food, easily adoptable into a range of dishes. Since they do contain a significant amount of fat (the healthy kind our body needs!), they may be substituted for butter on toast. Avocado toast – a Gentrified Metro favorite often coming with an exorbitant price tag in large cities – is a dish where mashed avocado (often spiced up with salt / pepper / touch of cayenne or hot sauce / lime / and other ingredients) is spread on hot toast in lieu of butter. Common additives include smoked salmon greens, and even a bit of citrus. And yes folks – and this will never fail to amaze me - people will hand over $10-15 for the restaurant version easily made, often with fresher and better flavor at home.

A common Mediterranean proverb suggests that “foods grown together often taste better together”. DrOz.com recommends a simple medley of avocados and orange slices drizzled with olive oil as a healthy snack.

AvocadosfromMexico,com, MarthaStewart.com, InaGarten.com, Foodtiv, and other common food sites will have an assortment of delicious avocado recipes for everyone to try – even if they never ever even sampled an avocado before! Vegan diets often incorporate a range of avocados in lieu of butter, milk-based products, and other fats. Minimalistbaker.com and other other sites have a variety of vegan brownies, chocolate cake recipes, and other deserts that offer avocados as a healthier source of fats than the traditional oil, margarine, and butter.

So there you have it. All the reasons – and delicious recipes to get you cooking today! – for the healthiest addition to your diet you ever imagined possible!

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