Some people believe that because avocado is high in fat content, then, it’s not good to eat. Well, if you are one of those people, you thought wrong. Even if it is high in calorie and high in fat, avocado is one of the most nutritious fruits in the fruit kingdom. You can be vegan, vegetarian or an omnivore – avocado fits well in any kind of diet. Yes, it is rich in calories but it is a very satisfying fruit. The fat is a good kind of fat and the fiber it contains is high too.
Avocado contains the “good” fats
It is called monounsaturated fatty acids. Have you noticed that creamy feeling when you eat avocado? That’s the MUFAs or the monounsaturated fats. It is a good kind of fat because it regulates your cholesterol levels. The MUFAs lessens your bad cholesterol and it normalizes your good cholesterol which then creates a balance. This means that you are one disease away from heart problems.
Also, MUFAs are energy-giving type of fatty acids. So, when you eat avocado, you are satiated and energized too. Aside from that, this type of healthy fat is a “cure” to dry skin. It will keep your facial skin moisturized and with a beautiful glow.
Not all fats are bad for you and this kind of fat will assist you in absorbing the nutrients coming from other foods. So for example you have an Avocado and Spinach Salad. It is likely that you will be taking in more of the nutrients from spinach because of the MUFAs in avocado.
Avocados are rich in dietary fiber
People who want to slim down must have adequate fiber content in their diet. Don’t mistake fiber for calories. They are not the same and fiber doesn’t contain calories. What fiber does is that it makes you feel satiated which means you don’t have to eat that much or that you won’t be craving for sugary and (bad) fat-filled foods.
It has been proven that avocado is a great addition to any healthy weight loss plan, according to NCBI or National Center for Biotechnology Information, U.S. National Library of Medicine and National Institutes of Health as researched by Dreher and Davenport, “Hass Avocado Composition and Potential Health Effects”.
Avocado will promote healthy digestion and if you eat a serving each day, which is half an avocado, you get about 25% of your body’s dietary fiber need.
Avocado is filled with vitamins and minerals
This fruit is packed with Vitamin K and it is a very important nutrient for body as it is responsible for faster healing of injuries and promotes optimum bone health.
Aside from the K vitamin, avocado is also equipped with B-complex vitamins. These vitamins help hasten the metabolic process and improve blood circulation throughout the body.
Now it is known that avocado has a “smooth skin” benefit and that’s because of Vitamin C. Because of avocado, your skin is silky soft and your immune system is boosted too. Plus Vitamin C can strengthen the bones.
If you need to find food with iron, well, avocado is also a great source. It is not common for plants to contain iron and if you can eat one a day, it will help with your body’s oxygen circulation and provide the necessary energy to power day. It will brighten your skin too.
With its potassium content, avocado will keep your muscles and nerves in top shape. You are also lessening the chances of heart disorders from developing into full blown fatal diseases.
Avocado, the anti-aging fruit
One of the great things about avocado is that it contains antioxidants. These nutrients will diminish the premature aging of your skin and hair cells. That’s because the toxins called the free radicals which damage and kill the cells inside the body are being eliminated by these antioxidants. It will be less likely for you to have an early onset of white and brittle hair, crow’s feet, and sun spots, laugh lines, sagging and super dry skin if you are regularly consuming antioxidant-rich foods like avocado.
These antioxidants can very well be termed as anti-aging since it reverses the effects of cell-damaging free radicals. And free radicals kills the cells that make a person look youthful. In a gist, avocado keeps the cells healthy and if the cells are well-kept, the person will live longer.
Three important words – high calorie content
You can ask nutritionists, dietitians and fitness experts. Avocado is a very nutritious fruit that must be included in your daily diet regimen. But you have to eat this fruit in the recommended serving size and no more than that for it can make you gain weight. Other fruits and veggies are so low in calories that you can easily eat two or three servings. For avocado, that’s not the case.
One avocado fruit is about 300 calories and if you eat one whole fruit daily, you are bound to gain weight of half a pound each week. This is not an option if you are in a weight loss regimen. Now, if you want to reap of the nutritional benefits of an avocado but fear the calorie count, then, eat a serving (half an avocado) or less of it and incorporate in your balanced diet daily. You will lose weight and earn all the good benefits.
How to choose and eat your avocado
There are two things you need to know about the locally sold avocado – it could be the Florida kind or the Hass avocado kind. The latter comes from the farms in California, by the way. Anyway, the avocados from Florida are called the green avocados. The skin of this type of fruit is smoother and green compared to the avocados of California – Hass avocados are pebble-like and have a darker shade. This shade can be a deep green going to purple and black. Both kinds are the same in nutritional value and as for fat content; there is just a slight difference.
So what kind of avocado do you eat, Hass or Florida? Well, any of the two is just fine as long as it is not too hard and not too soft. If it is too hard, the avocado is still unripe. It is not yet in its best state. If it is too soft, then, the avocado is overripe. It is still nutritious but then, it would be too soft for your taste.
Most probably your grocery store would sell unripe avocados. This is a bit better to buy than the overripe ones because you can always wait for it to ripen. No need to put it inside the refrigerator. You can always store it in room temperature.
Mashed avocado is a healthy option compared to mayonnaise. You can always use a few slices of avocado together with your toast tpo for breakfast and the best of it all is guacamole. Just add a bit of salsa and lime juice, you’re all set! Remember the portion size, ok?