They are an excellent source of monounsaturated fatty acids. Also, they have a low fructose content. It’s not surprising that avocados’ popularity grew over the last few years. There are several studies examining the potential health effects avocados could have.
Let’s see 9 reasons why you should add them to your daily menu.
1. Avocados contain a variety of essential nutrients
Packed with monounsaturated fats, fiber, vitamins and minerals, they have a handful of macro- and micronutrients your body and your metabolism crave for. See the data below:
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2. They are a good source of healthy fats
Avocados contain a very high amount of healthy, monounsaturated fats which are considered to benefit cardiovascular health. Furthermore they can have a positive effect on blood pressure. Monounsatured fats can help prevent insulin resistance, which could lead to type 2 diabetes.
3. When it comes to vitamin E, avocados are the superstars
Avocados have a high level of vitamin E, which is considered as heart-healthy. Moreover, studies describe that it can slow down the ageing processes.
4. They are a good source of fiber
Avocados contain both insoluble as well as soluble fibers. Those micronutrients are known to have many health benefits.
Insoluble fiber doesn’t dissolve, it adds bulk to the stool, it helps food to move through your intestine faster and therefore prevent constipation. On the other hand soluble fiber dissolves into a gel-like texture, making you feel full longer.
5. Avocados are brain-healthy
Avocados are known as one of those superfoods that could potentially have an anti-inflammatory effect. Some studies even considered them as one of the best foods for patients with Alzheimer’s disease.
David Perlmutter, the author of Brain Grain: the surprising truth about wheat, carbs and sugar, states the following in his book: “Mayo Clinic researchers showed that individuals favoring carbohydrates in their diets had a remarkable 89 percent increased risk for developing dementia as contrasted to those whose diets contained the most fat.”
6. Avocados could help with stroke prevention
High levels of folic acid could have an effect on preventing a stroke. Studies have suggested that a wholesome nutrition rich in folic acid leads to a lower rate of strokes. But the high levels of folic acid come along with a second important benefit (see number 8).
7. Eating avocado benefits pregnancy
They’re good and important for the healthy development of your foetus as folate is crucial in the early development of your baby.
8. Avocados can reduce cholesterol levels
Scientist are suggesting that eating avocados can reduce LDL or “bad” cholesterol levels within a very short time.
9. Avocados are a great addition to other foods
Think of chocolate mousse, hot chocolate, pudding… Avocados are the ingredient that gives a creamy structure, but don’t effect the taste. Have you seen our recipe for Avocado Dark chocolate ice cream?
A few tips on buying avocados
Usually they are harvested in unripe condition. Normally it takes up to 3 days to fully mature. By gently pressing the fruit you can see if the avocado is already ripe. If it’s soft, it’s ripe.
If you want to keep them fresh for a bit longer: keep the seed in the other half of the avocado as it contains enzyme which protects it from becoming brown. Secondly you can put them in a Tupperware box together with half an onion. The onion’s vapours will prevent them from getting brown as well.
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