By Anita Tar
Avocado is one of the healthiest food, so we call it a “superfood”and it totally deserves its „nickname...” This completely natural, delicious food has so many benefits to our body and it even tastes lovely! In my article I want to help you to discover why you should eat it every day…
Lets get to know it!
An avocado is a fruit from an avocado tree that contains a single see from the tree. Avocados have a green-skinned, fleshy body and can be egg-shaped, pear-shaped, or spherical. The fruit ripens after it has been harvested. There are more than 80 different varieties of avocado -I guess you didn’t know that, neither did I – Although the avocado tree is native to Central Mexico, the two main productions areas within the United States are Florida and California, with approximately 90% coming from California.
Why we call it superfood?
Avocados are an excellent source of fiber, potassium and vitamins, including vitamins C, K, folate, and B6. In fact, avocados have the highest concentration of protein and vitamin E of any fruit. An entire avocado has about 320 calories and 30 grams of heart-healthy unsaturated fat, making it a good source of energy. It only contains about 4 grams of saturated fat. Because unsaturated fats are a necessary part of a healthy diet, an avocado is an ideal (and delicious way to get it). With that one avocado, you get 1/3 of your daily value of vitamin C and more than half the day’s requirements of vitamin K. Having avocado in your diet additionally helps reduce high cholesterol levels with their significant phytosterols content. Phytosterols, like beta-sitosterol found in avocados, are compounds that are structurally similar to cholesterol and can block its absorption during digestion.Phytosterols also have anti-inflammatory properties and are believed to be useful in helping to prevent diseases of inflammation like arthritis and heart disease. There have been positive studies recently associating beta-sitosterol with an increase in the body’s immune response.
Avocados in particular are a good source of phytosterols, but unrefined avocado oil is even richer in these beneficial nutrients. Switching from heavily processed and pro-inflammatory cooking oils like canola oil to inflammation reducing avocado oil would be a significant step to better health for many people. Avocado nutrition contains a broad spectrum of antioxidant which provide important protection for your body’s cells from free radical damage that leads to the visible signs of aging and a variety of diseases like cancer.
The strongest concentrations of these carotenoids are found just below the avocado skin, so make sure you eat as much as possible of the greener pulp there. Lutein and zeaxanthin are two other special antioxidants found in good levels in avocados. They are uniquely important for protecting the macula area of your eyes that is responsible for short range vision and detail and allowing you read the words on this screen. Having a diet high in lutein and zeaxanthin has been demonstrated to reduce the risk of developing age-related macular degeneration (the leading cause of blindness in the elderly) and cataracts later in life. Foods like butternut squash, green leafy vegetables and goji berries are also good sources.
Vitamin C is another powerful antioxidant nutrient found in avocado, Higher levels of vitamin C in the foods you eat will help protect against heart disease, improve circulation, boost your immunity and enhance collagen production for beautiful skin.
Vitamin E is also a strong antioxidant and, being fat soluble, is particularly beneficial for preventing cholesterol oxidation that is believed to contribute to heart attacks and strokes.Vitamin E can also enhance your appearance by allowing your skin to retain more moisture within its epidermal layer and protecting it from free radical damage that leads to wrinkles, sagging skin and other visible signs of aging.
All of the B vitamins are important for good health but natural folate can be particularly hard to get from foods. This is because so many of the supermarket foods we eat have it processed out of them.
Research shows that folic acid reduces homocysteine levels in the blood (a consistent marker for cardiovascular disease) and people with a good intake of this nutrient have a considerably lower risk of developing heart disease.
Folate is necessary for proper cellular growth and regeneration and is believed to have a role in preventing Alzheimer’s and certain types of cancer. This nutritional element is also very important for pregnant women to prevent fetal deformities in unborn babies. Alongside avocado, green leafy vegetables, broccoli and beans and some of the best sources.
Vitamin K is found in avocados at around a third of the recommended daily intake for one cup of the fresh fruit. This vital nutrient is involved in blood clotting, building healthy bones and proper calcium metabolism and deficiency in it can be a factor in a wide variety of diseases such as osteoporosis, diabetes and cardiovascular disease. Other high sources of vitamin K include parsley, spinach, kale and other leafy greens.
You can eat it in many different ways…
Avocado is a versatile little fruit. You can slice it up and add it to your salad. Research has shown that some of the antioxidants in your salad (such as beta-carotene and lycopene) are better absorbed with the monounsaturated fat in avocados. It can be used as a creamy spread (instead of mayo or other condiments) or for guacamole or a vegetable dip. It can be added to burgers, sandwiches, wraps or soups or used as a garnish. Or you can mix it with Greek yogurt for a creamy sauce for tacos or on a salad. The uses are virtually endless!
While 100 grams of avocado usually has around 15 grams of fat, the majority of this is monounsaturated oleic acid. This is the same beneficial monounsaturated fat found in olive oil that makes it so good for your body and healthy fats, like those found abundantly in avocado, are vital for good health and even for losing weight.
I am sure I made you believe that avocados are one of the bestnatural food we can have and we should really eat them. To get these amazing benefits try to make sure you have some every day.
• Anita
Originally from Hungary, she has had a passion for health and fitness for eight years since competing as a Fitness Model. From this passion Anita attended Semmelweis University where she qualified as an elite Sports Coach (Fitness) Reps Level 4. Anita specialises in shaping, toning and weight loss.
"Exercise and fitness can be life changing. I am enthusiastic and motivated and will use whatever it takes to encourage clients to achieve their goals."
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