National Avocado Day will be here soon. The celebration on July 31 gives an opportunity to discover new ways to reap the health benefits of avocados. Most people in Houston, TX, immediately think of guacamole when they hear the word avocado, but there are hundreds of ways to include them in your meals. Mashed and spread on toast, they make a creamy, delicious alternative to butter or other spread. Avocados are a healthy addition to salads, tacos, and salsa, and even mixed with goat cheese for avocado cheese truffles. Here are some reasons to search for avocado recipes to celebrate this healthy treasure.
Avocados are a good source of nutrition.
Avocados are high in calories compared to other fruits. One medium avocado has 322 calories, 30 grams of fat, 4 grams of protein, and 17 grams of carbs. It also has 14 grams of carbohydrates. It contains about ΒΌ the DV (daily value) of vitamin E and potassium, 1/5 the DV of vitamins C, B3, and B2, 1/3 the DV of vitamins K and B6, almost half the DV of folate and copper, and over half the DV of vitamin B5. It also contains significant amounts of manganese and magnesium.
You’ll reduce the risk of heart disease by including avocados in your diet.
The high potassium in avocados helps regulate blood pressure and is necessary for nervous system functions. The US Department of Health and Human Services considers it a nutrient of public concern since most American diets don’t contain enough of it. Healthy fat, fiber, and other nutrients are all important for heart health. Consuming avocados improves the good, HDL, cholesterol and lowers the amount of bad, LDL, cholesterol.
Avocados may be high in fat and calories, but they could help you lose weight.
The high fat and fiber content, combined with the wealth of nutrients make avocados beneficial for weight loss. They fill you up and keep you feeling full longer. Studies show that people who have fiber in their diet tend to weigh less than those who don’t. Studies funded by the Hass Avocado Board indicate a diet containing avocados can help lose weight, maintain weight, and aid in losing belly fat.
- Folate can help prevent birth defects. The high folate content makes it an excellent selection for women considering pregnancy and pregnant women. The high content of other nutrients adds to the benefit.
- Avocados are high in anti-inflammatories. Chronic inflammation can also lead to heart disease and other serious conditions, such as Alzheimer’s, asthma, and arthritis.
- The fiber avocados contain can aid your digestive system and improve your micro diversity which can benefit overall health. A healthy microbiome can also improve mental functioning and mood.
- The lutein and zeaxanthin in avocados protect the eyes from UV rays. The high-fat content also helps boost beta-carotene absorption. High vitamin K content can improve bone health by aiding in calcium absorption.
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