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Here are 5 health benefits of avocado, that are supported by scientific research.
Avocados, or avocado pear as they are sometimes called, are a mighty powerful fruit.
Where most fruits consist mainly of carbohydrate, the avocado is loaded with healthy fats and many studies show that they have powerful effects on your health.
They may be high in fat and calories (138 calories in half a medium-sized avocado) but the avocado is loaded with nearly 20 vitamins and minerals as well as powerful, disease-fighting antioxidants.
On top of that they have the ability to increase antioxidant absorption from other foods.
Based on (50g) 1/3 of medium size avocado
- Dietary Fiber - Amount per serving: 3g (11% DV)
- Folate/Folic Acid - Amount per serving: 45mcg (10% DV)
- Iron - Amount per serving: 0.3mg (2% DV)
- Magnesium - Amount per serving: 15mg (4% DV)
- Potassium - Amount per serving: 250mg (6% DV)
- Niacin (Vitamin B3) - Amount per serving: 1mg (6% DV)
- Riboflavin (Vitamin B2) - Amount per serving: 0.1mg (8% DV)
- Pantothenic Acid (Vitamin B5) - Amount per serving: 0.7mg (15% DV)
- Pyridoxine (Vitamin B6) - Amount per serving: 0.1mg (6% DV)
- Thiamin (Vitamin B1) - Amount per serving: 0.04mg (4% DV)
- Vitamin E - Amount per serving: 1mg (6% DV)
- Vitamin C (Ascorbic Acid) - Amount per serving: 4mg (4% DV)
- Vitamin K - Amount per serving: 11mcg (10% DV)
(Source: MedlinePlus.gov. / National Institutes of Health. Office of Dietary Supplements)
As discussed above, avocados are filled with fats that are good for you.
Specifically, this is monounsaturated fat which helps to lower bad cholesterol.
Numerous studies have shown that eating an avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.
Helps with Weight Loss
Despite their appearance and texture, avocados are high in fibre and very low in carbohydrates.
These are two factors that contribute in helping to promote healthy weight loss.
They contain around 6 to 7 grams of fibre and it is this content that can help you to feel full faster and longer making it a valuable diet food.
Absorbs Other Nutrients
Some nutrients that we put into our bodies are ‘fat soluble’ which means we need to combine them with fats to be able to utilise them which means moving them from the digestive tract and into the body, where they can be used.
An avocado’s rich fat content makes it easier to absorb fat solubles such as vitamins A, K, D, and E, which means that it will help you get all of the vitamins of your food.
Boosts Eye Health
Avocados don’t just help to absorb the nutrients in other foods, they are high in antioxidants themselves and this includes Lutein and Zeaxanthin, which are very important for the health of your eyes.
Studies show that this means a reduction with the risk of cataracts and macular degeneration, both common in elderly people.
Helps Stabilise Blood Sugar Levels
Avocados contain more potassium than bananas which means that they support healthy blood pressure levels.
They slow digestion and help keep blood sugar from spiking after a meal.
A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term.
A tasty, filling and grain free alternative for brunch or lunch – created by our raw food chef Magalie from Amchara Gozo.
- 2 avocados
- 1 large cucumber (cut in cubes, add salt and place in bowl to rest for 30 minutes – wash and drain thoroughly).
- 4 spring onions, thinly chopped
- 2 tablespoons pomegranate
- 2 tablespoons apple cider vinegar
- ½ teaspoon sea salt
- 1 tablespoon avocado oil
- ½ tablespoon honey or date syrup.
- Fresh parsley
- 1 can albacore tuna (optional)
Remove skin of avocados mix with spring onions, pomegranate and cucumber (add tuna if preferred). Add vinegar, honey, sea salt and avocado oil.
Add a little lemon juice if you fancy it on top and fresh parsley.
This one is great, healthy alternative for lunch or dinner. Grain and dairy free, it is full of nutrients an essential fats and was created by one of our raw food chefs, Lucka at Amchara Gozo.
- Food processor (optional)
- 1 medium cauliflower, divided into florets
- 1 medium avocado, diced
- juice of ½ lemon or about 2 tbsp
- 1 red bell pepper, diced
- 2 scallions, sliced
- ¼ cup parsley, chopped
- 2 tbsp olive oil
- 3 tbsp apple cider vinegar
- 2 tsp yacon syrup or raw honey
- 1 tsp mustard seeds
- 1 tsp dry oregano
- ½ tsp cumin
- salt and pepper to taste
- Pulse the cauliflower in a food processor or chop the florets with knife.
- Mix cauliflower and the lemon juice in a bowl and leave to rest for up to one hour.
- Blend the dressing ingredients in a blender.
- Mix in the rest of the dry ingredients and the lemon cauliflower mixture.
- Just before serving, mix in the dressing (not necessarily all of it).
- Garnish with cherry tomatoes and pumpkin seeds.
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