10 Unsung benefits of avocado for your health (plus easy guac recipe)
12/26/2020 / By Joanne Washburn / Comments
10 Unsung benefits of avocado for your health (plus easy guac recipe)

Rich, creamy avocados are one of the most delicious and satisfying foods on the planet. Plus, contrary to what avocado naysayers believe, avocados’ fat content isn’t something to be wary of.

In fact, the monounsaturated fats in avocados are incredibly healthy! Studies even suggest that avocados may help you lose weight or maintain a healthy weight because of these fats.

Also, avocados are a versatile food. You probably won’t run out of things to do with them in the kitchen. Scoop out its flesh to make guacamole, or eat it with scrambled eggs and toast for breakfast. You can even substitute avocado for mayonnaise in your burgers and sandwiches for a healthier and more flavorful twist.

Health benefits

Check out the most touted health benefits of avocados:

  1. Provides important nutrients – Avocados contain several vitamins and minerals that support your overall health. These include vitamins C, E and K, magnesium and potassium. You’ll also find that their fats help your body absorb most of these nutrients better.
  2. Slashes heart disease risk – High fat doesn’t always mean high cholesterol. This is particularly true for avocados. In fact, avocados can help lower your cholesterol, not raise it. Having healthy blood levels of cholesterol helps lower the risk of heart disease.
  3. Improves digestive health – Despite their smooth, buttery texture, avocados are an excellent source of fiber. This nutrient is essential for smooth digestion and regular bowel movement.
  4. Maintains strong bones – Half an avocado gives you 25 percent of the daily recommended intake of vitamin K, an essential nutrient for bone health. Therefore, regularly eating avocados may just help you avoid bone diseases, especially as you age.
  5. Keeps eyes healthy – Two powerful antioxidants in avocados, lutein and zeaxanthin, help protect the cells in your eyes from things that can damage them, such as ultraviolet light from the sun.
  6. Supports detoxification – Avocados contain plant chemicals that support your body’s detoxification process, which is carried out by your liver. This process is important because it removes toxins from the body.
  7. May help prevent cancer – Studies show that avocados have powerful cancer-fighting properties. In one study, the plant chemicals in avocados were shown to cause the death of cancer cells. The chemicals also encouraged the production of white blood cells that fight inflammation and infection.
  8. Helps prevent depression – Avocados are naturally high in folate. Studies show that being deficient in this essential B vitamin is linked to a higher risk of depression.
  9. Promotes healthy pregnancy – Folate plays a crucial role in preventing birth defects. It promotes a healthy pregnancy as well by reducing the risk of miscarriages.
  10. Kills harmful bacteria – Thanks to their powerful antimicrobial properties, avocados help eliminate Escherichia coli and other harmful microbes that make their way inside our bodies.

Easy guacamole recipe

The best guacamole keeps it simple: some ripe avocados, sea salt, a squeeze of lime, onions, cilantro, tomatoes and chili peppers, if you like your guac spicy. Serve this guac as a dip for your fresh veggie sticks or spoon it on top of your homemade tacos for an easy dinner upgrade.

Ingredients for 4 servings:

  • 3 ripe avocados
  • 2 Roma tomatoes, diced
  • 2 garlic cloves, minced
  • 1 jalapeno, deseeded and diced
  • 1 fresh lime, juiced
  • 1/2 small red onion, diced
  • 3 tablespoons chopped cilantro
  • 1/2 teaspoon sea salt

Preparation:

  1. Halve the avocados lengthwise and twist apart both halves to open. Remove the pit, then score the inside of the avocado with a knife. Scoop out the flesh with a spoon and place it in a bowl.
  2. Mash the avocado with a fork. You can make it as smooth or as chunky as you’d prefer.
  3. Stir in the other ingredients. Do a taste test and add more salt or lime juice if needed. Serve immediately.

Notes:

  • The secret to making perfect guacamole is to use ripe avocados. Otherwise, the guacamole will taste very bland.
  • If the red onion is too strong for your tastebuds, briefly rinse and drain it before mixing it with avocados. You can also use a milder onion, such as white or yellow onions.
  • If storing the guacamole for later use, keep it in an airtight container and refrigerate it. Otherwise, it will turn brown because of oxidation.

Avocados give you tons of healthy fats and essential nutrients that support your overall health. Make the most of these nutrients by adding avocados to your diet. Eat it with toast, add it to salads or mash a few avocados to make a nice bowl of guacamole.

Sources:

MedicalNewsToday.com

Healthline.com

Downshiftology.com

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