one avocado a day May keep the doctor away. Known for playing a prominent role in guacamole, this creamy green fruit (yes, it’s a fruit) has many health benefits. Packed with about 20 vitamins and minerals, as well as unsaturated “good” fats, it’s no wonder there’s a wealth of research linking avocados to heart health, weight management, and skin health. .
Here are some reasons to make avocados part of your daily diet, and ways to eat more of them.
avocado nutrition facts
One serving (medium 1/3 or 50 grams) of avocado contains a variety of nutrients, including:
- 80 calories
- 1 gram of protein
- 7 grams of fat
- 4 grams of carbs
- 3 Grams of Fiber (11% of the Daily Value (DV))
- Potassium 250 mg (6% DV)
- 15 grams of magnesium (4% DV)
- 0.1 mg vitamin B6 (6% DV)
- 1 mg Vitamin E (6% DV)
- Vitamin C 4mg (4% DV)
- 11 mcg of Vitamin K (10% DV)
- Folic Acid 5 mcg (10% DV)
Keep in mind that the standard serving size of avocado is about 1/3 of the fruit.
avocado health benefits
Avocados are probably best known for their fat content. One serving (medium third) of avocado contains 6 grams of unsaturated fat. Saturated fat is associated with an increased risk of cardiovascular disease and other chronic health conditions, while unsaturated fat is associated with a lower risk of heart disease. Guidelines recommend replacing saturated fats in your diet with unsaturated fats, such as those found in avocados.
A recent systematic review of studies shows that avocado is a heart-healthy food. Overall results show that consuming avocados twice daily as part of a diet low in saturated fat and cholesterol helps lower levels of total and LDL cholesterol in the blood. Another observational study of more than 68,000 women found that a higher avocado intake was associated with a lower risk of cardiovascular disease.
While some may worry that the calorie content of avocados contributes to weight gain, research actually shows the opposite. One study of more than 55,000 people found that Avocado consumers were found to weigh less than those who did not eat avocados on a regular basis. After following the participants for 4 to 11 years, the researchers concluded that participants who consumed at least her two tablespoons of avocados per day had the lowest odds of being overweight or obese. .
Other research suggests that replacing carbohydrates in high-carbohydrate meals with avocados contributes to feelings of fullness and satiety. may reduce overall food intake.
Additionally, new research is investigating how vitamin E in avocados can positively affect skin health.pilot study in Journal of Cosmetic Dermatology Eating one avocado a day for eight weeks has been shown to increase skin elasticity and firmness.
Are there any downsides to eating avocados?
It’s important to remember that an avocado serving size is 1/3 the size of a fruit. May contribute to weight gain.
In addition, avocado prices have skyrocketed due to various factors such as supply shortages, weather changes, agricultural problems, and inflation. In addition, he has only 2-3 days of ripeness before turning brown. Most of the avocados sold in supermarkets are not yet ripe, so watch them carefully at home and eat them at the right time.
Fun Facts About Avocados
Beyond the health benefits, there are some interesting tidbits to consider on your next visit to the produce aisle.
Hundreds of Avocados
According to California Avocados, there are hundreds of varieties of this green fruit. Still, 95% of the avocados eaten in the US are Hass his avocados. Lotus can be grown year-round in places such as California, Chile, Mexico, New Zealand, Peru, the Dominican Republic, and Colombia. Hass avocados are medium-sized, oval, with mint green flesh and dark green skin.
You may even find Florida avocados on store shelves. This large-scale variety is grown in sunny conditions and is slightly lower in calories and fat than the lotus variety. However, the low fat content makes it a little bland in taste.
they are a good substitute for butter
Are you trying to cut down on saturated fat? Substitute avocado for butter in baked goods. Due to its creamy nature and fat consistency, avocado is a great substitute for butter in recipes. Use a 1:1 ratio to replace the avocado and butter in any recipe.
How to grow your own avocado
No matter where you live, you can grow an avocado tree at home. You can,” says Seattle-based registered dietitian nutritionist Ginger Haltin.E-book “Meal Prep 101 for Weight Loss”
After eating the avocado, save the seeds and dry them. Stick 3-4 toothpicks into the hole and hang it over a glass of water so that the bottom half of the hole is submerged. Place a glass of water in the sun and the roots he will germinate in 2-6 weeks. A stem will appear and the avocado plant will begin to grow. Plant it in a pot of soil and watch your avocado tree grow!
healthy avocado recipe
“Avocados are incredibly versatile,” says Hultin. “I encourage my clients to include them in a variety of ways as a healthy source of fat and anti-inflammatory food. Here are some easy and creative ways to get more avocados into your diet. increase.
