People are crazy about avocados. Demand for these little green fruits continues to grow, although they blame the creaminess they add to their dishes, how they provide healthy fats, or simply good marketing campaigns. In fact, according to the USDA Economic Research Service, avocado consumption tripled between 2001 and 2018.
When it comes to packing essential nutrients for runners such as potassium, magnesium and vitamin C, that’s not a bad thing, given that avocados are real.
However, if you don’t know what the hype is, or if you don’t know about avocado nutrition when you eat it, consult a nutritionist and categorize your studies to bring all the health benefits. In addition, how to add this fruit to your diet.
What nutrients do you get from avocado?
The nutritional value of avocado varies slightly depending on variation and size. According to USDA, the nutritional content of one complete avocado grown in the United States is:
- 322 calories
- Protein 4g
- Total fat 30g
- Carbohydrate 17g
- 14g fiber
- Calcium 24mg
- 58mg magnesium
- 105mg phosphorus
- Potassium 975mg
- Sodium 14 mg
- 20mg Vitamin C
In addition, there are traces of other nutrients that the body needs to replenish after training, such as iron, sodium, and zinc.
What are the health benefits of eating avocado?
Here’s how runners can benefit from eating avocados, according to YasiAnsari, MS, RDN, CSSD, and recent studies, national media spokespersons for the Academy of Nutrition and Nutrition.
1. You get a great source of energy
Ansari says avocados are great for runners as they can help fuel your workouts. “Fat-containing foods like avocado provide an excellent source of energy. Fat also helps promote low to moderate intensity exercise for extended periods of time. Runner foods like avocado It’s important to incorporate it into your diet to help them meet their growing energy needs and support their health and recovery, “she says.
2. They can help you maintain a healthy intestine
According to Ansari, avocado contains nearly 14 grams of fiber, which can improve gut health. It is a nutrient that helps the regularity of the digestive tract and helps maintain perfection after a meal. “Foods that increase satiety help athletes maintain satiety and satisfaction for longer periods of time,” she says. In addition, adding avocado to her diet helps her meet the daily fiber requirements of 25 grams for women and 38 grams for men.
However, keep in mind that too much fiber can cause discomfort to some people, especially when consumed near orchids. Eat avocado on your training day and measure your body’s response. Reactions vary from person to person. And if you eat avocado before the race, Ansari suggests giving enough time for digestion. Depending on your body’s reaction, it may mean eating the night before entering the start line, eating a few hours before, or enjoying it as a post-race meal or snack.
3. They provide essential magnesium
Avocado is rich in magnesium. Magnesium is an important mineral for runners as it helps regulate muscle and nerve function. “A lack of magnesium can reduce athletic performance and increase the effects of oxidative stress from intense training,” says Ansari.
4. Avocado is an excellent source of potassium
Surprisingly, avocados contain more potassium than bananas. Potassium is an important nutrient that the body needs to complete important physical functions such as heart rate and blood pressure regulation and hydration, says Ansari. “Potassium, sodium and chloride work together to balance fluids. Athletes who sweat a lot may need more potassium and sodium from their food,” she says. Avocado also contains sodium, so you can get both electrolytes.
5. They pack antioxidant and anti-inflammatory properties
Avocado contains nutrients such as plant sterols, vitamin C, and vitamin E, which provide antioxidants that fight free radicals, help prevent illness, and fight inflammation. “Vitamins C and E from foods help reduce cell damage and inflammation and increase overall antioxidant activity, which provides health-protecting properties,” says Ansari.
6. They can help your body absorb vitamins
Avocado also helps increase the absorption of fat-soluble vitamins such as vitamins A, D, E and K when mixed with other ingredients such as carrots, mushrooms, tomatoes and kale salad with seeds.
7. Eat healthy fats that help regulate cholesterol
Avocado is a healthy fat in the heart, rich in predominantly unsaturated fatty acids and can add flavor to meals and light meals, says Ansari. According to the American Heart Association, unsaturated fats help lower bad cholesterol levels in the blood and help lower the risk of heart disease and stroke.
Are there any drawbacks to eating avocado?
Like any other food, you can overdo it with avocado. You probably don’t want to eat more than one every day. They are also high in calories and fat, so consider your goals when deciding how much each you need and how much you want to get from just avocado. Also, switch from a healthy source of fat and fiber to make sure you are incorporating other ingredients into your diet, such as olive oil and a mixture of fruits and vegetables.
Also, keep in mind that avocados are higher on FODMAPs, according to the Cleveland Clinic. These types of carbohydrates can cause digestive discomfort in some people, so it’s worth keeping your intake low if you’re aiming to follow a low FODMAP diet.
What is the healthiest way to add avocado to your diet?
In conclusion, everyone can benefit from adding this fruit to their diet, especially from runners. And adding avocado to your diet is very easy. Try these tips from Ansari to find a place to start incorporating creamy fruits into your diet.
- In addition to smoothies, it thickens the texture
- Mix chopped avocado with your salad to get fats that help absorb vitamins
- Instead of mayonnaise, add avocado spreads to your favorite sandwich
- Make avocado toast with eggs and tomatoes to balance carbohydrates, protein and fat
- Add avocado to tacos, burritos, or burritos bowls to create Mexican-style dishes
- Make ice cream by freezing the pulp of avocado and adding honey to make delicious frozen confectionery.
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