In case you haven’t noticed, avocados have taken the world by storm in recent years, as people spread it on their toast and order it in dishes at trendy cafes. But this nutrient-packed superfruit has so much more to offer, beyond its popularity as a butter substitute on toast.
In fact, incorporating avocados into your diet in creative ways can have a profound impact on your health and well-being. Not to mention the healthy fats in avocado keep you feeling full and satisfied for hours. Let’s explore some of the incredible benefits of this versatile fruit and discover innovative ways to make avocados a regular part of your healthy lifestyle.
Avocado Is a Nutritional Powerhouse
First, why should you eat avocados? For one, they’re a fruit packed with nutrients, including heart-healthy monounsaturated fats, fiber, potassium, vitamins K, C, E, and B6. You may have heard that avocados are a high-fat food, but don’t fear the fat in avocados! Monounsaturated fats, the predominant type of fat in this fruit, help lower bad cholesterol levels, reduce inflammation, and boost heart health. In addition, avocado is very low in sugar, with a half-avocado having only one-fifth of a gram of natural sugar. So, this fruit is diabetes-friendly and the antioxidants in avocado may help reduce some of the blood vessel and tissue damage that diabetes causes.
And then there’s the fiber. The fiber content of avocado keeps your tummy full, promotes digestive health, and may even aid in weight management. Unlike saturated fats, consuming monounsaturated fats in avocado may help curb visceral fat, a particularly risky kind of fat that builds up in your abdominal cavity and encases organs like your liver. Visceral fat tends to increase with age. Even worse, visceral fat is the type of fat that boosts your risk of cardiovascular disease and type 2 diabetes.
When it comes to weight loss, avocados can be a valuable ally. Despite being relatively high in calories, studies show that regular avocado consumption may support weight management. The combination of healthy fats and fiber in avocados helps keep you feeling full and satisfied. When your tummy is full, you’re less likely to overeat or snack on less nutritious foods. Plus, each bite of avocado is nutrient-dense, unlike the empty calories you get from some snacks.
Be sure to add avocado to your next salad too. The heart-healthy monounsaturated fats will help you absorb more fat-soluble vitamins from a healthy salad. These include vitamins A, D, E, and K. For example, you’ll absorb more beta-carotene, a form of vitamin A, from a salad if you add avocado.
Good for Your Skin Too
One of the most exciting potential benefits of avocados is their role in maintaining healthy skin. The biotin, vitamins C and E, and healthy fats in avocado moisturize your skin from the inside out, reducing dryness and giving your skin a youthful, healthy glow. Plus, studies show the antioxidants in avocados, such as lutein and zeaxanthin, may offer modest protection against UV damage and premature skin aging.
Although avocado benefits your skin when you consume it, you can also use it topically on your skin too. Repurpose avocados into your skincare routine can also yield impressive results. Mash a ripe avocado and apply it directly to your skin as a nourishing face mask. Natural oils and vitamins will help hydrate and soothe the skin, while the antioxidants work to protect against environmental stressors. You can even use avocado oil as a gentle, moisturizing cleanser or add a few drops to your favorite body lotion for an extra boost of nourishment.
But enjoying avocado as a food has skin anti-aging benefits too. A small 2022 study of 39 women found that subjects who ate one avocado a day for eight weeks had better skin elasticity and firmness. Plus, avocados are rich in phytonutrients with antioxidant activity. So feed your skin from the inside out.
Get Creative with Avocado
So, how can you incorporate more avocados into your diet beyond the classic avocado toast? Get creative in the kitchen! Blend avocado into your morning smoothie for a creamy, nutrient-dense boost. Use mashed avocado as a healthy substitute for mayo in chicken or tuna salads. Whip up a batch of homemade guacamole with fresh cilantro, lime, and diced tomatoes for a tasty and nutritious snack.
For a fun twist on dessert, try making an avocado chocolate mousse. Yes, it’s yummy! Simply blend ripe avocados with cocoa powder, honey, and a splash of milk for a decadent, yet guilt-free treat. You can also use avocado to add a creamy texture to pasta sauces, salad dressings, and even baked goods like brownies and muffins. Online recipe sites and Pinterest have a wealth of recipes, including dessert recipes, that use avocado.
Conclusion
In conclusion, avocados are so much more than a trendy toast topping. This incredible superfruit offers a wide range of health benefits, from promoting heart health and aiding in weight management to nourishing your skin from the inside out. By getting creative in the kitchen and incorporating avocados into your meals and skincare routine, you can easily make this nutritional powerhouse a regular part of your healthy lifestyle. So, go ahead, embrace the avocado in all its versatile glory, and watch as it transforms your health one delicious bite at a time.
References:
Eating an avocado daily increases elasticity and firmness in skin, study shows. Uclahealth.org. Published January 26, 2022. Accessed May 1, 2024. https://www.uclahealth.org/news/article/eating-an-avocado-daily-increases-elasticity-and-firmness-in-skin-study-shows
Kubala J. 7 Potential Health Benefits of Avocado. Healthline. Published June 29, 2018. Accessed May 1, 2024. https://www.healthline.com/nutrition/avocado-nutrition
Heskey C, Oda K, Sabaté J. Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort. Nutrients. 2019 Mar 23;11(3):691. doi: 10.3390/nu11030691. PMID: 30909592; PMCID: PMC6471050.
“6 Benefits of Avocados – Cleveland Clinic Health Essentials.” https://health.clevelandclinic.org/why-avocados-are-a-healthy-addition-to-your-diet.
“The Nutrition Source – Harvard T.H. Chan School of Public Health.” https://www.hsph.harvard.edu/nutritionsource/avocados/.
Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.
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