Why you should eat avocados every day
Avocados are truly one of nature's little miracle foods that you should eat several times a week. These little green gems can do so much to keep you feeling great from head to toe - they're just too good to pass up. Below are a few arguments why you should get to know them better and eat them more often:
Avocados don't make you fat
The heyday of food fatphobia is over. If you're still avoiding avocados because you still believe in the 1980s misconception that avocados make you fat, you're barking up the wrong tree. You're also missing out on an excellent source of monounsaturated fat - the good fat also found in olive oil, which promotes heart health.
What's more, those good fat and fiber-rich avocados can also curb hunger. Studies indicate that meals with avocado increase feelings of fullness longer than meals without avocado. So consider adding a few avocado slices to your daily diet to tame hunger between meals.
An avocado is a creamy, delicious, nutrient-dense bomb
As with many superfoods, it's what's inside that counts, and avocados are a goldmine of nutrients. What's in them? In addition to "good" monounsaturated fats, avocados contain a wealth of health-promoting nutrients that help your body thrive. Beneath the robust green shell are over 14 minerals; complete protein with all 18 essential amino acids; soluble fiber to trap and remove excess cholesterol from the body; phytosterols; polyphenols; carotenoids; omega-3 fatty acids; vitamins B complex, C, E and K, to name a few.
They do amazing things for your long-term health
OK, so avocados are packed with nutrients, but what does it all mean in practice? It means a belly that feels fuller longer; a brain that is well supplied with the nutrients it needs to function optimally now and in the future; and a body that gets the nutrition it needs to protect itself from heart disease, diabetes, cancer, degenerative eye disease and brain disease.
In addition, all those nutrients, good fats and fiber in avocados can help naturally lower LDL and raise good HDL cholesterol, regulate blood sugar and curb inflammation throughout the body and brain. With benefits like these, it's easy to see why it's called a superfood.
Avocados combine well with other foods
With their distinct fresh, green flavor and creamy (dairy-free!) texture, avocados pair well with many other foods on your plate. What's really noteworthy, however, is that research suggests avocados may help with the absorption of carotenoids, the compounds found in orange and red fruits and vegetables that may protect against cancer. So while they may seem a bit indulgent, avocados could prove to be a lifesaver. Here are few ways to get involved:
- Add a quarter of an avocado to your morning shake.
- Enjoy an avocado as a semi-nutritious side dish with your morning eggs instead of potatoes or toast.
- Spread a few avocado slices on toasted paleo bread for a quick pre-workout or lunchtime snack.
- Add half an avocado to your lunch salad to keep you full until dinner.
- Add it to quinoa, beans or wild rice for a delicious mix.
- Top soups with chunks of avocado to add fiber and increase the nutrients in your bowl.
- Blend with lemon juice, water, vinegar, spices and cream to make a nutritious, creamy salad dressing, or mix in a little more liquid and drizzle the zesty sauce over chicken and fish dishes.
- Slice burgers, egg dishes, chicken or fish dishes or mash them into guacamole.
- Combine your own super-nutritious homemade baby food by combining avocados with fruits and veggies to give little ones a healthy start.
The ripening process of an avocado can be influenced
It can sometimes be difficult to have an avocado on hand that is ripe for dinner, so a little advance planning is necessary. Avocado lovers recommend buying a few firm avocados at a time and then strategically staggering the ripening process so that the avocados are ripe when you need them - and not all ripe at the same moment.
For example, to speed up the ripening process, one suggestion is to put one or two avocados in a brown paper bag at a time, along with an apple or banana. Over the course of 2 to 3 days, the brown wrapped fruit will release gases that will aid in the ripening process. Remove the ripe and ready-to-eat avocado, replace it with a firm, unripe avocado, reseal the bag and repeat the process!
Always consult your healthcare provider to ensure that the information displayed on this page applies to your personal circumstances.