You’ve probably heard that avocado is a real superfood. I definitely put it in this category and in this article I will explain why.
Below are four good reasons why you should add avocados to your diet at least a few times a week.
- You lower your risk of heart disease
Cardiovascular disease is the leading cause of death in many countries, including Russia. This alone should motivate us to protect ourselves and take care of our health. Moreover, it is in our power: we only need to make a few changes in the way of life. One such change is adding avocado to your daily diet.
Avocado strengthens the cardiovascular system, since fats are well balanced in it: there are very few saturated fatty acids, but there are enough unsaturated fatty acids (mainly monounsaturated). Consuming too much saturated fat (> 10% of total calories) can raise bad cholesterol. Consuming enough unsaturated fat can help lower bad cholesterol and maintain good cholesterol levels, as well as improve insulin sensitivity.
In addition to healthy fats, avocados also contain a potent mix of nutrients and antioxidants such as carotenoids and phenols. These compounds help prevent inflammation and oxidative stress in blood vessels and improve blood flow.
- It will be easier for you to maintain a healthy weight.
Eating Healthy Fats Can Help You Lose Weight! Avocados make you feel full and thus help you shed those extra pounds and maintain a healthy weight. The saturating properties of avocados are explained by the high amount of fiber – an average of about 14 grams per fruit. Several scientists have argued that a diet high in monounsaturated fats, such as those found in avocados, is healthier for the heart than a diet low in fat.
- You can lower your risk of cancer
Avocados provide the body with numerous phytochemicals that help prevent cancer, including xanthophylls and phenols. A protein compound called glutathione, like lutein, has been linked to slowing the development of oral cancer. Preliminary evidence also demonstrates a role for avocados in reducing the risk of breast and prostate cancer.
- You effectively protect your eyes and skin
It’s all about the same xanthophylls – carotenoids, which include lutein and zeaxanthin contained in avocados. These compounds help slow age-related visual impairment and prevent visual dysfunction. In addition, lutein and zeaxanthin act as buffers against UV oxidative damage, keeping our skin smooth and healthy. The bioavailability (ease of absorption by our body) of the carotenoids from avocados, compared to many other fruits and vegetables, makes avocados truly a superfood.
In addition to the many health benefits, avocados have the added bonus of being a delicious “meaty” product that can be added to smoothies, salads, sauces, and cooked into independent dishes from avocados. Therefore, feel free to experiment and get a portion of health!
In my mobile app with recipes, there are several dishes featuring avocados, including breakfast. You can download the application here.