The avocado stands out among other fruits due to its high content of healthy fats and plentiful health benefits. Some misguided health seekers will pass over the avocado deeming it too high in fat. However, don’t judge this fruit by grams of fat. Instead, value it for its nutrient dense properties. Here are just a few of the reasons that you should add avocado to your diet.
- Nutrient Dense: The avocado is so dense in nutrients that it is often referred to as a super fruit. According to Authoritynutricion.com, a 3.5 oz. serving provides all the following nutrients:
- Vitamin K: 26% of the RDA.
- Folate: 20% of the RDA.
- Vitamin C: 17% of the RDA.
- Potassium: 14% of the RDA.
- Vitamin B5: 14% of the RDA.
- Vitamin B6: 13% of the RDA.
- Vitamin E: 10% of the RDA.
- The avocado also contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
“This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.”
2. Heart Friendly: The avocado is chock full with monounsaturated fats. Avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body, all heart healthy benefits. “Most of the fat in an avocado is a type of heart-healthy unsaturated fat known as monounsaturated fat. A 100 gram serving of a Hass California avocado offers 15.4 grams of total fat, 9.8 grams of monounsaturated fat and 2 grams of saturated fat. The same serving size of a Florida avocado provides 10 grams of total fat, 5.5 grams of monounsaturated fat and 1.9 grams of saturated fat. When eaten in place of unhealthy saturated and trans fats, monounsaturated fats lower total cholesterol and LDL, or “bad” cholesterol, levels. In addition, they tend to slightly increase HDL, or “good” cholesterol, levels, according to the Harvard School of Public Health.” -Livestrong.com
3. Satisfying: The avocado is high in healthy fats. These fats allow you to feel satisfied quicker and for longer. In turn, you are likely to eat less and consume less calories.
“In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado.
Then they were asked a series of questions related to hunger and satiety.
The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours (35).
If this holds true in the long-term, then including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet.
4. Potassium: Did you know avocados contain more potassium than bananas? Many people are not getting enough potassium, adding the avocado to your diet will help! Studies show that a high potassium diet is linked to reduced blood pressure which is a major risk factor for heart attacks, strokes and kidney failure.
5. Versatile: The beauty of adding the avocado into your diet is simplicity and deliciousness. This fruit is versatile and can be easily woven into your repertoire of recipes. Additionally, it can lead you down new dining adventures. Here are a few ways that you can enjoy the avocado:
- add it to a salad
- add it to a smoothie for a creamy flavor
- use it as a topping
- make guacamole, here is a great vegan recipe
- use it as a base for sauces
- make avotoast!
- enjoy is on its own
There are so many reasons to find a way to incorporate avocado into your diet. We look forward to hearing your favorite avocado recipes! Share them in the comments below.