8 reasons why you should be eating avocados

When you think about it, it’s pretty amazing how avocados became such an international superstar food.  Go back just 10 years ago and avocados were still primarily used as the main ingredient in guacamole. Today, this humble fruit (yes, avocados are a fruit), has taken center stage to become one of the most popular foods used in many restaurants as toppers on burgers, sandwiches, wraps, or salads. They are also beloved on social media sites as recipe developers’ rush to make avocados a centerpiece of their latest concoctions and they frequently are seen in high resolution photos as they grace the pages of food and nutrition magazines.

So, how did a rather drab green, bumpy fruit rise to the top as an in-demand health food?  It seems the main reason has to do with its nutritional value.  Nothing has really changed when it comes to avocados. The avocados of today are pretty much the same as they were 50 years ago.  But for whatever reason, it’s like suddenly avocados have finally gotten the nutritional recognition they deserved over all these years.

Not only are avocados delicious and can be used in many ways to be enjoyed, there are also other reason, nutritionally speaking, why you should be eating avocados.  Here are 8 reasons why you should be enjoying avocados every day:

1. They contain healthy fat

Avocados contain health healthy fats; in fact they are the only fruit that contains monounsaturated fats.  In one serving there are 3 grams of monounsaturated fat and 0.5 grams of polyunsaturated fat.  They are cholesterol free (cholesterol is only found in animal foods such as beef, chicken, fish, cheese, and egg yolks), trans fat free and sodium free. Often referred to as “nature’s butter,” creamy avocados are perfect and healthier substitutes for spreading onto toast in place of butter or margarine.

2. They are loaded with antioxidants

Avocados contain the antioxidants alpha and beta-carotene which can be converted to active vitamin A in the body.  Vitamin A is involved in reproduction and growth and is also great for teeth, skin, and eyes. They are also rich in the antioxidants vitamin C and E and are one of the best examples of “food as medicine” concept with their high amounts of other nutrients such as iron, folate, vitamin B6, and potassium.

3. Your skin and hair loves avocados

Due to its high healthy fat, vitamin and antioxidant content, using avocados as a face or hair masque can leave your skin and hair looking softer and younger looking, as it literally smooths both your skin and hair.  Here’s a facial masque that will leave your skin moisturized, supple, and glowing: Mix half a ripe banana, egg yolk, and half an avocado to from a paste and smear all over cleansed skin.  Leave on for 15-20 minutes before rinsing.

Regular use of avocado hair treatments can leave your hair softer, stronger, while eliminating frizz and dry scalp. A hair treatment to try is after shampooing, mash up an avocado and mix with one egg yolk, and a few tablespoons of extra virgin olive oil. Massage into the scalp and comb through the hair to the roots.  Leave on for at least 30 minutes before rinsing off thoroughly with warm water. 

4. They can enhance weight loss

Avocados have a unique role in aiding weight loss.  Their high fat and fiber content are a perfect blend of increasing satiety or your desire to eat.  They are also naturally low in calories with high water content and can be to benefit anyone seeking a healthier body weight.

5. Avocados benefit eye health

 Rich in the carotenoids lutein and zeaxanthin, these compounds found abundantly in avocados may reduce the risk of cataracts and macular degeneration.

6. They reduce liver and kidney damage

Researchers have found that due to avocados high content of oleic acid and antioxidants, they may reduce kidney damage associated with diabetes, as well as harmful effects to the liver.

7. Avocados support heart health

The fatty acids found in avocados help promote healthy blood lipid profiles and enhance the bioavailability of fat-soluble vitamins and phytochemicals supporting cardiovascular health.

8. They help relieve arthritis pain

Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to decreased risk of the joint damage seen in early osteoarthritis.

How to include more avocados in your daily diet

·      Add diced avocado to salsa

·      Blend an avocado up in a smoothie

·      Use avocados in place of highly processed mayonnaise on sandwiches

·      Make avocado fries – slice up an avocado, dip the slices in a beaten egg, roll in breadcrumbs and bake at 400 degrees F until crispy.

·      Add diced avocado to scrambled eggs.

·      Mix mashed avocado with some shredded cheese to use as a topping on a baked potato

·      Grill avocados by cutting one in half, remove the seed. Drizzle the halves with lemon juice and brush them with olive oil.  Place the cut side down on the grill and cook for 2-3 minutes.