For people who live in tropical countries, Avocado is not a strange fruit. It’s a stone fruit with a creamy texture that easily grows in warm climates. Also known as alligator pear or butter fruit, Avocado is the only fruit that can provide a substantial amount of monosaturated fatty acids (lutein, beta-carotene, and omega 3). It contains about 20 vitamins (a great source of vitamins C, E, K, and B-6) and minerals (riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium), being one of the most nutritious fruits in the world.
40 grams of Avocado (one serving) contains the following nutrients.
- 64 calories
- 6 grams of fat
- 3.4 grams of carbohydrate
- less than a gram of sugar
- almost 3 grams of fiber
Due to excess amounts of healthy fats contained it helps you to lose your appetite. Consuming Avocado always makes you feel full so that it helps to slow the breaking down of carbohydrates, keeping the blood sugar levels stable. Eating healthy fats encourages skin health, boosts the absorption of fat-soluble vitamins, minerals, and other nutrients, and help boost up the immune system.
Beta-sitosterol; a natural plant sterol contained in Avocado helps maintain healthy cholesterol levels. Lutein and zeaxanthin, two phytochemicals offer an antioxidant safeguard against UV light. These are more concentrated in eye tissues and Avocado helps to improve the health of eyes. Mono structured fatty acids help the solubility of fat-soluble antioxidants as beta- carotene, helping you stabilize your muscle health, by lowering the muscle tissue degeneration. Half an Avocado contains 25mg of vitamin K which is essential for bone health, although it is overshadowed by calcium and vitamin D. Saponins; a substance that helps to relieve the knee osteoarthritis also found in Avocado.
Researchers found that phytochemicals extracted from Avocado can inhibit the growth of cancer cells and even kill the cancer cells. Simultaneously, it encourages the proliferation of lymphocytes, an essential kind of immune cells. Phytochemicals also help to recover the chromosomal damage caused by cyclophosphamide; a chemotherapy drug.
Avocados contain adequate amounts of folate, which helps the development of the brain cells of babies. Also, it reduces the risk of miscarriage. Folate helps to reduce the build-up of homocysteine, an enzyme that causes depression, thereby lowering the risk of depression. Surplus homocysteine can also affect the making of serotonin, dopamine, and norepinephrine, which control mood, sleep, and appetite.
Rich in fiber, Avocado helps to improve the digestion, therefore lowering the risk of colon cancer. Adequate fiber amounts in your diet helps regular bowel movements, which cause the removal of toxins through stool. Therefore, Avocadoes act as a natural detoxification. Substances contained in Avocado helps against E-coli; a bacterium that causes food poisoning. Excessive fiber consumption is related to significantly reduced risks of acquiring coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been indicated to lower blood pressure and cholesterol levels, improve insulin sensitivity, and boost weight loss.
Avocado into your diet in smart ways
Want to add Avocados to your diet? Living a busy schedule and have no time to get a fancy diet? Here is some 10 Delicious Ways to Eat an Avocado to add a little razzle-dazzle to your meals.
This probably is the easiest way to enjoy the taste of Avocados. A pinch of salt and pepper can enhance the creamy texture of Avocado. Seasoning won’t end there. You can also add a little bit of lime juice, paprika, olive oil or vinegar as well.
Filling half of Avocado with an egg and bake it for 15- 20s at 2200C will make a full breakfast with a whole lot of nutrients. Stuffing ingredients and toppings can be added as per your choice; tuna, chicken, vegetables, bacon or fruits as well. The choice is yours!!
03.In Scrambled Eggs
Scrambled eggs are a regular morning dish. Add some Avocado and give it a swirl! While the eggs are cooking, add the small diced avocado into the pan and cook along. It will be better if you add Avocados once the eggs are half cooked and you can add some shredded cheese as a topping for the dish.
Fed up of butter and margarine on your toast? Spread some pureed Avocado. It contains a lot of vitamins and minerals that butter won’t be able to add to your diet.
05.As a substitute for mayo
Mayonnaise is used as a binding agent in many cuisines. Avocado is an ideal substitute for mayo. Chicken salad? Add Avocado. Tuna? Veggies?? Add Avocado!! The best thing is you add a whole package of nutrients to your salads.
Salads are considered as a dish with low calories. If you’re not on a weight loss diet plan and still prefer a low calory diet, you may not be able to fill your nutrients requirement by just eating veggie salads. Adding Avocado to your salads will fulfill your daily vitamins and minerals requirements.
Avocado is the main ingredient of Avocado soup. Here’s one easy Avocado soup recipe.
Chilled Avocado Soup
- 03 cut-up avocados
- 03 cups chicken/ vegetable broth
- 03 tablespoons fresh lemon/ lime juice
- 1/3 cup fresh cilantro leaves
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 1/4 teaspoon cayenne pepper
Combine ingredients in a blender, and process until smooth. Cover and refrigerate 2 hours or until completely chilled. Pour soup into serving bowls. Top the servings as for your preference.
Grilled Avocado makes an excellent side dish for barbecued meat. Cut the Avocado in half and remove the stone. Then drizzle some lemon juice with olive oil on the top and grill for 2-3 minutes. Season with pepper/ salt or any kind of seasoning as for your preference.
Pickled Avocados can be used in salads and sandwiches. Here’s how to make it.
Boil one cup of vinegar (240ml) with one cup of water and a pinch of salt. Then pour this mixture into a ceramic jar and put 3 freshly diced Avocados into the mix. The secret is how long this mixture gets marinated. So, leave it for two-three days. Now you have Avocado pickles and enjoy with any dish you want!
Smoothies are a perfect substitute for a meal or a snack as well. You can add Avocados into regular smoothies like Kale with coconut milk. Also, Avocado goes along with fruits such as bananas and berries. For a protein-rich diet, try Avocado with Greek yogurt or milk. Blend the following to make a quick smoothie rich in nutrients that come from Avocados.
- 1 ripe avocado, halved and pitted
- 1/2 banana
- 1 cup (240 ml) of milk
- 1/2 cup (125 grams) of vanilla Greek yogurt
- 1/2 cup (15 grams) of spinach
- Ice to taste
Simply google “Avocado Recipes” to find out delicious ways to cook your Avocado.
Other than a dish, Avocado can be used in several other ways as well. This is one of the most used ingredients in skin and hair care. You can use Avocado as a foot scrubbing, face mask, anti-wrinkle eye treatment, body mask, makeup remover, a moisturizer, a remedy for sour and itchy skin, beeswax hand salve, a shaving cream, and a deep conditioning hair mask. Apparently, all your skin and hair care issues can be solved with one Avocado!