We all hear about the great benefits of avocado, how we all should eat it daily, and how it’s the healthy kind of fat. While all of this is true, like most things in life – it’s all about the balance. There is such a thing as too much when it comes to avocado.
But first: why are avocados so good for us?
- Avocados are highly nutritious.
- They include many different necessary vitamins and minerals, while they are low in carbs and saturated fats. Avocados are loaded with the healthy kind of fat and plenty of fiber.
- Avocados are loaded with mono-unsaturated fatty acids
- Avocados contain mono-unsaturated fatty acids, such as oleic acids. Oleic acid and other anti-oxidants that avocados contain are associated with reduced inflammation and it has beneficial effects on reducing cancer cells.
- Avocados contain a lot of potassium
- Avocados are loaded with potassium (the same can be found in bananas, but avocados contain more), which is linked to lower blood pressure and thus also to lower risk for heart attacks and strokes.
- Plenty of fiber in Avocados
- Avocados contain a lot of fiber which leads to lowering your overall appetite and contributes to weight loss, regulating the blood sugar level (which helps prevent the after-lunch dip and binge eating), and less blood sugar spikes.
- Lowering your cholesterol
- Avocados lower your cholesterol and triglyceride levels, which lowers the risk of heart diseases.
- Helping to absorb plant-based nutrients
- Avocados help absorb nutrients from plant foods better. Eating vegetables is important, but absorbing it into your system is as important. Some vitamins, like vitamin A and D and antioxidants, must be combined with fat (like avocado) to be absorbed in the body. So adding avocado (or avocado oil) to your food can increase the absorption by as much as 15 times more than without it.
- Helping you see better
- Not just carrot has this ability, also the antioxidants in the avocado can protect your eyes on the long term!
- Increasing your immune system
- Avocados can increase your immune system and as such protect you from chronic diseases.
- Will make your skin look nicer
- And last but not least, maybe even the most important fact: eating avocados (or using it as a face mask) makes your skin way prettier and healthier.
– The Bad –
So how about switching to avocados diet from now on?? NO! Enjoy your avocados, but don’t overdo it.
One avocado contains about 240 calories, which is between 10-15 percent of your daily calorie intake. When you are trying to maintain a healthy weight, moderation and balance are the key factors. Also if something is categorised as “healthy”, you can overeat it, ending up costing hundreds of extra calories each day, which eventually leads to gaining unnecessary weight.
Downsize your avocado portions. Don’t eat an avocado a day, but try eating not more than one third or half of an avocado. It can be balanced in a colourful salad with other vegetables (which, as we learned, maximised their nutrient intake!).
– A Recipe To-Go –
My ultimate go-to (easy-to-make) avocado salad for one is made as follows:
Chop 1-2 tomatoes, a cucumber, and some cilantro. Dice half an avocado and put it all into a bowl. Add some olive oil, lemon juice, salt, and pepper and you’re good to go! To add some protein and make a lunch salad of it – add a hard boiled egg, and there you go!
Take a look at this website for some other great avocado recipes: Eatingwell