What makes a large berry so popular with just about everyone who has ever had a taste? Yes, the avocado, oddly enough, is in the berry family. It is a green rough-skinned fruit with a large pit, that has made its way into everything these days, from dips, salads, vinaigrettes, and commercial mayonnaise products, to face masks and even chocolate desserts.
The avocado is a health superhero that is having its day in the sun and for great reasons. It is one of the most health promoting foods that can be added to your diet and is also quite delicious. The avocado is best known for its starring role in guacamole and various other Mexican style dips and nacho dishes. However, if you are not into Mexican or Tex-Mex cuisine, there are endless ways to include the avocado into your breakfast, lunch, and dinner plans.
What are the benefits of eating more avocado?
Potassium
Avocados are jam-packed with vitamins and nutrients, besides being loaded with the healthy fats called monounsaturated fats, the kind that come from vegetables, nuts, seeds, and olive oil. By simply chopping up one medium-sized avocado into your breakfast smoothie, your body will benefit from receiving at least twenty vitamins and minerals in one meal, including lutein, potassium, and folate. A large portion of the Western world suffers from hypertension, otherwise known, as high blood pressure, which potassium helps to control. High Blood Pressure is called “the silent killer” because it does not always show up as noticeable symptoms. If you are already diagnosed, and are on medication, continue to consult with your physician about what is best for you when it comes to this frightening disease. The dietary addition of avocado to your weekly meals has been proven to be a major help in lowering blood pressure, particularly when combined with a nutrition-filled eating plan along with proper exercise and weight control.
Lutein
Though most people have heard of potassium, lutein may be a new word of which many are unaware. Lutein is a very powerful antioxidant found in avocados that protects the eyes from many forms of ultraviolet rays produced by the sun. For those who are over forty years of age, getting enough lutein in the diet is vital to enjoying good eyesight into your later years, particularly night vision and the ability to see well in dim lighting. So you can see how important avocados can be throughout the natural aging process.
Folate
If you’ve ever been pregnant, you have definitely heard of the benefits of folate in the diet. Folate helps to decrease the risk of serious birth defects of the brain and spine of the fetus. Whether you are currently pregnant or planning a future pregnancy, the consumption of folate is vital to a healthy pregnancy and the delivery of a healthy baby. For all others, folate assists the body in cellular repair.
Now that we know why eating avocados is worth their weight in gold, how do we creatively and simply add this amazing superpower of a fruit to our meals?
As mentioned above, a morning green smoothie is a quick and easy way to enjoy avocados. A recipe as simple as honey, ice, almond, soy, or coconut milk, blended with one ripe, pitted, and peeled avocado, will help you to begin the day with a glass full of wonderfully beneficial nutrients. Lunch can be as easy as an avocado and tomato sandwich, avocado spread on whole grain toast with a boiled egg, or salad greens tossed with an avocado vinaigrette.
Pan seared or grilled avocados alongside a lean meat or a veggie packed salad is a deliciously light and healthy dinner idea. Combining avocado with your favorite version of egg salad or a chicken salad sandwich is rich and decadent in taste, while being tremendously healthy and filling. Top off a vegetarian chilli with slices of avocados or go easy during the workweek and make a salad with whatever you have in the fridge and toss in an avocado for extra flavor, vitamins and minerals.
Healthy can be fun and tasty at the same time. There are many colorful foods that are a great addition to a healthy and whole foods way of eating, and avocados should be at the top of that list.
By L Kimberly Smith
References: Web MD, Baby Center, All Recipes, Cooking Light, Go Ask Alice, The Healthy Maven
Photos courtesy of Unsplash