Why Avocados Are Always In Our Shopping Carts
Avocados are probably the most popular superfood out there. Whether they are added to toasts or smoothies – the world can’t seem to get enough of this green-skinned fruit.
Originally from South America, avocados have grown into renowned superfoods, with Hass avocados being the most popular form of avocado enjoyed. Their popularity is credited to their high nutrient density. They’re rich in vitamins A, C, E, K, as well as calcium, folate, magnesium, omega-3 fatty acids, potassium, and zinc. Furthermore, they also contain healthy fats. While fats are often considered bad, the fats found in avocados are extremely healthy. They are monounsaturated fats and they are beneficial to your heart health. In fact, the Mediterranean Diet is seen as one of the healthiest diets in the world and this diet is rich in monounsaturated fats.
Avocados are also rich in antioxidants, carotenoids, and phytonutrients. All three of these compounds help to protect against chronic diseases by fighting off free radicals.
Moreover, aside from their nutrient density, a study published in the Journal of Nutrition revealed that, when added to salads, avocados can actually increase antioxidant absorption.
So if you weren’t already convinced that avocados should always be on your shopping list, read on for more of its amazing benefits.
Benefits of avocados
1. Beauty ingredient
According to a study published in the journal Skin Pharmacology and Physiology, phytonutrients lutein and zeaxanthin can help to prevent premature aging by protecting the skin against UV damage.
Aside from eating them, creating an avocado-based mask can also help to ensure healthy and shiny hair. Enjoy this creamy, rich avocado hair mask recipe.
2. Great for your heart
With heart disease still being the world’s biggest killer, any food that serves to protect cardiovascular health is more than welcome.
According to various studies, avocados help to target the risk factors that may lead to heart disease.
A 2017 study found that they can help decrease the risk of cardiovascular disease by lowering high blood pressure. A separate study published in the Journal of Clinical Lipidology found that their consumption helped to significantly reduce total cholesterol levels as well as LDL (bad) cholesterol levels. Here are more foods that you can eat to lower your levels of LDL cholesterol.
3. Improves digestion
When it comes to digestive health, the number one nutrient is always fiber.
As they are rich in fiber, avocados can help to optimize digestive health by preventing constipation and diarrhea.
4. Lowers cancer risk
While research is still ongoing, there have been some studies highlighting the possibility of avocados playing a role in cancer treatments.
According to a study published in the Journal of Experimental Therapeutics and Oncology, the phytochemicals found in avocados can help to inhibit the growth of cancer cells as well cause their death.
5. Protect your eyesight
Of the carotenoids that avocados contain, two of them can help to protect your vision.
Lutein and zeaxanthin help to maintain your eye health by fighting against free radicals and thus preventing the development of cataracts, glaucoma and macular degeneration (1).
6. Supports bone health
While rich in calcium, avocados also contain vitamin K. Although calcium is often linked to bone health, vitamin K is just as important.
Vitamin K supports bone health by increasing the body’s absorption of calcium, as well as reducing its urinary excretion of the mineral.
Additionally, avocados also contain saponins which, according to a study published in Arthroscopy, are compounds that can help to manage knee osteoarthritis.
7. Buying avocados
When purchasing your avocado, be sure to check for its ripeness. This is done by squeezing the fruit and making sure it gently yields to the pressure. If you’re hoping to keep it fresh and prevent it from browning, simply squeeze some lemon juice onto it.
Healthy avocado recipes
Aside from being beneficial to our health, avocados are also extremely versatile. In fact, they’re regularly added to a variety of different meals. If you’re having a hard time adding the fruit to your dishes, enjoy the healthy recipes below: