For most of the year, avocados are not cheap, but that’s perhaps the way it should be. The fact is, they’re worth they’re weight in gold
Whether you like it on toast, or in guacamole, smoothies, sushi or salads, avocados have become somewhat of a cultural phenomenon. Besides being a staple in practically every brunch menu, you can also find avocado-themed items from bags to clothing everywhere.
But is this creamy Mexican fruit actually good for you, or is it all hype, no substance? Here are the health benefits of avocado that will convince you to pick up a few at your next grocery run:
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Some people are wary of them due to their high fat content, but unlike the trans fats found in deep-fried food and saturated fats found in meat and dairy, avocados are full of monounsaturated fatty acids, which most people don’t need to shy away from.
The most abundant fatty acid in avocado is oleic acid, which is also found in olive oil. This type of fat has been linked to reduced inflammation in the body, an increase in high-density lipoprotein (HDL) cholesterol, a decrease in low-density lipoprotein (LDL) cholesterol and reduced blood pressure.
Clinical trials have repeatedly demonstrated that including avocado in your diet is beneficial for cholesterol levels and blood lipid profiles. A study from Wesley Hospital in Brisbane showed that consuming a diet enriched with avocado is effective in decreasing our bad cholesterol (LDL) without decreasing our levels of good cholesterol (HDL).
Research from Pennsylvania State University produced similar results, concluding that avocado can help to prevent arteriosclerosis, thus reducing the risk of a heart attack.
If you’re trying to lose weight, it can be tempting to ditch high-fat foods such as avocado from your diet, as fat contains twice the amount of calories per gram than carbs or protein. Bur you shouldn’t! The fat in your diet and the fat on your body are very different things.
According to Dr Libby Weaver, healthy fats are crucial for stabilising blood glucose levels and can help curb sugar cravings.
The combination of abundant fat and fibre in avocado leaves us feeling satiated for longer without any blood sugar spikes, meaning you’re less likely to feel like heading to the vending machine or back to the fridge.
At the end of the day, this can result in a lower overall calorie intake and better weight loss. There’s also a strong link between a high-fibre diet and a lower risk of many diseases. Some nutrients (such as vitamin A, D, E K and some antioxidants) are fat soluble, which means that they need to be combined with fat in order to be properly absorbed and utilised by the body.
Because of this, embarking on a low-fat diet can actually be detrimental to your health if it means you end up absorbing less of the good stuff.
Having said all this, as delicious as it would be to eat avocado at every meal, like everything else, it should be eaten in moderation.
Although avocados come straight from the tree and are incredibly good for you, eating beyond your energy needs will result in weight gain. Half an avocado per day is a good amount for the average person.
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Avocados are a good source of different vitamins and minerals, including vitamin C, E, K, B5, B6, potassium (did you know they contain more than bananas?), magnesium and folate. Many of these nutrients are important for energy, so a little avocado each day can be a way to put some pep in your step.
Vitamin C boosts the body’s absorption of iron from food, and iron plays a key role in transporting oxygen throughout the body – hence fatigue and dizziness are symptoms of a deficiency. Vitamin C is a key nutrient used in collagen production too.
Vitamin E helps with several bodily functions, from the immune system to skin health. The carotenoid antioxidants lutein and zeaxanthin in avocados also work to reduce our chances of eye conditions.
On days you work out, as well as eating some good quality protein, enjoy some avocados as they contain many of the essential amino acids required for protein synthesis, and muscle recovery.
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During pregnancy, add a few avocados to your shopping list each week for the folate they contain, which is vital for healthy foetal development. Being creamy and nutrient-dense also makes them a great food for kids.
In fact, there are so many different ways to use avocado. Here are some you might not have tried:
• In a creamy salad dressing or mayonnaise
• In ice cream
• In chocolate mousse
• In chocolate frosting
• In a cheesecake
• In a face or hair mask
For more ways to incorporate avocados into your diet, continue through the gallery for our best avocado recipes to try:
This classic tuna and avocado salad is given a South East Asian makeover with a sprinkle of red chillies and coriander. Even coconut milk helps add creaminess to the yummy goodness of fresh avocado. Try this recipe for a quick snack or to share with friends and family.
Get the recipe here.
Sweet, juicy mangoes and creamy avocado go impeccably with crunchy macadamia and sliced red onions. It’s a wonderful salad to enjoy during festive seasons or even as a quick lunch on a hot day.
Get the recipe here.
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This scary-looking dip is actually really yummy! Serve it with corn chips or freshly-made tacos for the perfect halloween party snack.
This quick and easy recipe is something you can cook with your kids – a great bonding time that results in delicious nacho bowls to enjoy right after! Plus, its got tons of creamy avocado to make this snack healthier.
Get the recipe here.
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Ditch those soggy sandwiches and dig into a work lunch worth bragging about with this smoked salmon bagel recipe. Pack all the ingredients the night before then assemble at the office. Easy as that!
Get the recipe here.
You’ll only need one word to describe this Tuna, Wasabi and Soy Poke Bowl dish: Delicious. Try it and you’ll see why we are so in love with it.
Get the recipe here.
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Make delicious homemade sushi with this simple recipe for mixed rice and vegetable nori rolls. Easy and totally fun to do!
Get the recipe here.
Dress up simple, grated potatoes into something indulgent with this easy recipe for crispy rosti potatoes! You can even add avocados on top for some extra creamy goodness.
Get the recipe here.
Avocado on top of sesame chicken with soba noodles? This combination might sound odd but we can assure you that it will quickly become a family favourite!
Get the recipe here.
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