Introduction to The Health Benefits Of Avocado
Avocado (Persea americana) is one of the most healthy fruits in the World. It is used in many sections of the health industry as it is said to have nutrients that can be used for haircare, cosmetic, beauty and dietary purposes. The Avocado fruit is rich in Vitamins and Nutrients that can be very beneficial to our health.
5 Proven Health benefits of Avocado
1.Avocados contain more potassium than bananas.
This is very useful as potassium is a nutrient that most people don’t get enough of. Potassium helps to maintain electrical gradients in your body’s cells as well as serving a variety of important functions.
2. It is very easy to incorporate into our daily diet
Because of the health benefits Of Avocado. It is a taste fruit which can be used in a variety of dishes such as salads and Guacamole. They have a very creamy ,fatty and rich texture. An Avocado usually takes a bit of time to ripen before it can be fit for consumption.
3. Avocado is a fruit that is very Fiber-rich.
Fiber is a indigestible plant matter that aids in the process of weight loss. It also helps to lesson the risk of many other diseases. The avocado is a unique fruit. Instead of being high in carbs, it’s loaded with healthy fats. Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits. Try them in one of these delicious avocado recipes. Fiber content: 10 grams in 1 cup of raw avocado, or 6.7 grams per 100 grams
4.Persea americana is used as a ingredient in many haircare products
It helps to stimulate hair growth and reduce the effects of hair-loss . Avocados are extremely moisturizing and nourishing because they contain natural oils and both polyunsaturated and monounsaturated fatty acids (the “good” fats). While these oils can be beneficial to all hair types, they’re especially helpful for dry, dehydrated hair.
The fruit is also rich in vitamins that can nourish the scalp and help hair look healthy, shiny, and hydrated. You may have heard that biotin helps hair and nails grow. This is especially true in people have a biotin deficiency, which is rare. Avocado is a great source of biotin, and adding this B-complex vitamin back into the diet may help hair to grow more healthily.
A 2015 study found that minerals in avocado oil, including potassium and magnesium, may seal cuticle cells, which can help hair look smooth and shiny and prevent it from breaking. While there haven’t been many clinical studies on the effects of avocado on hair, vegetable oil has been shown to help protect hair from damage, and fatty acids have been found to reduce oil and improve hair’s overall quality. Anecdotally speaking, many people note that their hair feels silkier and stronger after using an avocado mask.
5. Avocados are often used to aid with skincare
It helps to keep your skin moist ad smooth. According to Maya Ivanjesku, chief scientific officer at LaFlore Probiotic Skincare, the fats, compounds, and vitamins found in avocados may help speed skin repair and improve chronic skin conditions like eczema and acne. Additionally, says Ivanjesku, these same nutrients may help improve chapped skin and even out skin tone.
How to eat Avacados
- In guacamole
Guacamole might be among the most famous Mexican dishes. You can make it using only avocados, herbs, and seasonings, or you can combine it with other great ingredients like corn, pineapple, broccoli, and quinoa.
- In scrambled eggs
If you want to give a regular morning dish a twist, incorporate some avocado into your scrambled eggs. Simply add diced avocado to your eggs while they’re cooking in a pan. Make sure to do this when the eggs are halfway cooked to avoid burning the avocado and continue cooking them until the avocado is warm. If you prefer cooler avocado, add it after the eggs are cooked and off the stove. Finish the dish by topping it with some shredded cheese and season it with salt and pepper to taste.
Research shows that the extra calories from fat and fiber in avocados may help keep you fuller for longer, which may reduce calorie intake at subsequent meals .Since salads can be light in calories, adding avocados can make them a more filling meal.
- As a topping
Avocados are a great addition to many recipes. For example, avocado slices are perfect to top sandwiches, burgers, and even pizza. They’re also great for sprinkling on typical Mexican dishes like tacos and nachos.
- In salad dressing
Store-bought creamy dressings can add a ton of sugar and unhealthy vegetable oils to your salad. Making your own dressing is always recommended to keep your salad nutritious and low in calories. Salad dressing made with avocado not only has a smooth consistency, it’s also delicious and full of nutrients. Just blend together the following ingredients and add more water as needed to adjust the consistency:
- 1/2 avocado
- 1/2 cup (120 ml) of water
- 3/4 cup (12 grams) of chopped cilantro
- the juice of 1 lime
- 1 clove of garlic
- 1/4 cup (60 grams) of Greek yogurt
- 1/2 teaspoon of salt
- 1/4 teaspoon of ground black pepper
- In desserts
Avocado can be used as a vegan substitute for shortening, butter, eggs, and oils in baking. This substitution can reduce the calorie content of foods. For example, 2 tablespoons (30 grams) of avocado only have 48 calories, compared with 200 calories for the same serving of butter .
Plus, swapping in avocado is easy, as 1 cup (230 grams) of oil or butter equals 1 cup (230 grams) of mashed avocado. Additionally, 1 egg equals 2–4 tablespoons (30–60 grams) of mashed avocado. Avocado is often used to make chocolate cakes, brownies, mousse, and pudding, as its green color will be hidden in the dark chocolate color.
Benefits of Avacado seed
Avocado seeds make up more than 18% of the deliciously creamy avocado fruit and are often tossed aside habitually. However, the seeds have been found to contain more than 70% of the antioxidant content in each avocado, making it an excellent source of nutrition with multiple health benefits.
The incredible fiber content combined with natural oils, vitamins and minerals lead to improved digestion, reduced inflammation and have even been linked to preventing the development of cancer cells. While it may seem unconventional to keep the seed, it’s as easy as slicing it into quarters and blending it into juices, smoothies and sauces for an incredible health kick. It can also be ground separately into a powder and sprinkled into meals and creative recipes, helping you to reach new heights of health with minimal effort.
- Rich Source of Antioxidants
The National University of Singapore conducted a study in 2003 to observe the antioxidant content in the seeds avocados, mangoes and other tropical fruit. It found that the seeds of the fruit contained 70% more antioxidant value than the fruit itself which, if eaten, can help to prevent oxidative stress at a cellular level in the body.
- Heals Digestive Disorders
South Americans have been familiar with the digestive benefits that avocado seeds contain for hundreds of years and have been using it to treat ulcers, constipation and diarrhea. Avocado seeds contain soluble fiber and powerful anti-inflammatory compounds which help to reduce flatulence and bloating and eliminates toxins and waste that can cause complications.
- Helps to Lower Cholesterol and Prevent Heart Disease
Dr. Tom Wu, a physician who has been honored by both the American Cancer Society and the United Nations has confirmed that avocado seeds offer some of the most intense amounts of soluble fiber compared to any other natural food source.
Soluble fiber helps to rid the cardiovascular system of plaque buildup and cholesterol, which helps to prevent heart disease, heart failure and stroke. In particular, avocado seeds help to lower LDL (bad) cholesterol levels and contain essential fatty acids that help to raise the HDL (good) cholesterol levels, which helps to restore a healthy cholesterol balance.
- Helps to Prevent Blood Sugar Imbalance
A diet high in fiber and low in sugar helps to prevent blood sugar spikes and dips and can prevent the development of Type 2 Diabetes.
Avocado seeds are the perfect addition to any smoothie or meal as the rich source of fiber helps to balance out any intake of sugar, keeping blood sugar levels stable.
- Improves the Health and Appearance of Skin
The intense burst of antioxidants in each avocado pit helps to reduce oxidative stress caused by the sun’s harmful UV rays as well as pollution, chemicals and our modern environment. This helps to reduce the visible signs of aging, as well as rejuvenating the tone and condition of skin tissue.
Avocado seeds also contain nourishing oils which help to smooth wrinkles and improve the elasticity of skin, making you look younger and healthier in just one simple step.
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