Avocado. Picture: iStock
Here are eight reasons to add a delicious avo to any meal, any time of the day as part of a healthy diet.
Published in The American Journal of Clinical Nutrition, a 2018 study found that people who ate avocados (compared to those on an avo-free diet) had higher levels of good HDL cholesterol.
This is likely due to the high amount of heart-healthy monounsaturated fat found in avos. Avos are also naturally cholesterol free, an added bonus in heart health.
It’s a double-win for blood pressure when eating avos. Firstly, avocados contain potassium, a mineral that when included as part of a healthy diet contributes to normal blood pressure. In addition, avocados are also naturally free from sodium, which may increase the risk of high blood pressure if consumed in excess.
Picture: iStock
Published in the scientific journal Nutrients in 2017, researchers in America found that people who ate one avocado a day over six months had higher levels of lutein in the blood.
Avos are a source of lutein, a phytochemical that accumulates in the eye. Lutein, along with another phytochemical called zeaxanthin, has been found to protect against a common eye disorder in the elderly called age-related macular degeneration.
In the same study mentioned above, people who ate an avo daily also had significant improvements in their memory, cognition and problem-solving abilities. The lutein in avos, along with monounsaturated fats, fibre and other bioactive compounds, make this creamy fruit particularly attractive for a healthy brain.
Avocado and salad. Picture: Supplied
A mother’s diet during pregnancy plays a crucial role in influencing the growth of her baby.
Avos are a nutrient-dense food consisting of a unique combination of dietary fibre, healthy fats, and vitamins and minerals such as potassium, magnesium, vitamin E, vitamin K and folate, all important as part of a healthy diet for both mom and growing baby.
The fibre in avos is a unique combination of ¾ insoluble fibre and ¼ soluble fibre. Our gut needs different types of fibres to keep it healthy, each of which has a different job in the gut.
Soluble fibre acts like a mop and helps absorb fluid in the gut, forming a soft, gel-like substance that helps the stool to easily pass through the gut. Insoluble fibre acts like a broom, roughly sweeping through the length of the gut to remove waste.
But fibre does far more than just keep us regular and may play a role in preventing colon cancer, lowering cholesterol, and even helping with weight loss.
Picture: iStock
Avos can be helpful as part of a successful energy-controlled diet for weight loss. Researchers have found that the monounsaturated fats in avo give a quicker feeling of fullness which reduces overeating. The richness may also help make the diet more appetizing, reducing the temptation to binge on foods high in energy from sugar and bad fats.
Avocados are high in a B-vitamin called biotin which contributes to the maintenance of normal hair and skin. Nourish your hair and skin from the inside out and have avocado as a spread on toast, as a dip for fresh finger veggies or diced into salads this summer.
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