Eight reasons to add an avo
The avocado is without a doubt one of nature’s most luxurious foods: rich and creamy and subtly-flavoured. Adding an avo to any meal, any time of the day, not only tastes delicious but here are eight reasons to add an avo as part of a healthy diet.
- Love an Avo for the Heart
Published in The American Journal of Clinical Nutrition 1, a 2018 study found that those who eat avocados (compared to those who eat 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.
- Love an Avo for Healthy Blood Pressure
It’s a double-win for blood pressure when eating avos. Firstly, avocados contain potassium, a mineral that when included as part of healthy diet contributes to normal blood pressure. In addition, avocados are also naturally free from sodium which we know, may increase the risk of high blood pressure if consumed in excess.
- Love an Avo for the Eyes
Published in the scientific journal Nutrients 2 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 be protective against a common eye disorder in the elderly called age-related macular degeneration.
- Love an Avo for the Brain
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.
- Love an Avo During Pregnancy
A mother’s diet during pregnancy plays a crucial role in influencing the growth of her baby and a healthy birth. 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.
- Love an Avo for the Gut
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 different jobs 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.
- Love an Avo for your Waistline
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.
- Love an Avo for your Hair and Skin
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.
