Superfood Series: Avocados

Sorry for the time that it has taken to drop the latest post. The semester has recently started back and my son has been playing in several basketball tournaments. I will try to keep the post coming as fast as I possibly can. Now, I want to focus this post on the delicious superfood called avocados. I have always been a fan of guacamole, but didn’t realize just how versatile the avocado was until I became vegan. I slice it up and use it as a topping on my Beyond Burgers. By the way, if you haven’t tried the Beyond Sausages then I suggest you get a pack ASAP! They are phenomenal. Anyway, I’ve used avocados on turmeric power bowls, tacos, nachos, used it as a spread in place of mayo, and so much more. Tom Brady makes ice cream out of it, but I don’t think that I’m ready for that.

What I didn’t realize is that this delicious, versatile fruit is even more nutrient-dense than it is delicious. This superfood is packed with over 20 vitamins and minerals. According to Dr. Kris Gunnars, these are the nutritional content of one serving of guacamole:

  • Vitamin K: 26% of the daily value (DV)
  • Folate: 20% of the DV
  • Vitamin C: 17% of the DV
  • Potassium: 14% of the DV
  • Vitamin B5: 14% of the DV
  • Vitamin B6: 13% of the DV
  • Vitamin E: 10% of the DV
  • It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

Avocados are a low-carb plant food that has 2 grams of protein in a single serving. It contains 15 grams of healthy fats, and contains no cholesterol, sodium, and is low in saturated fat. Avocados actually contain more potassium than bananas. Potassium prevents stroke, high blood pressure, heart and kidney disorders, and anxiety and stress. It also increases muscle strength, water balance, metabolism, electrolyte functions, and nervous system. Seventy-seven percent of the calories from avocados come from healthy fats. The majority of the fat in avocados are oleic fats that help reduce inflammation and have positive effects on genes linked to cancer.

If you have issues with having regular bowel movements then avocados are for you. They are loaded with fiber that contributes to weight loss and reduces blood sugar spikes. According to research, avocados have a significant impact on cholesterol such as:

  • Reduce total cholesterol levels significantly.
  • Reduce blood triglycerides by up to 20%.
  • Lower LDL cholesterol by up to 22%.
  • Increase HDL (the “good”) cholesterol by up to 11%.

One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile. Data shows that people whom consume avocados regularly have a lower BMI, have less belly fat, weight less, and generally have a higher nutritional intake. Vitamins A, D, E and K are fat soluble, along with antioxidants like carotenoids. This means that they can’t be absorbed without fats. Increasing avocado intake helps to increase the absorption of these minerals and antioxidants. Studies suggest that avocados might reduce the effects of chemotherapy, and may also slow the growth of cancer cells in the prostate.

As we see avocados are highly potent and loaded with nutritional content. It’s super easy to incorporate into your diet, so consider increasing your avocado intake to take advantage of these wonderful benefits. My next superfood will be the famous broccoli.

 

 

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