Avocados are fruits with a creamy texture that grow in warm climates. Their potential health benefits include improving digestion, decreasing risk of depression, and protection against cancer.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Although most of the calories in an avocado come from fat, don't shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
1. Healthy for the heart
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.
2. Great for vision
Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.
3. Osteoporosis prevention
Vitamin K is essential for bone health.
Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K. This nutrient is often overlooked, but is essential for bone health.
Avocados may even have a role to play in cancer treatment, with some research finding that phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells and cause the death of cancer cells, while encouraging the proliferation of immune system cells called lymphocytes.
5. Lower risk of depression
Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
6. Improved digestion
Despite its creamy texture, an avocado is actually high in fiber with approximately 6-7 grams per half fruit. Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.
And here is a delicious recipe
Delicious Avocado Egg Salad
1 large avocado, peeled and finely diced
3 hard boiled eggs, roughly chopped
2 tbsp red onion, chopped
2 tbsp mayonnaise
1 tbsp parsley, chopped
1 tsp lemon juice
salt and pepper
lettuce leaves, optional, for serving
Add all of the ingredients to a mixing bowl and stir to combine.
Eat the avocado egg salad plain, topped on your favorite bread or on lettuce leaves.