Avocados are wonder fruits that can bring about numerous benefits when consumed regularly. Also known as alligator pear, its buttery consistency is packed with healthy fats, vitamin and nutrients.
Avocados are high in fat, but a big portion consist of oleic acid, which is a heart healthy mono-saturated fatty acid.
This beneficial, unsaturated fat is said to help lower bad (LDL) cholesterol levels, triglycerides and blood pressure.
It also contains beta-sitosterol, which is a natural plant sterol that can help maintain healthy cholesterol levels.
High in a B vitamin known as Folate which can help with depression as it enables more efficient delivery of nutrients to the brain.
Folate can also help with the production of chemicals that help with regulating the mood, sleep and appetite.
The source of Vitamin E in avocados may also help prevent Alzheimer’s disease and the gradual deterioration of memory.
Avocados are rich in Vitamin K, which is essential for bone health. It helps by enhancing calcium absorption and also reduces the excretion of calcium from the urine.
In a study, consuming avocado along with a meal kept 23% more satisfied and 28% reportedly had less of a desire to eat in the following 5 hours.
This may be due to the high fiber and low carbohydrate content of the fruit that are key in weight loss management by creating a feeling of satiety.
High in fiber
Consuming Avocados are great for digestions as it is rich in fiber.
It helps to prevent constipation, create an optimal environment for gut friendly bacteria to thrive and may lower the risk of colon cancer
Fiber is also known to help maintain blood sugar levels which is beneficial for diabetic patients.
The Avocado Diet
Some easy tips on how to incorporate avocados in your diet include :
- Use avocado instead of butter or margarine as spread.
- An avocado smoothie
- As a salad dressing or dip
- Eat it on its own, sprinkled with natural seasoning such as pepper and salt
- Avocado cubes can be added when making soup
- A healthy alternative to mayonnaise
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)