Last time we spoke about some of the benefits of eating avocado. We bring you some more in this issue. Just to recap—avocados are rich in potassium, magnesium, vitamin C, vitamin E, vitamin K1, and vitamin B-6. With their high amounts of vitamins and minerals as well as phytonutrients, which are special nutrients from plants that help heal the body, they can actually help keep the doctor away.
There are some amazing avocado benefits for your health and appearance. In our last column, we mentioned five benefits. Below are five more benefits.
1. Arthritis treatment
Osteoarthritis is a painful condition characterised by joint inflammation and soreness. While many common foods such as wheat, corn, milk and sugar are known to worsen symptoms, the anti-inflammatory avocado is one food that consistently reduces arthritic pain.
With their high levels of monounsaturated fats, phytosterols and antioxidants such as vitamin E, vitamin C and a variety of carotenoids that can help reduce the inflammation that leads to arthritis.
2. Avocado for pregnant women
Avocado is a particularly important food for women who are pregnant, and those trying to be, due to its high concentrations of folate (also known as folic acid).
This vitamin B is needed to prevent birth defects such as spina bifida and doctors advice women to get high amounts of folate both before and during pregnancy.
Avocados contain around 45 mcg of folate per half a cup, which is more than any other fruit, making them a great food source for moms to be.
Vitamin K is another valuable nutrient found in high concentrations in avocados that benefit women during pregnancy and their future babies.
3. Avocado for constipation
Despite their creamy texture, avocados are actually a high fibre food, with eight grams of both soluble and insoluble fibre per cup of the fresh fruit.
This fibre is beneficial for improving digestion, encouraging regular bowel movements and well known to help prevent constipation. In fact, avocados are often recommended as a mild laxative for people having trouble going to the toilet.
If you’ve been having problems with elimination, whether constipation or diarrhoea, then getting more fibre-rich foods such as avocados can definitely help keep you regular.
The fibre in avocados also helps lower your risk of colon cancer and can even assist in losing weight by making you feel more full and wanting to eat less.
4. Avocado benefits for weight loss
Many people would be surprised that a food high in fat and calories such as avocado would be recommended for weight loss. However, research has shown that avocado’s monounsaturated fatty acids are much more likely to be used as slow burning energy than stored as body fat.
This steady energy and the feeling of satiety or satisfied fullness that you get from eating an avocado is one of the reasons they are so good at reducing hunger and appetite.
5. Better overall health
An interesting study, called ‘Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults’, found that avocado eaters had a higher intake of vitamins such as vitamin K and vitamin E, and minerals such as potassium and magnesium. Plus they also had a more dietary fibre and healthy fats with a lower overall intake of sugar.
This improved nutritional intake resulted in a significantly lower body weight, body mass index and waist circumference in those that ate avocados. Good to know for those interested in using avocados to lose weight.
There was also a 50% lower ratio of metabolic disease, a strong precursor to diabetes and heart disease, in the group that enjoyed avocados regularly.
The researchers concluded that “avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome”. That’s a science backed recommendation to eat avocados more often for a slimmer waistline, a lower risk of metabolic disease and better overall health.
That’s great reasons why avocado is so good for you and should give you more than enough motivation to eat them regularly. Make sure you pick up a couple the next time you’re out shopping.
Once you do get your avocados, all you need to do is try out these great recipes:
Choco delight
Prep Time: 15 minutes
Ingredients:
2 ripe avocados
1/4 cup light coconut milk
3 tbsp. unsweetened dark cocoa powder
2 tbsp. honey
1.5 ounces of dark chocolate (72% or higher), melted
1 tsp. vanilla extract
1/8 tsp. salt
For topping:
Whipped cream, coconut whipped cream, sprinkles, cocoa nibs
Directions:
Remove avocados from the skin (and pit) and place in a food processor. Blend until combined and creamy. Add in all remaining ingredients, blending until pureed, scraping down the sides when needed to combine. Taste and season/sweetened additionally if desired. Blend for a good 1–2 minutes until completely creamy, then serve with desired toppings.
Chickpea smash and avo sandwich
Prep Time: 10 minutes
Ingredients:
400 gms chickpeas or garbanzo beans (soaked overnight and boiled)
1 large ripe avocado
1/4 cup fresh coriander, chopped
2 tbsp. chopped green onion
Juice from 1 lime
Salt and pepper, to taste
Bread of your choice
Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc.
Directions:
This smashed chickpea and avocado salad sandwich is a great quick and easy lunch option that is good for you too! The salad also makes a great dip!
Rinse and drain the chickpeas. Place on a paper towel and remove the outer skins. You can leave them on, but I like to remove them.
In a medium bowl, using a fork or potato masher smash the chickpeas and avocado together. Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.
Spread salad on bread and top with your favourite sandwich toppings.
Avocado and egg breakfast pizza
Prep Time: 15 minutes
Ingredients:
1 large avocado
1 tbsp. finely chopped cilantro
1 1/2 tsp. lime juice
1/8 tsp. salt
Whole-wheat flour kneaded as required for roti/paratha
4 large eggs
1 tbsp. vegetable oil
Hot sauce, for serving (optional)
Directions:
Cut the avocado in half lengthwise, remove the pit and, with a large spoon, scoop the flesh into a medium bowl.
Add the cilantro, lime juice and salt.
Mash with a fork until smooth, with a few chunks of avocado.
Taste and adjust seasoning. (Depending on the size of your avocado, you may need more salt or lime juice.)
Set aside.
Divide the dough into four equal pieces.
Make four parathas or rotis as desired.
Spread 1/4 of the avocado mixture onto each cooked piece of dough.
Heat the oil in a skillet over medium heat.
Fry eggs to desired doneness and place each one on top of a pizza.
Serve immediately, with or without a drizzle of hot sauce.