Avocados- An Energy Dense Fruit

Being energy dense and a whole food, avocados are rich in healthy fats and fiber. Accounting for around 50% of our daily fiber needs, avocados contain around 12-14 grams of fiber, a nutrient linked to improved gut health.

Avocados are a fruit that grow on a tree in subtropical climates such as Mexico, South America and California. Harvested in Depending on the variety and location, avocado trees typically produce fruit from late winter to early summer,  The fruit is ready to harvest when it reaches its full size and the stem begins to loosen from the tree.

Avocados  have many nutrients, including fiber, healthy fat, Sodium,, Sugars, Protein, minerals such as magnesium, potassium, and vitamins C, E, K. All these nutrients have many health benefits.

Why include Avocados in our diet?

1. High in fiber
Avocados  are rich in dietary fiber, with 6 grams or 21% daily value in just one pear. High in fiber, pears can relieve constipation by increasing bowel movement frequency and soften our stools. Fiber also helps clean out bacteria and other buildup in your intestines.

2. Rich in Vitamin C & Vitamin K & Vitamin  E

Avocados contain antioxidants, which help prevent damage to cells. Vitamin K, which is necessary for blood clotting and bone health also helps protect against progressive bone loss. The antioxidant, vitamin C helps with iron absorption tissue repair, immune function, for the growth and repair of tissues in your body, and helps with the production of collagen. Vitamin E a powerful antioxidant to protects cells from free radical damage.

3. Minerals

Rich in potassium and magnesium. Potassium is an electrolyte, which helps with the function of your nerves, help your muscles to contract, and help your heartbeat stay regular.  Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm..

4. Healthy Fats

Avocados are a plant food and therefore the fat they contain is considered an “oil” and not a solid fat. Most of the calories in an avocado come from healthy monounsaturated fat, such as Omega 3,  fatty acids which  have been linked to healthy aging throughout life.  Omega 3 has been linked to delivering results in prevention & weight management, cognitive, and cardiovascular function, decrease swollen joints in patients with rheumatoid arthritis and preventing inflammation.

5. Ways to prepare an avocado

• Sprinkled into salads, and tacos
• Eaten with poached eggs
• Blended into smoothies to thicken and add richness
• Mashed as a spread on sandwiches and crackers
• Guacamole
• Sliced and paired with  maki, tune or salmon sushi
• Cut in half, drizzled with a squeeze of lemon or lime juice, and eaten with a spoon as a snack

Slowly introduce avocados  into your diet and always observe how you feel. Ask yourself if this is the right food for you.

Like always, Smell, Taste, Enjoy. Be Mindful of the Food You Eat!

References:

https://pubmed.ncbi.nlm.nih.gov/31616932/

https://pubmed.ncbi.nlm.nih.gov/23638933/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471050/

https://pubmed.ncbi.nlm.nih.gov/22332096/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8846546/