Today we are going to talk about the various benefits of avocado as a food. Many people have heard of the green-yellow fruit with its rough, dark skin. But few people know what to do with it. That's a shame, because the avocado is a true powerhouse when it comes to its nutritional value! Most people who try an avocado for the first time scoop the fruit straight from the skin and soon decide that avocado is not for them. That is also a shame, because when eaten properly, the avocado is not only very nutritious, but also very tasty! So we will close the article with different ways how avocado can be a delicious addition to your meals. Let's get started!
1. Avocado is rich in monounsaturated fats
The avocado is truly unique in its kind. It is in fact one of the few types of fruit that is not primarily made up of carbohydrates, but rather of fats! More than 75% of an avocado consists of fat, but that is nothing to worry about. Avocado consists largely of oleic acid, the most important monounsaturated fatty acid that also occurs in olive oil. These monounsaturated fatty acids are good for cholesterol levels and there are numerous scientific studies that show potential other health benefits.
Whereas it is normal to handle this type of fat with some caution, this is not a problem with avocado. This makes the avocado perfect for use in both hot and cold dishes!
2. Avocado is high in fiber
100 grams of avocado contains just under 10 grams of carbohydrates and no less than 70% of this consists of fiber! As a result, your net yields only 2 to 3 grams of carbohydrates, which makes avocado perfect for a diet that is low in carbohydrates or even during a ketogenic diet.
A recommended daily allowance for fiber has been set at around 30 to 40 grams per day, so eating avocado makes it a lot easier to achieve. Especially when you consider that most people don't even get close to this.
The vast majority of the fibers from avocado consist of the so-called insoluble fibers. Because of this, they are not absorbed by the body, which means that with eating avocado you get a 'free' stomach filling. That makes eating avocado a perfect way to reduce your daily calorie intake, because it can also prevent you from becoming hungry again soon afterwards.
3. Avocado is rich in Potassium
In contrast to sodium (which consists largely of salt), people often receive little potassium, while it is just as important to keep these 2 minerals in balance! For this reason it is often recommended to eat bananas because they are so rich in potassium, but did you know that avocado is taking it one step further? A banana consists of around 10% potassium, with avocado this is no less than 14%! The difference may sound small, but this is almost 1,5 times as much.
Potassium is especially important when you exercise a lot, since it is an important mineral for normal muscle function. In addition, potassium has a positive influence on the functioning of the nervous system and supports normal blood pressure. Not unimportant, therefore, to get enough inside!
4. Avocado contains many micronutrients
The avocado is not only rich in unsaturated fatty acids, fibers and potassium, but also contains many other valuable micronutrients. Eating 100 grams of avocado, which equates to about half an avocado, gives you the following micronutrients:
- 17% of the recommended daily allowance of Vitamin C
- 14% of the recommended daily allowance of Vitamin B5
- 13% of the recommended daily allowance of Vitamin B6
- 10% of the recommended daily allowance of Vitamin E
- 26% of the recommended daily allowance of Vitamin K
- 20% of the recommended daily allowance of Folic Acid (also known as Vitamin B11)
This makes the avocado a perfect all-round fruit to incorporate into your diet with various vitamins that many people don't get enough of.
Vitamin K in particular often has a shortage. Vitamin K helps with normal blood clotting and contributes to the maintenance of strong bones. This is because Vitamin K contributes to the absorption of minerals, including calcium, into bone tissue. A perfect example of the fact that taking the right minerals is not the only thing that counts, but should go together with the right vitamins. The same applies to Vitamin K itself. This is a fat-soluble vitamin which means that the absorption only goes smoothly if you take it in combination with fats. Let avocado combine all of this into one product!
Furthermore, Vitamin E is an antioxidant that helps protect healthy body cells. Vitamin C has countless health benefits including promoting metabolism, promoting resistance after physical exertion and contributing to brain and nerve functions.
In addition to all these benefits, avocado also contains small amounts of, among others, Magnesium, Manganese, Copper, Iron, Zinc, Phosphorus and a few other vitamins.
5. Avocado is full of antioxidants
We mentioned above that avocados contain the valuable antioxidant Vitamin E, but it doesn't stop there! In addition to Vitamin E, avocado is also rich in lutein and zeaxanthin.
6. Eating avocado says something about your health
No, we do not mean that eating avocado suddenly makes you perfectly healthy. What we do mean is that people who eat avocado are generally more aware of their health and pay more attention to what they eat and how much they exercise. These are the results of a survey of 17500 respondents in the United States.
And let's be honest: how many people do you know who have an unhealthy lifestyle but who eat avocado every day? Not much likely. If you eat avocado every day, chances are that you are well aware of a healthy lifestyle and the right diet for your body!
7. Last but not least, avocado is tasty!
People who have scooped an avocado directly from the fruit will probably not agree with this, but that has everything to do with the preparation!
First of all it is important that an avocado is well ripe, but not too ripe. Have you ever had an avocado that was very loud and could not be eaten? Then he was not yet ripe and a few days' waiting had done a lot of good. An avocado that is already discolored against the black on opening? Then, unfortunately, he had been there a little too long. A good guideline is to squeeze the avocado in the supermarket. Is it fairly hard, but do you feel anything about movement? Then your avocado is probably perfect to eat immediately!
Then the most important question: how do I make avocado delicious?
In principle, avocado can easily be eaten directly from the skin, but then it is important to add some flavor to it. As we said, avocado is very rich in potassium, but it does not contain sodium. This makes an avocado naturally a bit bland. So add some salt and, for example, some garlic powder and your avocado tastes completely different!
Avocado as fillings
Avocado is also great to eat on bread or crackers, for example instead of butter or cottage cheese. So put some avocado on your bread or cracker and top it off with chicken fillet or smoked salmon for a delicious and nutritious snack or meal.
Eggs & Avocado
Another good combination is the one with eggs. Egg and avocado is truly a match made in Heaven! Slice the avocado out of the skin and place it on your plate when your egg is frying in the pan. Add some salt and herbs to taste and as soon as your egg is ready, place it over the avocado bottom. The heat of the egg also makes the avocado a bit softer and you get a delicious combination. So you have a very simple combination that is rich in protein, packed with good fats and also low in carbohydrates.
Mix 'n match
Another good application for avocado is to simply mix it into your meal. Whether you have a meal with chicken fillet, minced meat or fish, the avocado mixed together will most likely be a nice addition. A good ripe avocado makes it a bit smoother and the taste is not very dominant.
The final option with which we close is making a healthy guacamole! The popular dip sauce is often found in Mexican restaurants, but is also perfect to put on the table at home! Guacamole basically consists of avocado, tomato, onion, garlic, lemon juice, peppers and possibly various herbs. If you want to increase the volume a little or soften the structure, just add some cottage cheese or light cream cheese for a delicious mix! This guacamole can be mixed well with tortilla wraps and a chicken or minced meat mixture, or even better: view this immediately Healthy Nacho Plate with homemade Guacamole!
Avocado is the way to go!
Hopefully it has become clear to you that avocados offer enormous benefits for both your health and your sports performance. Just get the right preparation in order and you can add a great food to your diet! Then for some there is only one small problem when it comes to avocados: the one time it is not yet ripe, the next time it is bad again ... How do we tackle that the easiest?
The answer is Muscle Meat! There they offer ready-made avocado halves from the freezer. No zest, no zest, no hassle with avocados that are not yet ripe or just too ripe. It becomes as simple as defrosting the desired amount, adding it to your meal and eating! With a package of 1 kilo this corresponds to about 5-6 supermarket avocados, so the price is comparable and you know that you get the maximum nutritional value of the avocado on your plate.
Enjoy your avocado!
Written by Mathias Jansen