Everyone knows how healthy avocados are and that they are an excellent source of healthy fats, but rarely anyone knows that the fruit offers many health benefits as well. The Hass Avocado Board has been investigating the various health effects of the tropical fruit for years in the hope of learning its effects on cardiovascular diseases, diabetes, weight management and more.
One of the first studies came out in 2012 and discovered that eating ½ an avocado with a hamburger can inhibit the production of interleukin-6 in the body. As lead scientist Dr. David Heber said, this offers promising clues about the fruit’s benefits for our vascular function. According to Dr. Heber, “The study noticed significant increase (70%) of IL-6 4 hours after the hamburger was eaten. There was also a lesser effect on IL-6 (40%) over the same period when the avocado was eaten along the burger.”
In addition, the study discovered that avocado eaten with a burger won’t increase the triglyceride levels even with the extra fat and calories from the fruit. The study also noticed differences in the peripheral arterial blood flow in different body parts after eating a hamburger and avocado. PAT scores indicated a significantly reduced blood flow after eating a hamburger alone when compared to a burger with ½ a fresh avocado.
The real superfood!
Avocados are classified as a fruit and contain a healthy amount of monounsaturated fats which can be used as energy in the muscles. The tropical fruit is also rich in protein, carbs and potassium which can significantly improve your muscle mass and overall health.
Eliminating grain carbs is important if you need to keep your weight in check, but reducing carbs means increasing the intake of healthy fats, and avocados are the excellent source. Several studies have shown that limiting your protein intake can improve your overall health and prevent cancer. Most of us consume only low-quality protein (CAFO beef and animal products), which isn’t doing our health any good. Luckily, you can boost your health and replace the lost calories in your body by adding avocado in your daily diet.
In general, our diet should consist of 50-70% healthy fat as well as protein, vegetable carbs and almost no animal source carbs. The California Avocado Commission says that an average avocado contains 22.5 gr. of monounsaturated fat and is low on fructose, which is another great thing for our health. Besides the healthy fats and protein, avocados contain vitamin E, potassium, fiber, B vitamins and folic acid which are important for numerous body functions.
Avocados are among the safest fruits you can eat and you don’t even have to find organic ones as the thick skin protects the fruit from pesticides.
Avocado health benefits
The list of avocado health benefits is pretty long. They possess anti-inflammatory and liver-protective properties, which was confirmed in an animal study. Rats in the study that were fed with avocado and 22 other fruits after being exposed to D-galactosamine (a powerful liver toxin) and the results showed that those who were given avocado suffered the least damage.
Thanks to the fat content, avocados improves the absorption of fat-soluble nutrients. The fruit contains powerful antioxidants which can fight free radicals in the body and prevent numerous diseases including cancer. See the picture below to learn more about avocados and their health benefits.
How to easily peel an avocado
Although beneficial and tasty, many people are put off by avocados as they are pretty hard to open. Luckily, there’s a simple and easy way which can help you open the avocado. Cut the fruit length-wise first, then twist the halves in the opposite direction and remove the seed. Now, cut each half lengthwise, then peel the skin off with your thumb and index finger.
Proper peeling of the fruit is required in order to preserve the most of the nutrients – according to research, the fruit contains 11 carotenoids and a whole package of phytonutrients that offer numerous health benefits and can protect our health from a variety of ailments.
Adding avocado into your diet is easier than you think – you can eat it alone with a pinch of Himalayan salt of black pepper or add it in a salad. You can use the fruit in your smoothies as well, or process it nicely and feed it to your baby.
Article and image source: realfarmacy.com