Title : Why You Should Eat Avocados Every Day (If You Aren't Already!)
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Why You Should Eat Avocados Every Day (If You Aren't Already!)
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It’s
no secret that I love to eat. My favorite food of all? Avocados. I’m bananas
for them! Avocados are truly one of nature’s little miracle foods and I
encourage you to enjoy them several times a week. These little green gems can
do so much to help keep you well from head to toe, they’re simply too good to
pass up. Here are a few thoughts on why you need to get to know them better —
and eat them more often:
1.
Relax. Avocados won’t make you fat!
The
heyday of food-fat-phobia is over. If you’re still avoiding avocados because of
some misguided, left-over-from-the-80’s belief that avocados will make you fat,
you’re barking up the wrong tree. You’re also missing out on an excellent
source of monounsaturated fat – the good fat also found in olive oil – that
helps boost heart health.
What’s
more, those good fat and fiber-rich avocados can also help curb hunger. Studies indicate that meals which include avocado
tend to increase feelings of satiety for longer than those without, so consider
adding a few avocado slices to your daily diet to help tame between-meal
munchies.
2.
An avocado is a creamy, delicious, nutrient-bomb.
As
with many superfoods, it’s what’s inside that counts, and avocados are a
nutritional goldmine. What’s inside? In addition to “good” monounsaturated fat,
avocados pack plenty of health-boosting nutrients to help your body thrive.
Underneath the tough green exterior lies over 14 minerals; protein,
complete, with all 18 essential amino acids; soluble fiber, to trap excess
cholesterol and send it out of the system; phytosterols; polyphenols;
carotenoids; omega 3s; vitamins B-complex, C, E and K, to name a few.
3.
They do amazing things for your long-term health.
OK,
so avocados are packed with nutrition, but what does it all mean in practical
terms? It means a belly that feels fuller longer; a brain that’s being
well-supplied with the nutrients needed to function optimally now and down the
road; and a body that’s receiving the nutrition it needs to help protect it
from heart disease, diabetes, cancer, degenerative eye and brain diseases.
What’s
more, all those nutrients, good fats and fiber in avocados can help naturally
lower LDL and raise your good HDL cholesterol,
help regulate blood sugar and tamp down inflammation throughout the body and
brain. With benefits like these, it’s easy to see why it’s called a superfood.
4.
Avocados play well with others.
With
their distinct fresh green flavor and creamy (dairy-free!) texture, avocados
play well with lots of the other foods on your plate. What’s truly remarkable
though is that the research indicates that avocados can help with the
absorption of carotinoids, the compounds found in orange and red fruits and
veggies that can help protect against cancer. So while they may seem a bit
indulgent, avocados could turn out to be lifesavers. Here few ways to dig in:
- Add a quarter of
an “avo” to your morning shake – or try my Chocolate Avocado smoothie. - Enjoy an avocado
half as a nutritious side dish with your morning eggs instead of potatoes
or toast. - Spread a few avo
slices on toasted paleo bread for a quick pre-workout
or mid-day snack. - Add a half an
avo to your lunchtime salad to keep you full till dinner — and hold the
mayo! - Add as a
delicious “mix-in” for quinoa, beans or wild rice. - Top hot or cold
soups with chunks of avo to add fiber and “super-size” the nutrients in
your bowl. - Blend with lemon
juice, water, vinegar, spices and whip into a nutritious creamy salad dressing or blend in a touch
more liquid and drizzle the zesty sauce over chicken and fish dishes. - Top burgers, egg
dishes, chicken or fish with avo slices, or mash into guacamole. - Blend up your
own super-nutritious home-made baby food by combining avocado with fruits
and veggies to get little ones off to a healthy start.
5.
Treat them right and they'll return the favor.
At
times it can be tricky to find an avocado that’s ready to eat with tonight’s
dinner, so a little advance planning is necessary. True avo aficionados
recommend buying a few firm ones at a time and then strategically staggering
the ripening process so the avocados are ready when you are – and don’t all
turn ripe at the same moment.
To
expedite ripening, AvocadoCentral.com suggests sealing one or two avocados at a
time into a brown paper bag, along with an apple or banana. Over the course of
2 to 3 days, the brown-bagged fruit will release gasses, which will aid the
ripening process. Remove the ripe-and-ready-to-eat avo, replace with a firm
unripe one, reseal the bag, and repeat!
Some
tips:
- Buying avocados?
The good news is that conventionally grown avos make the Environmental
Working Group’s Clean 15 List, meaning
they’re relatively free of pesticides, and are OK to eat as an alternative
to organic versions.
- Cut into your
avocado before it’s fully ripened? Spritz the exposed fruit with lemon
juice, cover or wrap tightly and let it ripen in the fridge for a day or
two. If that’s not enough, salvage the fruit, cut into chunks and add to
your next smoothie.
- How you cut and
peel your avo matters more than you might think. To do it right, wash the
outer skin and pat dry. Cut in half lengthwise. Pop out the seed with a
spoon or tap a knife across the top of the seed to slightly imbed it and
twist (but be careful not to hit your fingers). Instead of scooping out
the fruit, peel skin off gently with your fingers to get the maximum
nutritional bang for your buck. Turns out, the dark green fruit closest to
the skin is the most nutritious.
- Need more tips
and how-to’s on just about everything avocado? Take a look at AvocadoCentral.com.
Photo
Credit: Shutterstock Source : www.mindbodygreen.com
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