This Week's Top Stories About The Benefits Of Eating Avocados, According To A Dietitian

Eating avocados might be the secret to happy, healthy living. Sure, they’re delicious on their own, but these fruits also offer plenty of nutritional benefits that make them worth adding to your grocery list.

This Week's Top Stories About The Benefits Of Eating Avocados, According To A Dietitian
This Week's Top Stories About The Benefits Of Eating Avocados, According To A Dietitian

They’re high in fiber and monounsaturated fat, which help lower cholesterol levels, and can even make you feel fuller faster to prevent overeating.

And if you’re looking to get healthier—or lose weight—eating avocados could help you reach your goals by providing essential nutrients without too many calories or carbs.

Low in Calories

A half-cup serving of avocado slices contains only 164 calories. Compare that with your average sandwich (about 400 calories) or bagel (400 calories).

  • Even if you enjoy avocado’s buttery flavor on toast instead of using butter, you're still shaving off hundreds of calories every time you sit down for breakfast.
  • The best part? Avocado is so high in fiber that most people find it difficult to eat more than one or two servings per day without feeling full.
  • Adding avocado slices to an egg white scramble at breakfast and enjoying half an avocado with lunch each day is not only filling but easy on your waistline.

Fights Inflammation

High in monounsaturated fats, avocados are good for your heart and can even help you lose weight.

  • A study published in Nutrition Journal found that people who ate about 1⁄4 cup of avocado with lunch reported a 40% decrease in hunger compared to those who didn’t eat avocado.
  • The reason? Bananas are full of resistant starch that satisfies your hunger for hours—making you less likely to overeat at dinner time.
  • Plus, their rich antioxidants and phytochemicals will help protect your cells from free radical damage, promote healthy gut bacteria and keep you feeling full longer.
  • Try swapping mashed avocado into sandwiches or using it as a garnish on tacos and burgers instead of high-calorie sauces or fatty dressings.

Rich in Magnesium

This Week's Top Stories About The Benefits Of Eating Avocados, According To A Dietitian
Rich in Magnesium

High in fiber and potassium and rich in magnesium, avocados help control blood pressure and reduce risk for heart disease. Additionally, avocados contain lutein, which is found primarily in green leafy vegetables such as spinach.

Lutein can support eye health by protecting against age-related macular degeneration. Magnesium is also essential for nerve function and good muscle tone; however many people don’t get enough through diet alone.

Good sources include beans, nuts and whole grains. While avocado itself doesn’t have much magnesium – there’s only 0.6 mg per 100 g – you can increase your intake by adding avocado to other high-magnesium foods like whole grains or beans.[2] [3]

High in Vitamin C

A medium avocado contains 20% of your daily recommended value. Vitamin C promotes collagen formation and helps you heal faster from wounds or injuries. 

It also supports gum health and fights off colds by strengthening your immune system. Finally, vitamin C has been shown to help prevent cataracts by reducing free radical production in the eyes (6). High in Fiber: A medium avocado contains 11 grams of fiber—about double what’s found in most other fruits.

Improves Gut Health

Avocados are rich in fiber, which helps you feel full and maintain healthy digestion. The monounsaturated fat in avocados also promotes heart health.

Doctors recommend adding at least 25 grams of fiber daily to help your gut work properly and lower your risk for diabetes and heart disease. Dietary fiber comes from plant foods like fruits, vegetables and whole grains as well as legumes like beans and lentils.

Healthy Fats!

Healthy fats are essential for your health and should make up around 30 percent of your diet.

Although avocados are technically a fruit, they’re loaded with healthy fats that help decrease inflammation and boost heart health.

In fact, studies have shown that people who eat more avocados have lower blood pressure.

Try adding some sliced avocado to a salad or swapping it out for one of your favorite high-fat foods—e.g., mayonnaise or sour cream. You’ll start noticing a difference in how you feel right away!

Increase Nutrient Intake with Guacamole Section

Guacamole is rich in nutrients including vitamin K and E (which helps reduce cardiovascular disease risk), lutein and zeaxanthin (which help with eye health) and fiber.

In fact, one serving of guacamole provides 50 percent of your daily fiber intake. You can also replace salad dressing with it for an easy way to up your nutrient intake without adding too many calories.

Just be sure you’re purchasing avocado products that are fully ripened. They should have dark spots on them—if they don’t, they haven’t developed yet and won’t have all their nutrients ready for use.

SOURCE : Yasoquiz

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