Most people are very surprised to learn the avocado, also known as alligator pear, actually belongs to the fruit family. Avocados are truly an amazing superfood for many reasons and research continually provides us with more and more avocado benefits on a yearly basis. However, years of being scared away from fat-containing foods have caused many people and healthcare practitioners to overlook avocado benefits. In fact, many healthcare professionals tell their weight-loss clients to stay away from avocados. Today — thanks mostly to on-going research concerning the risks of low-fat diet — we understand that avocados offer important, healthy fats in addition to much needed antioxidants, multiple trace minerals and vitamins.
Avocado Benefits – The Scoop about Avocado
Here’s the scoop about avocados: The avocado is truly an amazing superfood to add to your daily diet. In fact, there are few, if any other, other superfoods that are chalked-full of essential nutrients. One medium-size avocado has about 215 total calories. Yes, that’s a boat-load of calories. However, because of the healthy fat, fiber and phytochemical content, this superfood should help you lose weight, not gain weight.
Even though the recommended very small serving size is about one-fifth of the whole avocado (approx 30 grams), certain studies suggest that most people consume about one-half an avocado at one time (68 grams). According to the USDA, this serving size provides you with approximately:
- 113 calories
- 4.6 g dietary fiber
- 10 grams fat
- 6 grams carbohydrates
- only 0.2 gram total sugar
- 14 milligrams vitamin K (19 percent DV)
- 60 milligrams folate (15 percent DV)
- 6 milligrams vitamin C (12 percent DV)
- 343 milligrams potassium (10 percent DV)
- 2 milligrams pantothenic acid (10 percent DV)
- 0.4 milligram vitamin B6 (9 percent DV)
- 1.3 milligrams vitamin E (7 percent DV)
- 19.5 milligrams magnesium (6 percent DV)
Avocado Benefits for Your Health
- oral cancer defense
- lowered risk for metabolic syndrome
- prostate cancer prevention
- use nick-n-peel method when peeling avocados
- rich source of potassium
- anti-aging properties
- cleanses intestines
- better hormone balance
- helps with bad breath
- nourishes skin
- regulates blood sugar levels
- provides natural fats
- rich in fiber
- rich in folate & glutathione
- high in Vitamin E
- increases nutrient absorption
- lowers risk of stroke
- high in beta-sitosterol
- may lessen macular degeneration & cataracts
- high in omega-3 fatty acids
- alpha-linolenic acid
- may help prevent osteoarthritis & rheumatoid arthritis
- reduces levels of bad cholesterol
Suggested Ways to Use Avocado
- Fat replacement in baking.
- Great topping for soups, salads or vegetable broth and bone broth.
- Use in the food processor for dessert whips, puddings, smoothies and other recipes.
- Mash or whip for baby food instead of processed grocery-store baby food.
- Homemade guacamole and salad dressings.
- Use non-toxic skin care products with avocado for anti-aging benefits.
- Peel and eat with a little Himalayan salt, pepper and balsamic vinegar dressing
Creamy Avocado Breakfast Juice Recipe
Yield: 4 cups
1 long English cucumber
2 stalks celery
1 lemon peeled
2 thumbs of fresh ginger
1 firm green pear
10-12 fresh spinach leaves
1/2 crown broccoli
1 ripe avocado
3 drops liquid stevia (optional)
Freshly juice cucumber, celery, lemon, ginger and pear. Pour this juice in a high speed blender with the spinach, broccoli and avocado. Blend til creamy and smooth.