Avocados are a nutrient dense fruit with over 20 vitamins and minerals. Until recently, avocados have been frowned upon due to low fat diet fads. However, we now are able to recognize the critical nutrients and healthy fats that avocados provide. They contain monosaturated fats, fiber, protein, folate, phytonutrients, antioxidant phytochemicals, carotenoids, trace minerals (iron, copper, potassium, and magnesium), and vitamins A, E, K (fat soluble) and B, C (water-soluble).
Avocado’s are traditionally used in dips, salads, and sandwiches but they are growing in popularity in the baking realm. Due to their creamy texture avocados are often used as an alternative to butter in chocolate-based desserts. (see recipe below for Avocado Chocolate Mousse)
With this nutrient packed fruit you get many health benefits including:
Improved heart health
Monosaturated fatty acids contained in avocados help block the development of arteriosclerosis (the hardening of the arteries and subsequent blockage of blood flow). In addition, the high levels of fiber, antioxidant phytochemicals, magnesium, and potassium in avocados all reduce blood pressure, triglycerides, and LDL cholesterol levels (the bad kind of cholesterol) while increasing HDL cholesterol levels (the good kind of cholesterol). Avocados enhance overall heart health and reduce the risk of developing heart disease.
Cancer Prevention
Due to the results of recent research avocados have been labeled a cancer-combating food. Phytochemicals produced in avocados help prevent growth and induce the demise of cancerous and precancerous cells. In fact phytochemicals are so powerful that they could potentially eliminate the need for chemotherapy in the treatment of oral cancer.
In addition, beta-sitosterol is linked to lowering the risk of prostate cancer and increased immune function while carotenoid antioxidants help prevent skin cancer. Monosaturated fatty acids have been proven to be effective in the protection against cancer through their ability to reduce inflammation. All in all Avocados pack a powerful punch in the fight against cancer.
Reduced probability of developing metabolic syndrome
The term metabolic syndrome refers to a group of diseases that can increase your risk of developing diabetes, stroke, and heart disease. Metabolic syndrome encompasses hypertension, obesity and excess body fat around the waist, high blood sugar, cholesterol, and blood pressure. Regularly consuming avocados assists in the regulation of hormones associated with the conditions mentioned above. Research suggests that people who consume avocados regularly are 50% less likely to acquire metabolic syndrome.
Hormonal balance, cognitive and reproductive health
Fatty acids help balance hormones and as a result improve reproductive and cognitive function. Research suggests that monosaturated fatty acids contained in avocados reduces your risk for depression and anxiety due to their ability to improve cognitive performance and balance hormones associated with stress in the brain.
Digestive health
Avocados are rich in fiber. In fact they contain more fiber than most fruit, vegetables, grains, and beans. Fiber increases the amount of healthy bacteria while simultaneously decreasing the amount of unhealthy bacteria in the gut. It also helps move waste and toxins through the digestive system. Healthy fats are also essential to digestive health. They promote nutrient absorption as they nourish the gut lining.
Weight loss and Diabetes
Contrary to popular belief fats can be beneficial to weight loss. Low-fat diets leave you unsatisfied and can increase your risk of nutrient malabsorption and insulin surges. Healthy fats have a satiating effect and allow you to go longer between meals, inhibit snacking, and overeating. Avocados are rich in healthy monosaturated fatty acids, which promote weight management. In addition, using a monsaturated fatty acid rich diet for weight maintenance also improves fasting insulin levels. It can help decrease insulin and glucose levels compared with carbohydrate dense diets helping you manage diabetes
Quick Recipe: Avocado Chocolate Mousse
Ingredients
- ½ cup medjool dates, soaked
- ½ cup maple syrup
- 1 teaspoon vanilla extract
- 1-1½ cups mashed avocado (approximately 2-3 avocados)
- ¾ cup raw cacao powder
- ½ cup water
Directions
Blend dates, maple syrup and vanilla extract until smooth. Add mashed avocado and cacao powder and blend until creamy texture is achieved.Add water and blend until smooth. Serve at room temperature or chilled. Store in a sealed container in the refrigerator up to 3 days or in the freezer up to 2 weeks.
Fudgesicles: Freeze the mousse in ice cube trays. Thaw for 5 minutes before serving.