Most Americans are not getting enough whole non-processed foods. And if your family is surviving on processed food, you may struggle with getting produce into your family’s diet. But regardless of how your family eats, most people LOVE avocados. The taste, texture, versatility, nutrition and color make it a mom’s secret weapon. Avocados make for a great meal, topping, appetizer, side dish, snack, smoothie ingredient and even fill out a dessert. Full of flavor, this delicious mean green food is also full of “good for you” surprises. Want to learn more? Here are 11 reasons to eat more avocados…
The Top 11 Reasons to Eat More Avocados:
High in omega-3.
The human body needs a proper balance of omega-3 and omega0-6 fatty acids, an important building block for your body. But according to WedMD, the “typical American diet has a ratio of 20 to 1: 20 omega-6’s to one omega-3.” This imbalance can be a contributing factor to risk of heart attack and stroke. Research shows we should be having four omega-3’s to one omega-6. Avocados are rich in omega-3 fatty acids and while they also contain omega-6 fats, according to Livestrong.com, these are mostly monounsaturated – making them a better choice than cheese and butter.
Rich in oleic acid.
This is another fatty acid:omega-9. According to WiseGeek, oleic acid has been shown to reduce risk of heart disease, and is good for memory and brain activity. The heart healthy fats that are found in avocados may also lower triglycerides, reducing your risk of heart disease.
Part of the EWG’s “Clean Fifteen.”
The Environmental Working Group or EWG released their annual report on produce and pesticides. Avocados had the lowest detectable amount of pesticides than any other fruit or vegetable. In fact, only 1 percent of avocados tested had any pesticide residue at all. This means you can purchase avocados without fear of pesticide residue on your food.
Good fats lower bad cholesterol.
The fats in avocados can also lower bad cholesterol rates. In fact, a recent study replaced saturated or “bad” fats with avocado in the daily moderate-fat diet of participants and found that their LDL (“bad” cholesterol), overall cholesterol and triglycerides were much lower.
More nutrients than other fruits.
According to WebMD, avocados contain a whopping 20 vitamins and minerals, including potassium, lutein, folate, and vitamins B, C and E.
Helps you absorb nutrients.
A study published in 2014 by the Journal of Nutrition showed that avocados helped convert carotenoids (or pigment) in carrots and orange tomato sauce into vitamin A, which is two to four times as much absorption of nutrients than when they were eaten alone.
Full of fiber.
Avocados contain both soluble fiber, which is good for your heart, and insoluble, which helps process undigested food out of your systems (think “roughage”).
Low in sugar.
Medical News Today reports that avocados only have 0.2 grams of sugar, lower than most other fruits. And while we tend to think of avocado as a savory food, you can use it to create sweet items.
Loaded with antioxidants and phytonutrients.
Avocados are also rich in phytonutrients, which are antioxidants that are derived from plants and may prevent disease and keep your body functioning properly. This makes them as beneficial as an antioxidant supplement according to the “Journal of Agricultural and Food Chemistry.”
Helps control appetite.
A study published in Nutrition Journal shows that when avocado was added to a lunch, 40% of participants reported decreased desire to eat for 3 hours following their lunch, and 28% had decreased desire for the next 5 hours.
Flexible ingredient.
Some of us love straight up sliced avocados atop our salads, but from guacamole to dairy free chocolate pudding, it would be hard to find a fruit with as much versatility for all the nutrition it packs.
As you can see, replacing cheese or beef with a serving of avocado in one meal can positively impact your body. Avocados are a rich source of nutrients, fiber, antioxidants, essential fatty acids, and according to research have demonstrated they can be used with a healthy diet to keep you satiated, reduce bad cholesterol levels, prevent illness and more.
Now is the perfect time to get avocados into your diet! Avocados from Mexico are available all year long and comprise of 60% of the market share in the United States. As the demand for whole foods has increased, so has the demand for avocados. We are fortunate we can get them year round now.
