When it comes to fats, we always think the worst, but it shouldn’t be this way. While there are a number of bad fats in the world, there are a few good ones. In fact, there are some fats you should be eating every day.
Avocados are a fruit that is full of essential vitamins and minerals, and it’s also high in the healthy fats that your body needs. By including it as part of your daily diet, you can benefit in a number of ways. And you have fat to thank for it.
1. Healthy Fats
Avocados are made almost entirely from fat and are one of the fattest foods on the planet. While this may seem like a bad thing, it is important to note that these fats are oleic acid, which is a very healthy fat.
Oleic acid is especially important for boosting heart health, and because it is resistant to heat-induced oxidation (as avocado oil), it’s a safe choice for cooking.
2. Outshine Bananas
Potassium is a nutrient that many Americans are deficient in, and we always turn to bananas when we need our fill. It turns out that avocados contain more potassium than bananas, so they should be the new go-to food for this.
Potassium is essential for keeping healthy electrical gradients in your cells, and when levels are low, your risk for heart disease and hypertension increases.
3. Full of Fiber
Avocados are full of fat and fiber, and this can help with weight loss and reduction of blood glucose levels. Fiber helps to slow the digestive process, which leaves you feeling full for longer, so you avoid unhealthy snacking.
It also allows for slower blood sugar absorption, which protects you from dangerous blood sugar spikes and crashes.
4. Lower Cholesterol
In keeping with the heart-healthy theme, avocados also help to lower cholesterol and triglyceride levels.
The oleic acid, as well as other nutrients in this fruit, actively work to reduce blood cholesterol, triglycerides, and inflammation. As a result, your cardiovascular system is protected from hypertension, arterial plaques, heart attack, and stroke. Avocados also improve levels of good cholesterol.
5. Lose Weight
As stated before, the fiber in avocados helps to keep you full, so you don’t feel the need to snack, which can contribute to weight gain. In addition to this, it is a fruit that is low in carbohydrates, which can promote weight loss as part of a balanced weight-loss diet.
6. Above and Beyond
Not only are avocados rich in nutrients like iron, zinc, potassium, and several essential vitamins, but they can help your body to absorb additional plant nutrients. Some nutrients are fat-soluble (vitamins A, D, E, and K), which means they must be combined with fat in order for your body to utilize them.
Eating avocados or using avocado oil helps to increase the absorption of other plant antioxidants and nutrients, which can give you much more than you bargained for.
7. Eye Protection
The ability to help your body absorb antioxidants such as lutein and zeaxanthin helps to protect your eye health. These two antioxidants have been shown to reduce your risk for cataracts and macular degeneration, which are common in older adults and can cause blindness.
8. Relieve Arthritis
Arthritis is one of the most common ailments in the United States, affecting millions. There are many types of arthritis, and in most cases, the condition is chronic, affecting people their entire lives.
Avocado, when combined with soybean oil extracts, has been shown to reduce arthritis pain and symptoms, making them a possible natural treatment option for this common and painful condition.
People who regularly eat avocados have been proven to be healthier. Avocados are a staple of Mediterranean diets, which are said to be one of the healthiest diets in the world. Not only is nutrient absorption higher when you eat avocados, but metabolic syndrome and other diseases such as heart disease and diabetes are reduced.
Ingredients For Roasted Potatoes:
2 russet potatoes
1 tablespoon extra virgin olive oil (or avocado oil)
1 teaspoon cornstarch
generous sprinkle of garlic powder, sea salt, and black pepper
pinch of chili powder (optional)
Ingredients For the Bowls (per bowl):
1/2 an avocado
2 cups chopped lettuce (or greens of choice)
1 cup chopped cucumber
1 peeled and roughly grated carrot
1 small peeled and roughly grated beet
1 tablespoon tahini
a squeeze of fresh lemon juice
sea salt and black pepper
1. Pre-heat the oven to 425 F. Cut the potatoes in half and cut into a criss-cross pattern with a knife. Mix the oil with the cornstarch in a small dish, and then rub all over the potatoes.
2. Sprinkle the cut-side of each potato with a generous amount of garlic powder, salt, and pepper, and if desired, a pinch of chili powder. Spray a baking tray with a non-stick cooking spray or use a silicone baking mat, then place the potato halves face down on the tray.
3. Roast the potato halves for between 30 and 40 minutes until you can pierce all the way through them with a fork or knife. To assemble the bowls, start with the lettuce then top each with half a roasted potato and desired amount of chopped cucumber, grated beet and carrot, avocado, and tahini.
4. Finish with some fresh lemon juice, salt, and pepper, and enjoy.
Not all fats are bad. The healthy fats that make up most of the avocado fruit combined with its other essential nutrients make this fruit a must for every season. Easily added to any meal of the day and perfect for snacks and side dishes, the avocado is the next big step in going green.
Popeye may have had spinach but if he had thrown in avocados too, he would have been strong as well as healthy, and so can you.