Avocados are so good, especially on a breezy summer day. We’ll be doing lots with them, ice cream, smoothies and more.

But the very best way is a perfectly ripe avo with a drizzle of olive oil, freshly squeezed lime, some crushed sea salt and black pepper.

Hmmm, might have to have another 🙂

Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

This is adapted from Medical News Daily:

As the monounsaturated fatty acids in avocados also supports the absorption of other beneficial fat-soluble antioxidants such as beta-carotene, including avocados as part of a healthy diet may help to reduce the risk of developing age-related macular degeneration.

Osteoporosis prevention: Half of an avocado provides approximately 25% of the daily-recommended intake for vitamin K, a nutrient that is often overlooked, but which is essential for bone health. Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.

Cancer: High levels of folate, low levels of which have been shown to increase the risk of breast cancer in women. Adequate intake of folate from food has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers. Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division.

Healthy babies: Folate is also extremely important for a healthy pregnancy, with adequate intake reducing the risk of miscarriage and neural tube defects. Recent research from McGill University also found a 30% higher incidence of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency compared to mice conceived using sperm from mice without a folate deficiency.

Lower risk of depression: Foods containing high levels of folate may help to decrease the risk of depression as folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of the serotonin, dopamine, and norepinephrine, which regulate mood, sleep and appetite.

ea9071ed15ee010e750a6a3fa61e7a90

Improved digestion: Despite its creamy texture, an avocado is actually high in fibre, with approximately 6-7 grams per half fruit. Eating foods with natural fibre can help to prevent constipation, maintain a healthy digestive tract and lower the risk ofcolon cancer.

Natural detoxification: Adequate fibre promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fibre may also play a role in regulating the immune system and inflammation.

Protection from chronic disease: According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fibre intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fibre intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

Advertisements